How To/ Tips & Hints

How to Make a Protein Smoothie Without Protein Powder

How to Make a Protein Smoothie Without Protein Powder

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.

How to Make a Protein Smoothie Without Protein Powder

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

Recipe Title: Chocolate Black Bean Brownie Smoothie

Chocolate Black Bean Brownie Smoothie

Description: 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.

Get Recipe Now!

This post was originally published on August 31, 2014.

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34 Comments

  • Reply
    jo
    August 31, 2014 at 11:18 am

    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. 🙂

    • Reply
      Katie Trant
      September 1, 2014 at 12:15 am

      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!

  • Reply
    Sam @ PancakeWarriors
    August 31, 2014 at 11:31 am

    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!!

    • Reply
      Katie Trant
      September 1, 2014 at 12:17 am

      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!

      • Reply
        jen
        April 30, 2016 at 10:30 am

        “Sneaky nutrition” is the best kind! That made me laugh because I’m always sneaking spinach into my smoothies and pasta dishes. 🙂

  • Reply
    Ali | Gimme Some Oven
    August 31, 2014 at 3:52 pm

    I never even thought about adding beans to a smoothie! Brilliant. I’m totally trying this.

  • Reply
    Jessica @ Jessica in the Kitchen
    August 31, 2014 at 4:00 pm

    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!

    • Reply
      Katie Trant
      September 1, 2014 at 12:18 am

      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!

  • Reply
    Tina muir
    August 31, 2014 at 5:18 pm

    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!

    • Reply
      Katie Trant
      September 1, 2014 at 12:20 am

      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.

  • Reply
    Alissa
    August 31, 2014 at 9:50 pm

    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! 🙂

    • Reply
      Katie Trant
      September 1, 2014 at 12:21 am

      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!

  • Reply
    Sondi
    September 2, 2014 at 2:51 pm

    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.

  • Reply
    Nicole @ Foodie Loves Fitness
    September 4, 2014 at 11:28 pm

    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 🙂

  • Reply
    Tonya
    June 6, 2015 at 11:22 pm

    What blender do you use? The one I have doesn’t seem to chop up the greens small enough.

    • Reply
      Dana Raidt
      June 10, 2015 at 11:24 am

      Hi Tonya,

      We’ve used Ninja blenders and they work really well! The blades chop up the greens really nicely.

  • Reply
    Emma {Emma's Little Kitchen}
    August 23, 2015 at 3:59 pm

    I’m not a big protein powder fan, so this guide is great! I will have to try adding quinoa soon!

    • Reply
      Katie Trant
      August 26, 2015 at 11:36 am

      And try beans! Beans are one of my favourites!

  • Reply
    Jackie
    August 24, 2015 at 7:20 pm

    Great post! This seems like a much better way to limit sugars that can come in protein powder mixes. Thanks!

    • Reply
      Katie Trant
      August 26, 2015 at 11:35 am

      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!

  • Reply
    Teresa
    August 24, 2015 at 9:39 pm

    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.

    • Reply
      Katie Trant
      August 26, 2015 at 11:34 am

      Frozen peas! I’ve never tried that, but I’m totally intrigued!

  • Reply
    Susan
    August 25, 2015 at 3:49 pm

    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. 🙂

    • Reply
      Katie Trant
      August 26, 2015 at 11:33 am

      I’m not such a fan of chewy smoothies either! The oat-soak really helps with that.

  • Reply
    Yee
    October 5, 2015 at 12:57 pm

    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! 🙂

    • Reply
      Katie Trant
      October 5, 2015 at 3:37 pm

      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!

  • Reply
    Jenny Stephens
    April 21, 2016 at 1:31 am

    Do you cook the tofu before adding to smoothie?

  • Reply
    Amine
    July 6, 2016 at 6:03 am

    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

    • Reply
      Katie Trant
      July 7, 2016 at 4:55 pm

      Cooked beans! I just double checked the protein content on a can of beans and a half-cup does indeed contain 15g of protein.

  • Reply
    Nicole
    November 12, 2016 at 9:38 pm

    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

  • Reply
    Tanya
    December 19, 2016 at 3:14 pm

    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.

    • Reply
      Katie Trant
      December 20, 2016 at 12:25 pm

      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!

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