Protein powders are an easy and convenient way to boost the protein content of your smoothies, and if you've found a protein powder you like, that's great. However, many people find the taste, texture, or idea of protein powders displeasing. Fear not! There are several ways you can boost the protein content of your smoothies using whole foods.
Protein-rich bases
Starting with a protein-rich liquid base is a surefire way to boost the protein content of your smoothie. Good high-protein options include cow's milk or soymilk, both of which boast 8 grams of protein per cup. Greek yogurt is a protein superstar with an average of 17 grams in a single (6-ounce) serving. Oat milk also contains a moderate amount of protein, usually around 4 grams per cup. Nut milks such as almond milk contain less protein-only around 1 gram per cup-but can still make a great base for a protein-rich smoothie depending on what else you add in.
Protein-packed mix-ins
Many of the mix-ins we love in our smoothies for taste and texture can also help to increase the protein content.
- Nuts, nut butters and seeds comprise some of the more obvious add-ins. A couple of tablespoons of peanut butter, for example, contain 8 grams of protein, while two tablespoons of hemp hearts or almond butter each contain around 7 grams.
- Speaking of seeds, have you ever blended quinoa into your smoothie? Try it! Adding half a cup of cooked quinoa to your smoothie provides 4 grams of complete protein, along with adding fiber, which will help fill you up.
- A half-cup of oats will add about 5 grams of protein to your smoothie. Soaking them overnight, or even for just a couple of hours, will make them blend easily and helps turns your smoothie into a filling and protein-rich drink.
- Beans, beans, good for your heart… and they're good for your smoothie, too! Yes, beans! Try blending black beans into a chocolate-flavored smoothie or cannellini beans into a smoothie with vanilla as the flavor base. I promise you, it blends into a smooth and creamy shake and you won't taste the beans at all. Half a cup of black beans provides 15 grams of protein.
- Tofu is also a good choice for adding plant-based protein to your smoothies. I recommend silken tofu if you have it, but any kind will do. I've been known to toss a bit of leftover extra-firm tofu into the mix and it blends up nicely, although the taste is a little more 'tofu-y' than with silken tofu. The protein content in tofu ranges by firmness, but a good ballpark figure is around 10 grams of protein per 100 grams of tofu.
- Greens! Love green smoothies? Good news! The protein in the greens you're blending in totally counts! Depending on what greens you choose, you'll be adding an extra 1 to 3 grams of protein per cup. For example, one packed cup of kale has nearly 3 grams of protein.
- In the dairy world, with around 12 grams of high-quality protein per 100g (about half a cup), cottage cheese is a definite winner in the protein department.
Combinations for maximum protein
Depending on how you combine some of these ingredients, you can end up with a mighty powerful protein smoothie based entirely on whole foods.
- Start with 1 cup of almond milk (1 gram of protein), half a cup of black beans (15 grams of protein) and 2 tablespoons of hemp seeds (7 grams of protein) and your smoothie already contains 23 grams of protein! Add in a banana, a couple of dates and a tablespoon of cocoa powder, and you've got a delicious chocolate smoothie.
- Try 1 cup of Greek yogurt (17 grams of protein), half a cup of soaked oats (5 grams of protein) and 2 packed cups of kale (6 grams of protein) and you're already at 28 grams of protein. Just add some fruit and you're good to go!
- Start with a cup of soy milk (8 grams of protein), 2 tablespoons of almond butter (7 grams of protein) a tablespoon of chia seeds (3 grams of protein) and you're at 18 grams of protein before you've added anything else. Adding a couple of handfuls of your favorite greens would bump it up to 20 grams of protein.
So, as you can see, building a protein-rich smoothie entirely from whole foods can be just as easy and convenient as using a protein powder-and, dare I say, even more delicious!
More Protein Smoothie Ideas
Chocolate Black Bean Brownie Smoothie
This chocolate smoothie from The Muffin Myth is protein-powered with beans, but we promise you won't taste them one bit! It's all chocolatey goodness going down.
Chocolate Hemp Seed Smoothie
Hemp seeds are the magic ingredient for boosting the protein content in this chocolate smoothie from The Roasted Root.
Blueberry Mango Smoothie
This Blueberry Mango Smoothie from Cookie Monster Cooking uses both Greek yogurt and milk for a blast of protein that'll keep you satisfied.
Mexican Chocolate Breakfast Shake
Oats are the magic ingredient in this Mexican Chocolate Breakfast Shake. Combined with a bit of almond milk, it's vegan protein power for the win!
Chocolate Peanut Butter Chia Smoothie
This delicious chocolate smoothie from Connoisseurus Veg uses peanut butter AND chia seeds for a quick 1-2 protein punch.
Strawberry Coconut Lime Smoothie
Soaked cashews + hemp hearts turn this strawberry lime smoothie into a creamy and protein-rich delight.
Power Pumpkin Seed Smoothie
Pumpkin seeds, vanilla yogurt, and almond milk make for a protein-rich trifecta in this delicious fall smoothie from Hello Natural.
Quinoa Smoothie
Quinoa + Greek yogurt + milk means that this smoothie from My Fussy Eater really packs in the protein.
Peanut Butter Protein Power Smoothie
This Peanut Butter Protein Power smoothie from Kitchen Treaty is seriously proteined up! With peanut butter, yogurt, chia, AND flax seeds, who needs protein powder?
Strawberry Coconut Super Smoothie
Oats, almond milk, and hemp seeds come together in this Strawberry Coconut Super Smoothie from The Muffin Myth for a stick-to-your-ribs start to your day.
Spinach Almond Smoothie
Don't forget that greens count too! This Spinach Almond Smoothie from Dishing Up The Dirt combines spinach, almond butter, and almond milk for a healthy and protein-rich smoothie.
This post was originally published on August 31, 2014.
jo says
Great post!! It's often assumed that protein shakes have to be packed with isolated protein powders which often leave a lot to be desired in the taste department and are not whole foods, so proving this is not always necessary is fantastic. 🙂
Katie Trant says
Thank you! I'm always much more inclined to include whole foods in my diet than powders, though they do have a time and place. Glad you enjoyed the post!
Sam @ PancakeWarriors says
I've never thought about adding beans to my smoothies for protein! I'm often throwing my smoothie together while packing lunch and this would be such an easy way to add protein to my green smoothie! I love baking with beans and you are right, you never taste them (kind of like spinach in a green smoothie). Thanks for the great ideas!!
Katie Trant says
Try it! I love beans in my smoothies! And you're right to compare it with adding spinach to a green smoothie. No taste, just sneaky nutrition!
jen says
"Sneaky nutrition" is the best kind! That made me laugh because I'm always sneaking spinach into my smoothies and pasta dishes. 🙂
Ali | Gimme Some Oven says
I never even thought about adding beans to a smoothie! Brilliant. I'm totally trying this.
Katie Trant says
Do it! Beans are the best!
Jessica @ Jessica in the Kitchen says
Love this post! I add nut butters to all my smoothies *okay maybe for more reason that protein* but I love the oats idea and beans!
Katie Trant says
I love almond butter in my smoothie with banana and dates. Soooo good. But definitely try some of the other ideas as well. I love both oats and beans!
Tina muir says
Great idea! I actually use quite a few of these, but some of them are a good idea that I would never have thought of. Interesting you put tofu into them, I could see how that would work. I love to bulk up my smoothies without powder, as its so much better for you. This is a great way to refuel quickly after a run, thank you!
Katie Trant says
I use tofu from time to time if I've got a bit left over from something. Firm tofu ends up tasting very tofuey, but softer tofus blend in without much taste.
Alissa says
Awesome ideas! I'm all about smoothies lately, so this will definitely come in handy. Thanks for including my chocolate peanut butter chia smoothie. Oh, and in case I didn't mention it already, my boyfriend and I absolutely loved your chocolate black bean brownie smoothie - we will definitely be having that one again! 🙂
Katie Trant says
Your smoothie looks delish! Any excuse for chocolate and peanut butter together 😉 Glad you like the black bean smoothie, it's one of my favourites!
Sondi says
I'm so glad you wrote this post! There are so many whole food sources of protein out there, and I find most protein powders totally gross. I love using most of these suggestions for my smoothies, especially nut butters and seeds.
Nicole @ Foodie Loves Fitness says
Great post! I'm a protein powder fan, but I also like using soy milk, nut butters, seeds, and oats in my smoothies. I love making green juices, but for some reason I never really incorporate greens into my smoothies. I think it's because I like my smoothies all sweet and brightly colored - ha! - but perhaps I should try throwing some spinach in there sometime 🙂
Tonya says
What blender do you use? The one I have doesn't seem to chop up the greens small enough.
Dana Raidt says
Hi Tonya,
We've used Ninja blenders and they work really well! The blades chop up the greens really nicely.
Emma {Emma's Little Kitchen} says
I'm not a big protein powder fan, so this guide is great! I will have to try adding quinoa soon!
Katie Trant says
And try beans! Beans are one of my favourites!
Jackie says
Great post! This seems like a much better way to limit sugars that can come in protein powder mixes. Thanks!
Katie Trant says
A lot of protein powders are all full of artificial sweeteners or other additives. I'm mainly not a fan of the chalky taste and texture, so much prefer adding real foods to boost the protein instead!
Teresa says
Don't forget frozen peas. I bought fresh, shucked peas at a farmer's market last year, blanched and froze them. Couldn't use them up fast enough, so I started throwing them into smoothies. Loved it.
Katie Trant says
Frozen peas! I've never tried that, but I'm totally intrigued!
Susan says
This is a most interesting post. I always use whey protein powder to add protein to my smoothies. I also use Great Lakes gelatin (collagen hydrosylate) for an extra boost. I am intrigued by the idea of adding quinoa, and appreciate the advice to soak the oats before using. Especially when I don't have my high speed blender… Having a chewy smoothie always gets to my husband. 🙂
Katie Trant says
I'm not such a fan of chewy smoothies either! The oat-soak really helps with that.
Yee says
I'm looking at trying to make a bean smoothie and to be honest, I don't know if I need to cook the beans first? Thank you so much in advance! 🙂
Katie Trant says
If you're using canned beans, then they're already cooked. If you're starting with dried beans you'll need to soak and cook them before you do anything at all with them!
Jenny Stephens says
Do you cook the tofu before adding to smoothie?
Katie Trant says
Nope, just chuck it in and blend!
Amine says
Hi, Are we talking raw beans or cooked beans ? because i don't think half a cup of cooked beans contains 15g of Protein...Raw beans would destroy my blender lol
Katie Trant says
Cooked beans! I just double checked the protein content on a can of beans and a half-cup does indeed contain 15g of protein.
Nicole says
Thank you for writing this! Most protein powders whether whey or plant based both give me horrible stomachs pains. I am glad to find more natural ways to add protein in my morning breakfast shakes
Tanya says
Hi Katie I have a 3yr old is is allergic to dairy, nuts, gluten, and soy but he is underweight and I would like to prepare a weight gaining smoothie for him any suggestions.
Katie Trant says
Hi Tanya. I would look for calorie dense foods like avocado and banana for your base. Can he eat seeds? Hemp seeds are a great source of healthy fats and protein, and you could replace nut butters with seed butters like sunflower seeds. Soaking oats and putting them into your smoothies is also a good idea for making them more calorie dense. Good luck!