Smoothies must include some protein in order to be considered satisfying, as you may have experienced if you’ve ever gleefully consumed a tasty, fruit-filled smoothie only to find yourself ravenous again an hour or so later. Otherwise, they’re definitely not functional, though they might be a pleasant treat. Therefore, you should make sure that the smoothie contains some protein if you plan to use it as a satisfying breakfast or a post-workout snack. (Reminder: your daily requirement for protein might range from 50 to 175 grammes, depending on your body, goals, and lifestyle.)
Do you fear that your smoothie will taste terrible if you add more protein to it? Yes, we understand. Fortunately, you can still make a satisfying smoothie that is high in protein without using protein powder. Protein may be added to your smoothie with ease from a variety of affordable and nutrient-dense whole-food sources. Better still, unlike certain highly flavoured protein powders, they either don’t overpower the flavour of the fruits (or whatever else you’re mixing). You may incorporate some tasty extra ingredients, like peanut butter, into smoothies made with protein-rich meals.
Put your blender to work: we’ve compiled a list of several components that make the perfect protein addition to smoothies to help you create your next one. Better still, chances are you already have a few of these in your pantry.
Ingredients for Smoothies That Boost Protein
- Nut Butter: Two tablespoons can add seven to eight grammes of protein (seven for almond butter and eight for peanut butter) to your smoothie, not that you need another reason to add it.
- Tofu: In addition to does this soy-based meal give your smoothie a thickness akin to a cold shake, but it also packs in 10 grammes of protein every half-cup. Bonus: You may add any flavour you like, like vanilla, chocolate, cinnamon, or fruit, and it will absorb it. Any kind will work, but tougher tofu usually has more protein, and silken, or soft, tofu usually blends the best.
- Cottage Cheese: Your smoothie will taste and have a pleasantly milkshake-like consistency if you add some healthy cottage cheese to it. At 12 grammes per half-cup serving, depending on the variation, it can contain even more protein than yoghurt.
- Greek yoghurt is a common protein supplement for smoothies. It works well as a foundation for fruit-flavored drinks, such as berry blends or tropical concoctions. Additionally, it adds about 10 grammes of protein.
- Coconut Milk: Add some tropical flair to your meal with this creamy coconut milk (the sort that comes in a can); it provides five grammes of protein per cup and goes well with pineapple and mango as well as other tropical fruits.
- Chia Seeds: Add some chia seeds to your smoothie to create a high-protein, high-fiber delight. They will improve your shake’s nutritional profile without changing its flavour, but they will offer a pleasing texture and roughly five grammes of protein per ounce.
- Spirulina: Spirulina is a protein component that is simple to use into smoothies, especially if your preferred smoothie type is extremely green. Six grammes of protein, along with some iron and niacin, can be found in two tablespoons of spirulina powder.
- Hemp Hearts: Just three tablespoons of hemp hearts provide 10 grammes of protein, 12 grammes of fat, and 3 grammes of fibre. They are simple to store in your cupboard and are a great source of nutrients. Not to mention, you’re going to enjoy the texture and richness they offer to your smoothie.
- Flaxseeds or Flaxmeal: A few tablespoons of whole flax seeds can add approximately four grammes of protein to your smoothie, even if they aren’t exactly a protein powerhouse.
- Soy milk is the ideal option if you want to increase the amount of protein in your smoothies but don’t like the taste of coconut milk and aren’t a dairy girl. A cup of unsweetened soy milk has roughly seven grammes of protein.