How to Add Protein to Your Smoothies [Without Protein Powder]

Smoothies are a fantastic way to pack a lot of nutrition into a convenient, delicious drink. But if you want to stay full longer, balance your diet, or lose weight, then adding protein to your smoothies is essential. 

As a registered dietitian working with weight loss patients taking GLP-1 meds, I often discuss with them ways to get more of this important nutrient in their diet. Smoothies that are high in protein are especially useful when appetite is low or they’re not feeling their best. 

One way to add this nutrient is to use protein powder, but that’s not the only option. In this blog, we will review how you can easily power up the protein content of your smoothies without using protein powder. 

How to Add Protein to Smoothies

Greek Yogurt

Let’s start with the obvious! Greek yogurt is a super source of protein. It also adds its familiar rich texture and extra flavor to your smoothie. 

Depending on the brand, one cup of Greek yogurt contains around 10-20 grams of protein. 

It’s also packed with probiotics, which are great for gut health. A healthy gut can help with weight loss while at the same time minimizing some of the pesky side effects of semaglutide and tirzepatide (the active ingredients in weight-loss medications). 

For weight loss, choose Greek yogurt that is low in sugar.

Cottage Cheese

Cottage cheese is a powerhouse when it comes to protein, with an impressive 24 grams in just one cup! 

Adding cottage cheese to your smoothie not only boosts its protein content but also gives it a creamy texture without overpowering the flavor. It’s an easy and delicious way to keep you feeling full and satisfied longer.

Plus, it’s packed with essential nutrients like calcium and B vitamins, making your smoothie a truly healthful treat. 

Nut Butters

Adding a spoonful of almond butter, peanut butter, or any nut butter boosts the protein content of your smoothie AND gives it a rich, nutty flavor. Nut butters are also high in healthy fats and can make your smoothie more satisfying.

Typically, a tablespoon of nut butter adds about 3-4 grams of protein. I suggest adding two tablespoons! While it might not seem like a lot, consider this: one large egg has six to seven grams. So, by adding two tablespoons of nut butter, you’re getting more protein than an egg, plus a delicious flavor boost. 

Powdered Peanut or Almond Butter

A recent addition to my pantry, powdered peanut or almond butter* is a fantastic way to add protein to your drinks. Just one tablespoon contains 6 grams! Not only does it blend smoothly into your drink, but it adds a delightful nutty flavor without the extra calories.

It’s an easy and flavorsome way to boost your smoothie’s protein content.

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Milk

Milk is one of the best ways to add protein to your drink, and many of us grew up on smoothies made with milk.

However, not all milk and milk alternatives are created equal when it comes to protein content. So, let’s review the ones that deliver the most and add even more nutrition. 

Cow’s Milk

Cow’s milk is a classic choice for adding protein to your smoothies. With about 8 grams per cup, it provides a rich flavor that blends seamlessly with your ingredients.

Not only does it add to the protein content of your smoothie, but it also delivers essential nutrients like calcium and vitamin D, which are great for bone health. I recommend using skim or 2% milk for weight loss. 

Soy Milk

Soy milk is a great plant-based alternative for improving the protein content of your smoothies. With about 7 grams per cup, it offers a delightful creamy texture and a slightly nutty flavor that complements a variety of ingredients. 

This is the only plant-based milk alternative that delivers enough protein. 

High-Protein Plant-Based Milk Alternatives

Recently, there have been exciting new plant-based milk alternatives that pack a good amount of protein in each 8-ounce serving. For example, Ripple provides 8 grams of pea protein per serving, which makes it a great option for your smoothie.

While the flavor might not be everyone’s favorite, I’ve found that mixing it with other ingredients makes it blend nicely. It’s a tasty and nutritious way to enhance your smoothie.  

Chia Seeds

Chia seeds are a nutritional powerhouse. Just two tablespoons can add 4 grams of protein to your smoothie.  

They also provide a good amount of fiber and omega-3 fatty acids. 

Chia seeds absorb liquid and expand, making your smoothie thicker and more filling.

For a smoother drink, start by adding your chia seeds and ¼ cup of milk or water to your blender or a cup. Let the mixture sit for 5 minutes to allow the chia seeds to gel and thicken. This extra step helps create a richer texture and ensures a smoother blend when you mix everything together. 

Hemp Seeds

Hemp seeds are a fantastic addition to your smoothies for a protein boost. With three tablespoons delivering about 10 grams, they pack a punch in a small serving. 

These seeds are also rich in essential fatty acids and other important nutrients, making them a nutritious and tasty way to improve both the flavor and the health benefits of your smoothie. 

Silken Tofu

This may not be for everyone, but the truth is that silken tofu is a great plant-based protein option that blends smoothly into any smoothie. It has a mild flavor, making it perfect for adding protein without altering the taste too much. Half a cup of silken tofu can add about 9 grams of protein.

How to make a silken tofu [with an astonishing 20 grams of protein]

Sample High-Protein Smoothie Recipe

Here is an easy recipe to get you started.

The Bottom Line

Adding protein to your smoothies is a simple way to make them more nutritious and satisfying. Experiment with different ingredients to find what works best for you. Happy blending!