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When properly balanced Smoothies are a quick, easy, and refreshing breakfast or snack. Research shows that most people need about 15-30 grams of protein after breakfast. Meanwhile, snacks should contain about 10 grams of protein.
Although protein powder is a convenient way to add protein to smoothies, But many people don’t like the taste and texture. It can also be expensive and contain some unwanted ingredients. Luckily, there are whole food alternatives to protein powder that work well in smoothies, such as:
- Peanut butter.
- Greek yogurt
- Plant-based “Greek Style” Yogurt
- Cottage Cheese
- cannabis seeds
- Cow’s milk.
- Plant-based milks that contain protein (such as soy milk)
- Silk tofu.
- flax or chia seeds
- Kefir.
- bean.
Most protein powders on the market contain between 10-30 grams of protein per serving. You may need to combine a few of the above options to reach the higher end of this range.
Remember that everyone has different protein needs based on age, weight, gender and activity level. Talk to a nutritionist for more guidance on how much protein you need for meals and snacks.
17 high protein smoothie recipes (no protein powder)
1. Peanut Butter Banana Chocolate Smoothie
Easy smoothie recipe This one has peanut butter, chocolate, and banana instead of almond milk, which has almost no protein. Try using cow’s milk, soy milk, or nut milk. This swap brings the smoothie’s total protein up to 16 grams.
Additionally, you can add another tablespoon of peanut butter to bring the smoothie closer to 20 grams of protein.
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2. Blueberry Green Smoothie
This smoothie has an unusual source of protein: raw pecans! Soaking the pecans overnight will make them easier to blend. This results in a smoother pecan texture. As is, this recipe contains 8-9 grams of protein. However, substituting coconut water for milk can increase the protein content by up to 17 grams.
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3. Berry Yogurt Smoothie
This berry smoothie is packed with nutrients with over 23 grams of protein per serving. The protein in this recipe comes primarily from yogurt and milk. Be sure to choose Greek yogurt, which has nearly twice the protein of regular yogurt.
This recipe contains raw egg yolks, which may increase the risk of salmonella infection. After leaving out this mixture The smoothie will still have over 20 grams of protein.
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4. Strawberry Date Silk Smoothie
Easy vegan food recipes This contains the natural sweetness of dates. And it has about 10 grams of protein, although this is great as a snack. But you may need to add another protein source, such as Greek yogurt, cottage cheese, or almond butter. to prepare food
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5. Raw Chocolate Banana Smoothie
Boost your morning with this chocolate, banana, and coffee smoothie. Even though the original formula contains protein powder, But you can ignore it. And the smoothie still has about 25 grams of protein.
There are many modification options in the recipe description. The protein total above depends on choosing Greek yogurt over plain ground flaxseed instead of flax oil. and refraining from raw eggs due to the risk of salmonella.
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6. Smoothie bowl
Smoothie bowls are a great way to change up your morning smoothie. Smoothie bowls that are thicker than regular smoothies can hold crunchy toppings and can be eaten with a spoon.
If you want to maximize protein Choose milk that has protein and add at least one protein source, such as almond butter or Greek yogurt. You can add protein-rich toppings like nuts and seeds.
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7. Silken Tofu Berry Smoothie
Although tofu in smoothies may sound strange, But it has a mild taste. and gives a creamy texture when blended It’s important to get the right ratio of tofu and fruit to mask the tofu’s flavor.
This simple recipe has just 4 ingredients but has over 25 grams of protein. If you choose plant-based milk Choose one that has protein, such as soy milk or nut milk.
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8. Blueberry Smoothie with Cottage Cheese
You may have never heard of adding cottage cheese to smoothies. But it’s a great way to add protein without significantly affecting the overall flavor. This recipe has just 5 simple ingredients and 20 grams of protein per serving.
Cottage cheese can be very high in sodium. So you may want to choose an alternative, like Greek yogurt, if you’re on a low-sodium diet.
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9. Chocolate Hemp Smoothie
Hemp seeds are a small but powerful source of vegan protein. They contain up to 10 grams of protein in just three tablespoons. This chocolate smoothie recipe contains hemp seeds. ground flax seeds and peanut butter to provide more than 15 grams of protein.
You can take this total to 23 grams by choosing a soy milk or cow’s milk substitute.
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10. Peanut Butter Banana Kefir Smoothie
With 10 grams of protein per cup, kefir is a great way to get probiotics and protein if you don’t like Greek yogurt. With simple and delicious ingredients like bananas, peanut butter, and honey, this smoothie has 28 grams of protein to start your day off right.
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11. Strawberry Cream Chia Seed Smoothie
Chia seeds are a popular superfood that provides protein for your smoothies. However, you’ll need to add at least one protein-rich ingredient to get the amount of protein you need.
This chia seed smoothie recipe includes Greek yogurt and has about 15 grams of protein if you substitute almond milk for soy milk. You will be able to increase your total protein to 23 grams.
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12. Green Kefir Smoothie with Granola
This green smoothie is packed with fiber, vitamins, and minerals from avocado and spinach. It’s also a good source of protein, with nearly 14 grams per serving.
You can increase efficiency by increasing the amount of kefir to one cup. And add a tablespoon of hemp seeds. These adjustments yield a total protein of approximately 20 grams.
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13. Snickerdoodle Chickpea Smoothie
Although chickpeas are an unusual smoothie ingredient, But it is a good source of vegan protein and fiber. It also has a mild flavor. that other smoothie ingredients Easy to conceal as well.
This creamy chickpea smoothie has 9 grams of protein, which you can increase up to 17 grams by substituting almond milk for soy milk.
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14. Peanut Butter Black Bean Protein Smoothie
With more than 20 grams of plant-based protein, this vegan smoothie recipe is a delicious and nutrient-dense breakfast option. Cocoa powder, banana, and peanut butter mask the flavor of the black beans. And dates provide natural sweetness.
If using canned beans Don’t forget to choose the right black beans. “No salt added” and rinse thoroughly before adding to the blender to avoid the beans having a noticeable odor.
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15. Blueberry Pineapple Galaxy Smoothie
This beautiful swirled smoothie is also a great source of protein. With hemp seeds and plant-based milks like soy milk, this recipe provides nearly 13 grams of protein per serving.
Although this is a great amount of protein for a snack. But you may want to add Greek yogurt to meet the nutritional needs of the meal.
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16. Hemp Ginger Seed Smoothie
This refreshing, antioxidant-filled smoothie contains tropical fruits, leafy greens, and protein! Contains hemp seeds as the main protein. And using milk brings the total amount up to 14 grams.
Increase the milk in this recipe from half a cup to one cup for a total of 18 grams of protein.
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17. Easy Green Cream Smoothie
This nutrient-dense green smoothie provides more than 18 grams of plant-based protein by substituting almond milk for soy milk. This recipe is a great way to eat a balanced breakfast on busy mornings. It contains vegetables, fruits, protein, fat and carbohydrates.
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17 High Protein Smoothies Without Protein Powder
Learn the ingredients you can use to add protein to your smoothies without using protein powder using these 17 smoothie recipes.
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