Want to make your smoothies more satisfying and nutritious? Add protein! Ingredients like yogurt, nut butter, and seeds not only boost flavor and texture—they also support muscle growth, immune function, and many other important processes.
Protein: 22.7 grams per 8 ounces
With its creamy texture and tangy taste, Greek yogurt is a protein-packed ingredient to add to your smoothie.
Greek yogurt contains more than twice the amount of protein in regular yogurt, which makes it a better choice if you want to increase your protein intake. Add Greek yogurt to fruit smoothies made with berries or frozen peaches.
Protein: 4.7 grams per 1 ounce
Chia seeds are high in omega-3 fatty acids, fiber, calcium, magnesium, phosphorus, and manganese. They are also a source of plant-based protein.
You can add chia seeds to fruit-based smoothies and green smoothies. Chia seeds take on a thick, gel-like consistency when you add them to liquid. It is best to enjoy smoothies made with chia seeds right after making them.
Protein: 7 grams per 2 tablespoons
Peanut butter is a popular smoothie additive. It pairs well with most smoothie ingredients, such as cacao, blueberries, and cinnamon.
Protein: 9.48 grams per 3 tablespoons
Using hemp seeds in your smoothies can help you meet your daily protein needs. Hemp seeds also contain magnesium, zinc, and heart-healthy fats.
Hemp seeds have a slightly sweet, nutty flavor and can add a creamy texture to your smoothies.
Protein: 6.72 grams per 2 tablespoons
Almond butter makes a delicious replacement in smoothies if you do not like peanut butter. It can be safe for people with peanut allergies if it is made in a peanut-free facility.
Try combining almond butter with frozen cherries and Greek yogurt for a creamy, sweet smoothie.
Protein: 24 grams per 1 cup
Cottage cheese is a high-protein dairy product that you can enjoy on its own or add to recipes like smoothies.
A one-cup serving covers 17% of your daily calcium needs. This mineral supports healthy bones, muscle function, hormone production, and many other vital bodily processes.
Protein: 9.21 grams per 1 cup
Kefir is a protein-rich fermented yogurt drink. It can easily boost your smoothie’s protein content to help you feel more satisfied.
Kefir is also high in probiotics, which are live bacteria that feed helpful gut bacteria and support overall health.
Protein: 8.23 grams per 1 cup of 2% milk
One of the easiest ways to add protein to your smoothies is by choosing a protein-rich liquid, like milk. One cup of 2% milk provides protein, as well as calcium, zinc, and vitamin B12.
Due to its mild taste, milk works well in both fruit- and vegetable-based smoothies.
Protein: 8.67 grams per 3 ounces
Tofu is a soy product high in plant-based protein. It is also low in carbohydrates and high in calcium, zinc, selenium, and iron, which makes it a nutritious smoothie additive.
Protein: 5.64 grams per 2 tablespoons
Cashew butter is a nut butter alternative that provides protein. It is also high in zinc and magnesium.
Creamy and slightly sweet, cashew butter is delicious in smoothies made with chocolate-flavored protein powder or cacao.
Protein: 10 grams per 11-gram serving
Unflavored collagen peptides can add a boost of protein to any smoothie, including fruit and vegetable-based ones. Regularly consuming collagen supplements can benefit bone, joint, and skin health.
Protein: 8.45 grams per 1 ounce
In addition to protein, a one-ounce serving of pumpkin seeds covers 37% of your daily magnesium needs. Magnesium helps regulate blood sugar and blood pressure, which can be helpful for hypertension (high blood pressure) and diabetes.
Protein: 14.5 grams per 1 cup
Chickpeas can add a creamy texture to smoothies while adding plant-based protein and fiber. A one-cup serving of cooked chickpeas provides 12.5 g of fiber. Both protein and fiber help you feel full after eating, which can help you maintain your body weight.
Combine cooked chickpeas with berries, cinnamon, and bananas to create a tasty and filling drink.
Protein: 10.7 grams per 1 cup of regular oats
Some oat types are higher in protein than others. Bob’s Red Mill Protein Oats contain 50% more protein than regular oats, with nearly 30 grams per cup. It is made with oats from plants bred to have a higher protein content than regular oats.
You can add oats to your smoothie directly. Try soaking them in water beforehand to soften them for a smoother consistency.
Protein: 18.5 grams per 1 cup
Ricotta cheese is a creamy, high-protein dairy product. It is also a source of calcium, selenium, and several B vitamins.
Protein: 5.47 grams per 1 ounce
Sunflower seeds contain vitamin E, a potent antioxidant that protects against cell damage. A one-ounce serving covers 49% of your daily needs for vitamin E.
You can add sunflower seeds for a creamy texture to fruit and vegetable-based smoothies.
Protein: 8.32 grams per 1 cup of soy milk or 4 grams per 1 cup of oat milk
Some plant milks are higher in protein than others. It is important to read the Nutrition Facts label when shopping for plant-based milk alternatives.
Soy and oat milk are among the highest protein plant milks you can drink. Both pair well in fruit- and vegetable-based smoothies.
Protein: 21.3 grams (egg white powder) or 6.63 grams (liquid egg whites) per 1/4 cup serving
Egg whites are a rich source of protein. You can use pasteurized egg whites or egg white powder in smoothies to boost their protein content.
Protein: 3.18 grams per 1 ounce
Sesame seeds are rich in calcium, copper, iron, and zinc. They are lower in protein than other seeds, but they still provide a decent amount.
Try pairing sesame seeds with other high-protein ingredients, like Greek yogurt or collagen proteins.
Protein: 30 grams per 25 grams of whey protein isolate
Protein powders, like whey protein and pea protein, are another option. They are shelf-stable and tend to be more concentrated in protein than other foods.
Flavored protein powders are delicious and can improve the flavor of your smoothies, but it is best to choose unsweetened protein powders. Consuming too many added sugars can harm overall health.
To make a perfect smoothie, follow these steps:
- Start with 1.5 cups of fruit, such as fresh or frozen berries, bananas, or peaches.
- Add 1 cup of liquid for every 1.5-2 cups of frozen fruit.
- Choose a few add-ins, including high-protein options, like pumpkin or chia seeds, cacao powder, fresh kale, or cinnamon.
- Opt for a protein source, such as Greek yogurt, peanut butter, or a scoop of collagen peptides.
- Combine your ingredients in a high-speed blender until the smoothie reaches your desired texture.
Smoothies are an easy way to boost nutrient intake. Adding protein-rich ingredients like Greek yogurt, peanut butter, pumpkin seeds, chickpeas, or kefir can help you feel fuller longer. They can also support stable blood sugar while increasing your intake of essential vitamins and minerals.
