How To Add Protein To Smoothies | 20 Natural Ingredients and Recipes

In this article I will cover how to add protein to smoothies without using protein powder.

Go Straight To The Ingredients | Go Straight To The Recipes

When I worked in smoothie bars one of the more popular orders was always the protein smoothie. 

I guess people just feel more healthy when they drink something with the word protein in the name.


Check out my list of of Best Smoothies For Weight Gain where you will find a lot of protein smoothie options!


Protein smoothies are a great way to add protein to your diet without much effort. 

So how to add protein to smoothies is something we all should learn.

They are generally quite easy to make. You just throw in some tasty ingredients of your choosing, add a scoop of protein powder and you’re good to go.

But what if you want to avoid the protein powder for whatever reason… then it becomes a bit more difficult.

That’s why I made this list of protein rich ingredients as well as a protein smoothie recipe for each ingredient!

How to Add Protein to Smoothies – The List

Now let’s get into how to add protein to smoothies without using protein powder.

Since we are all different I decided to make a few categories to help you navigate all the options:

I have also created a simple SMOOTHIE RECIPE for every ingredient on the list as well as a FAQ section at the end to answer the most common questions around the subject.

How To Add Protein To Smoothies For A Creamy Consistency

#1 Greek Yogurt (15g of protein per 100g)

Greek Yogurt adds creaminess to your smoothie and is packed with protein. It’s a great way to make your smoothie more filling and nutritious.

#2 Chia Seeds (4g of protein per tablespoon)

Chia seeds are tiny but mighty!

They provide omega-3 fatty acids and can be easily added to any smoothie for a protein boost.

They can be a bit expensive so using them as your only protein source might not be a great idea.

#3 Quinoa (8g of protein per cup)

Cooked quinoa can add texture and protein to your smoothie. It contains all nine essential amino acids, making it a complete protein source.

#4 Eggs (6g of protein per egg)

how to add natural protein to smoothies

Raw, organic, free-range eggs can add silkiness to your smoothie and provide a good amount of protein. 

Make sure to use fresh eggs to avoid any health risks.

How to Add Protein to Green Smoothies

#5 Spinach (3g of protein per 100g)

how to add protein to smoothies

Spinach is not only rich in iron but also adds protein to your green smoothies. It blends well and adds a vibrant green color.

The low calories makes spinach a great way of adding protein to smoothies for weight loss.

#6 Kale (4.3g of protein per 100g)

how to add protein to smoothies without using protein powder

Kale is a superfood that can be added to green smoothies for extra protein and nutrients. It’s rich in vitamins A, K, and C.

The low calories also makes kale a great way of adding protein to smoothies for weight loss.

#7 Hemp Seeds (10g of protein per 3 tablespoons)

Hemp seeds are a great addition to green smoothies, providing protein, fiber, and healthy fats.

Same thing here as for chia seeds, you might not want this as your only protein source for economic reasons.

#8 Sunflower Seeds (5.5g of protein per tablespoon)

Sunflower seeds add a nutty flavor to your smoothie and are a good source of protein and Vitamin E.

How to Add Protein to Fruit Smoothies

#9 Almond Butter (3.4g of protein per tablespoon)

Almond butter adds creaminess and protein to fruit smoothies. It’s also a great source of healthy fats.

The extra calories make this a great way of adding to protein to your smoothie for weight gain.

#10 Cottage Cheese (28g of protein per cup)

Cottage cheese can make your fruit smoothie rich and creamy while adding a significant amount of protein.

It is probably the best cheese for smoothies since it has a great combination of taste and nutrients.

#11 Oats (2.5g of protein per ¼ cup)

Oats are a whole grain that can add texture and protein to your fruit smoothies. They also provide energy-boosting carbohydrates.

#12 Walnuts (4.3g of protein per ounce)

Walnuts add a crunchy texture to fruit smoothies and provide protein, heart-healthy fats, and energy-boosting magnesium.

How to Add Fiber and Protein to Smoothies

#13 Flax Seeds (1.9g of protein per tablespoon)

Flax seeds are full of fiber and omega-3 fatty acids. They can be ground to add both fiber and protein to your smoothie.

#14 Avocado (2g of protein per 100g)

Avocado adds creaminess and healthy fats to your smoothie, along with fiber and a small amount of protein.

#15 Coconut Milk (5g of protein per cup)

Coconut milk can add tropical flavor and protein to your smoothie. It’s also a great option for those who are lactose intolerant.

#16 Pumpkin Seeds (5g of protein per ounce)

Pumpkin seeds are rich in magnesium and zinc. They add fiber, protein and a unique flavor to your smoothie.

#17 Lentils (9g of protein per 100g)

Cooked lentils can be blended into smoothies for a protein boost. They are also rich in fiber and iron.

Additional Protein-Packed Foods

#18 Tofu (8g of protein per 100g)

Tofu is a versatile ingredient that can add protein to any smoothie. It’s a great way of adding protein to your smoothie since it won’t overpower any other taste.

#19 Whey (or Quark) (12g of protein per 100g)

Now I’m not talking about the typical protein powder called whey. Whey is the stuff that is used to make whey protein powder and it’s a natural protein found in milk.

It can be added to smoothies for those who prefer a more traditional protein source.

#20 Blackberries (2g of protein per cup)

Blackberries add sweetness and color to your smoothie, along with a small amount of protein.

Natural Protein Smoothie Recipes

Now that you know how to add protein to smoothies using natural ingredients let’s look at some high protein smoothie recipes, so you can start making your protein packed smoothies right away.

These high protein smoothie recipes are very versatile.

Some, like the Greek Yogurt Smoothie, can be used as high protein breakfast smoothie.

Others, like the Spinach Smoothie, make for a great protein smoothie for weight loss.

The point is that these are all good foods for protein shakes so no matter how you mix and match you will get a protein dense smoothie.


Check out my review of Best Blenders For Green Smoothies to get the best results!


#1 Greek Yogurt Protein Smoothie

  • 1 cup Greek Yogurt
  • 1 banana
  • 1/2 cup strawberries
  • 1 tablespoon honey
  • Ice cubes 

Blend all ingredients until smooth and enjoy! Try adding a bit of milk and oats for extra fullness.

#2 Chia Seed Protein Smoothie

  • 1 tablespoon chia seeds
  • 1 cup almond milk
  • 1/2 banana
  • 1/2 cup blueberries 

Blend all ingredients until smooth. Let sit for a few minutes to thicken, then enjoy!

#3 Quinoa Protein Smoothie

  • 1/2 cup cooked quinoa
  • 1 cup coconut milk
  • 1 apple, peeled and chopped
  • 1 teaspoon cinnamon 

Let the quinoa cool before cooking for a better consistency!

#4 Egg Protein Smoothie

  • 1 fresh egg
  • 1 cup orange juice
  • 1/2 banana
  • 1/2 cup pineapple 

Blend all ingredients until smooth and frothy. Don’t let it sit out of the refrigerator.

#5 Spinach Protein Smoothie

  • 1 cup spinach
  • 1/2 avocado
  • 1 cup pineapple juice
  • 1/2 lime, juiced 

Blend all ingredients until smooth for a refreshing green smoothie!

#6 Kale Protein Smoothie

  • 1 cup kale, stems removed
  • 1/2 apple
  • 1/2 cup cucumber
  • 1 cup water 

Blend all ingredients until smooth.

#7 Hemp Seed Protein Smoothie

  • 3 tablespoons hemp seeds
  • 1 banana
  • 1/2 cup mango
  • 1 cup almond milk 

Blend all ingredients until smooth for a tropical treat!

#8 Sunflower Seed Protein Smoothie

  • 1 tablespoon sunflower seeds
  • 1/2 cup peach
  • 1/2 cup orange juice
  • 1/2 cup yogurt

Blend all ingredients until smooth.

#9 Almond Butter Protein Smoothie

  • 1 tablespoon almond butter
  • 1 banana
  • 1/2 cup almond milk
  • 1/2 teaspoon vanilla extract 

Blend all ingredients until smooth.

#10 Cottage Cheese Protein Smoothie

  • 1/2 cup cottage cheese
  • 1/2 cup pineapple
  • 1/2 cup orange juice
  • Ice cubes 

Blend all ingredients until smooth.

#11 Oat Protein Smoothie

  • 1/4 cup oats
  • 1/2 banana
  • 1/2 cup milk
  • 1/2 teaspoon cinnamon 

Blend all ingredients until smooth. Let sit for a few minutes to thicken, then enjoy!

#12 Walnut Protein Smoothie

  • 1 ounce walnuts
  • 1 apple, peeled and chopped
  • 1 cup water
  • 1 teaspoon honey 

Blend all ingredients until smooth.

#13 Flax Seed Protein Smoothie

  • 1 tablespoon ground flax seeds
  • 1/2 cup raspberries
  • 1 cup yogurt
  • 1 teaspoon honey 

Blend all ingredients until smooth.

#14 Avocado Protein Smoothie

  • 1/2 avocado
  • 1/2 lime, juiced
  • 1 cup coconut water
  • 1 teaspoon honey 

Blend all ingredients until smooth.

#15 Coconut Milk Protein Smoothie

  • 1 cup coconut milk
  • 1/2 banana
  • 1/2 cup pineapple
  • Ice cubes

 Blend all ingredients until smooth.

#16 Pumpkin Seed Protein Smoothie

  • 1 ounce pumpkin seeds
  • 1/2 cup pumpkin puree
  • 1 cup almond milk
  • 1/2 teaspoon pumpkin spice

Blend all ingredients until smooth.

#17 Lentil Protein Smoothie

  • 1/2 cup cooked lentils
  • 1 carrot, peeled and chopped
  • 1 cup orange juice
  • 1/2 teaspoon ginger

Blend all ingredients until smooth for a unique and nutritious smoothie!

#18 Tofu Protein Smoothie

  • 1/2 cup silken tofu
  • 1/2 cup strawberries
  • 1/2 cup orange juice
  • 1 teaspoon honey 

Blend all ingredients until smooth.

#19 Whey/Quark Protein Smoothie

  • 1 cup whey/Quark
  • 1/2 banana
  • 1/2 cup milk
  • Ice cubes 

Blend all ingredients until smooth.

#20 Blackberry Protein Smoothie

  • 1 cup blackberries
  • 1/2 cup yogurt
  • 1/2 cup apple juice
  • 1 teaspoon honey 

Blend all ingredients until smooth. Enjoy this berry-packed smoothie!


Conclusion

So as you see, learning how to add protein to smoothies is quite easy, and it can be done using only natural ingredients.

Although the quick and easy fix is definitely using protein powder, spending a bit more time to learn how to add protein to smoothies using natural ingredients can pay off in the long term.

Both in terms of health and budget.

Whether your goal is to avoid using protein powder or to consume more fiber these 20 ingredients have got you covered.


Check Out The Best budget Blender For Green Smoothies

Nutri Ninja BL642


FAQ

Is It Healthy To Add Protein To Smoothies?

Yes, it is healthy to add protein to smoothies

Protein is an essential nutrient that helps in muscle repair, growth, and overall body function. 

Adding protein to smoothies can make them more filling and nutritious, especially if you use natural sources like Greek yogurt, chia seeds, or quinoa.

When Should I Add Protein To My Smoothie?

I would recommend adding protein to your breakfast and post workout smoothie, but you can add it whenever you feel like an extra energy boost. 

Many people choose to add protein to their post-workout smoothies to aid in muscle recovery

If you’re looking to stay full longer, adding protein to your breakfast smoothie is a great idea.

How Can I Add Protein Without Protein Powder?

You can add natural protein to smoothies without using protein powder by incorporating ingredients like Greek yogurt, eggs, chia seeds, hemp seeds, or even cooked lentils

These natural sources not only provide protein but also add flavor and texture to your smoothies.

Should I Add Protein To My Breakfast Smoothie

Yes, adding protein to your breakfast smoothie is a great idea

Protein helps you feel full and satisfied, which can prevent overeating later in the day. 

Ingredients like Greek yogurt, almond butter, or oats can add protein to your breakfast smoothie and kickstart your day with energy.

Is It OK To Drink Protein Smoothies Every Day?

It is OK to drink protein smoothies every day, as long as you are mindful of the ingredients and your overall protein intake. 

Using natural ingredients to add protein to your smoothies and balancing them with fruits, vegetables, and healthy fats can make them a nutritious part of your daily diet.

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AUTHOR

John has been in the game of blending and brewing for years now. Originally from Sweden, he has worked as a barista at coffee shops in the US and as a bar manager at a smoothie and juice bar in Paris. Now he is the main editor for Blend Brew Enjoy where he puts all his passion and effort into helping people find their love for coffee and smoothies.

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