10 Ways to Add Protein to Your Smoothie That Aren’t Powder

Protein powders are an easy and convenient way to boost the protein content of your smoothies and there are no lack of options to choose from. Protein helps keep you feeling full and reduces your appetite while supporting a healthy metabolism. Powders can be great, but sometimes you want to go au natural and focus on using whole foods. Good news! Here are 10 ways to add protein to your smoothies without using protein powder.

Protein-Rich Bases

Starting with a protein rich base is a foolproof way to boost the protein content of your smoothie. Plant milks and yogurts can add up to 8 grams of protein per serving depending on what option you choose. Here are some pointers to keep in mind:

1.     Soy milk, pea milk, or the plethora of protein enriched plant milks like Good Karma’s flax milk with protein all make great options as most have as much as 8 grams of protein per serving. Contrary to popular belief, almond and coconut milks have little to no protein unless the label specifically states that they are protein-enriched. Read the nutrition facts panel and choose a milk with 5 or more grams of protein per serving.

2.     Plant-based Greek style yogurt or soy yogurt: Plant-based Greek style yogurt is typically made from almonds, cashews, peas or other foods and can be used in place of dairy Greek yogurt. It is rich and creamy and some brands have as much as 11 grams of protein per serving (compared to about 12-15 grams in dairy Greek yogurt). Plant yogurts also contain beneficial probiotics to support a healthy gut microbiome. Soy yogurt can also be a great choice as soy is a complete protein, meaning it contains all 9 essential amino acids. But keep in mind that many of the flavored varieties contain lots of added sugars. Read the label and check for ingredients like cane sugar, fructose and other types of sugar. Plain or unsweetened is best, then add your own fresh fruit for natural sweetness while getting the added benefits of phytochemicals, vitamins, minerals and fiber. Choose one with at least 5 grams of protein per serving to boost the protein content of your smoothie.

Protein-Rich Add-Ins

3.     Beans: Beans are an excellent source of plant-based protein, fiber, and B vitamins and work great in smoothies. Try blending black beans into a chocolate flavored smoothie or cannellini beans into a smoothie with a vanilla base. Chickpeas go great with peanut butter, one of my favorite combos. One-half cup of beans has an average of 6 grams of protein.

4.     Green peas and shelled edamame: Frozen green peas and edamame are another protein-packed add-in and while they do lend a green color, they make smoothies nice and creamy and I promise you won’t notice them. 2/3 cup of green peas has just 70 calories and 5 grams of protein. Plus peas and edamame require no prep (no opening cans) just make sure you choose organic edamame to avoid GMOs (genetically modified organisms).

5.     Quinoa: This pseudo-grain (it is actually a seed) is one of the few plant sources of complete protein, meaning it has all of the essential amino acids your body needs. Use leftover cooked quinoa to thicken and add protein to your smoothies along with fiber, which will keep you feeling full.

6.     Tofu: The other plant source of complete protein is tofu. Tofu blends up nicely and adds a creamy texture. Note that tofu does has a distinctive “bean” taste, a pleasant one in my opinion, but if you aren’t used to it than choose silken tofu which has a very mild taste. Tofu ranges in firmness as well as protein content so experiment and find the one you enjoy most.

7.     Seeds: While some seeds are obvious, others may not yet be in your smoothie repertoire. Hemp seeds pack a powerful protein punch with 2 tablespoons containing 11 grams of omega-3 rich protein. Chia seeds and pumpkin seeds are other good choices. For chia, try soaking them in water for 10 minutes before adding to your smoothie as they form a gel and will make your smoothie nice and thick. Seeds are also an excellent source of healthy fats and filling fiber and chia seeds can help aid in hydration.

8.     Oats: One half-cup of rolled oats will add 5 grams of protein to your smoothie. Soaking them overnight or for a few hours will make them blend easily and help thicken your smoothie while adding a pleasant “oat-y” taste. Think of it as a way to add oat milk without any processing. I also really like adding cooked and cooled oatbran which is naturally creamy.

9.     Plant-based kefir: Another fairly new addition to the plant-based line up. Cultured and full of healthy gut promoting probiotics, kefir is thick and tangy and can add some oomph to your shake. But just like everything else, read the label and choose one with no or little added sugars and at least 5 grams of protein.

10.     Nuts and nut butters: Last but not least, nuts and nut butters can add protein, vitamin E, healthy fats, and of course an undeniably scrumptious taste! However if you don’t want your smoothie to be super high in calories, do keep portions in check as nuts and nut butters are calorically dense and if you are like me, it is easy to over-do them.

Protein Rich Powder Free Smoothie Combinations

Here are a couple of ideas to get you started making protein rich smoothies using only whole foods:

·      Use 1 5.3 ounce container of Greek style plant yogurt (~7-11 grams protein), half a cup of soaked oats (5 grams of protein), frozen cherries, 2 tablespoons of chia seeds (3 grams of protein), and 2 packed cups of kale (6 grams of protein) and you have about 22 grams of plant powdered protein!

·      Use 1 cup of soy milk (8 grams of protein), 2 tablespoons hemp seeds (11 grams protein), 2/3 cup green peas (5 grams of protein), 1 frozen banana, ½ cup frozen mango, and 2 packed cups of kale (6 grams of protein) and you have about 30 grams of protein!

You get the idea so have fun experimenting and creating protein-rich smoothies from whole foods. What is your favorite combination?