8 Ways To Add Protein To Smoothies

Smoothies are an easy way to gain a ton of nutrients all at once and on the go. But they’re only beneficial if they contain a protein boost to help you regulate your blood sugars and keep you full. Below are 8 ways to add protein to smoothies to ramp up your metabolism.

My goal is to help busy moms learn to make healthy food easy while still enjoying what they eat. And one of the easiest ways to do that is by grabbing a high-protein, utterly delicious smoothie during the morning chaos.

How Much Protein Do You Need Per Day?

Ideally, I want all of my clients to take in a minimum of 100 grams of protein each day, but the goal is 1 gram per pound of body weight.

Given that protein helps keep us full, boost our immune system, and help our body composition, it should be a top priority when it comes to nutrition. Learn more about the benefits of a high-protein diet as well as how to increase your daily protein intake and not hate food.

The truth is, that protein is going to help keep your energy stable, something we all need more of.

How To Add Protein to Smoothies

Below are 8 ways that I like to add protein to smoothies. Know that the top four are the ones that give you the biggest bang for your buck as they’re the most protein-dense of the bunch.

When you’re making use of plant-based protein, you need more of them to get the job in. Pumpkin seeds and sunflower seeds are great but they're so low in protein that you need to use multiple sources. These can also be worked into healthy smoothie toppings.

Since the goal is for each one of your well-balanced smoothies to contain 20-30 grams of protein, you need to use big sources or lots of little ones. Base it on your personal values and how your digestive system handles it. Smoothie superfoods are also great add-ins.

1.        Collagen Powder

A go-to resource in my house pure collagen powder is one of the cleanest sources of protein you can find. Though not a complete protein it’s the perfect way to bump up your intake. So perfect in fact, that I add it into desserts like protein fudge and protein zucchini bread because it’s so beneficial.

Learn more about foods high in collagen as well as the difference between collagen and protein powder.

2.        Protein Powders

A staple for a lot of fitness die-hard but wonderful for the regular mom too. If you add protein powder it makes life EASIER though it can be tough to find one that works for your diet and doesn’t cause bloating. I’m obsessed with egg white protein powder currently, but you can learn more about how to choose a protein powder for your goals.

3.        Plain Greek Yogurt

So long as you tolerate dairy, this is the best possible option for you. It makes smoothies thick and creamy and packs them with protein. You can sub this for a vegan Greek Yogurt as well if you’re okay with it. It works well and bumps up protein easily. Just make sure to use plain so that you don't jack up your sugars unnecessarily.

4.        Cottage Cheese

Even if you don’t like the texture, you’ll be blending it and won’t notice. Again, you need to tolerate dairy for this and if you do, it’s worth stocking up. That said, for those who can rock lactose-intolerant, you could do cottage cheese that way.

5.        Chia Seeds

As a powerhouse of plant nutrition, working chia seeds into your daily diet can be a big health boost! These seeds have a unique amino acid blend and come in with 17 grams of protein per two tablespoons. Know that they will “gel up” your smoothie though. Learn more about how to use chia seeds.

6.        Hemp Seeds

Also known as hemp hearts these are a must for anyone into plant-based nutrition. They have 11 grams of protein per two tablespoons and are jam-packed with omega-3 three fatty acids. They're a great addition to something like a green whole30 smoothie.

7.        Nuts and Nut Butters

If you add nut butter in with something like hemp hearts, you’ll have a great dose of morning protein. Use the nuts themselves only if you have a high-powered blender, otherwise, opt for the nut butter (just double-check that there are no added sugars in it). Peanut butter is your best protein option but the other nut butters like almond-hazelnut butter add up.

8.        Protein Milk

Yep, it’s a thing. Regular cow's milk can help bump up the protein but if you follow a dairy-free diet, know that something like YoFit chickpea milk has 10 grams of protein per serving. Again, you need to be okay with some additives in there just like a dairy-free Greek Yogurt. So, some of this is a personal call.

The best way to add more protein to your smoothies is to use a combination of ingredients to really amp it up. Try to mix and match a bit so that you get a variety of proteins and reap the benefits of all essential amino acids too.

How To Increase Protein Without Protein Powders

If you want to amp up the protein in your smoothies (and diet) without the use of protein powder, my first suggestion is collagen powder.

Though still a powder, it is a natural, immune-boosting add-in that power packs protein. Literally the cleanest source (it’s kind of like bone broth!). it can be added to smoothies, coffee overnight protein oats, coffee, and pretty much everything else.

Outside of that, focus on whole food ingredients like meat, fish, and eggs. From there let the little stuff like plant-based proteins add up.

FAQs

High Protein Smoothie Recipes

If you need to get started with some delicious smoothies (and smoothie bowls!), the ones below all contain 20+ grams of protein, are naturally dairy-free, and are perfect to kick off your morning.