The 10 Best Ways to Add Protein To Smoothies (Without Using Protein Powder)

Smoothies are an easy, delicious, and colorful way to upgrade your breakfast. Packed with fruits and vegetables, they are quick to make, endlessly customizable, and perfect for sipping on the go or as a meal replacement. But if you find yourself hungry an hour after drinking one, it might be because you aren't making a protein smoothie.

Protein powders have become popular as a convenient option to turn a smoothie into a protein-packed drink—but they can sometimes taste chalky or include sweeteners that alter the flavor. Plus, powders can get pricey. What are the best protein powder substitutes for smoothies? We spoke to registered dietitians to learn how to add protein to a smoothie without powders. Consider these healthy whole foods, which add flavor, texture, and a host of other benefits, the next time you pull out your blender to make a satisfying smoothie.

Why Add Protein to Smoothies

A building block needed to maintain and repair protein tissues in the body, protein is an important addition to smoothies for a few reasons. "Protein helps slow the digestion and absorption of carbohydrates," says Cynthia Sass, RDN, CSSD, a plant-based sports and performance dietitian. So pairing protein with the fruits and vegetables in smoothies can help prevent blood sugar spikes, keep your energy steady, and may even help prevent inflammation over time. "Protein is also filling and satiating, so a meal that contains protein will keep you fuller longer, which can help support healthy weight management," she adds.

"Whole foods generally include an array of nutrients that powders alone don't, like micronutrients (i.e., vitamins and minerals) and, depending on the food, phytochemicals, fiber, probiotics, and good fats," says Kristy Del Coro, MS, RDN, LDN, a culinary nutritionist and registered dietitian.

These are the best protein powder substitutes to use in smoothies:

Greek Yogurt

Protein per 1/2 cup: 12 grams

Strained yogurts, such as Greek yogurt and Icelandic skyr, are excellent sources of protein. The straining process removes the liquid, lower-protein whey, and you're left with a thicker dairy product loaded with protein. When you see "live and active cultures" on the yogurt label, that's how you know you'll be doing something good for your gut health. "The probiotics in yogurt, specifically (Lactobacillus bulgaricus, Streptococcus thermophilus, Lactobacillus acidophilus, Bifidus, Lactobacillus casei) are beneficial for digestive health, immune health, and have anti-inflammatory properties," says Del Coro. 

Greek yogurt is a great addition to any smoothie, adding probiotics, protein, and a creamy texture, but it's particularly good in our Banana-Blueberry Smoothie recipe. 

Kefir

Protein per cup: 8 grams

Think of kefir like a drinkable yogurt. Made by fermenting milk with kefir grains (which aren't actually grains but rather a symbiotic culture of bacteria and yeasts), kefir is a lightly effervescent, tart, and tangy drink teeming with probiotics. "Kefir is one of the most concentrated and diverse sources of probiotics," says Del Coro. She notes that most store-bought brands boast around a dozen or more different strains of probiotics, making them a powerhouse for your gut and overall immune system.

If you are lactose sensitive or intolerant, it might be worth trying kefir in your smoothie instead of yogurt. Kefir's fermentation process helps to remove most of the lactose in the milk, making this a great choice for anyone who is lactose intolerant, says Del Coro.

Chia Seeds

Protein per 2 tablespoons: 3.5 grams

Chia seeds can boost the protein and fiber content of your smoothie with just two tiny tablespoons. Not only are chia seeds a complete source of plant protein, meaning they contain all nine essential amino acids, but they're also a great source of fiber: "Chia seeds are a good source of fiber, including gut-friendly prebiotic fiber called mucilage. Two tablespoons of chia seeds provide 11 grams of fiber, nearly 50 percent of the daily fiber requirement!" says Del Coro. 

Additionally, chia seeds are an excellent source of healthy plant-based omega-3 fats, calcium, iron, magnesium, and zinc, according to Del Coro.

Peanut Butter

Protein per 2 tablespoons: 7.5 grams

Peanut Butter Berry Smoothie, anyone? Adding a couple of tablespoons of peanut butter to your smoothie lends a nutty flavor, protein, and other good-for-you nutrients. Peanut butter is an excellent source of B vitamins and a good source of magnesium, vitamin E, and potassium, according to Del Coro.

Tofu

Protein per ⅕ block: 7 grams

Tofu isn't just a savory dinner food. "A high-protein tofu can be a simple way to significantly boost the protein content of a smoothie and add a thick, satisfying texture," says Sass. Tofu is low in saturated fat, high in iron, calcium, and contains soy isoflavones that have a variety of potential whole body benefits, adds Del Coro.

Toss tofu in the blender for any protein smoothie recipe. Tofu has very little flavor itself, so it tends to complement other ingredients nicely, including fruit and spices, like ginger or cinnamon, says Sass. 

Hemp Seeds

Protein per 3 tablespoons: 10 grams

Like chia seeds, hemp seeds are an incredibly concentrated source of plant protein. "Three tablespoons of hemp seeds provide almost 10 grams of protein along with healthy fats, vitamins E, D, and A, antioxidants, anti-inflammatory compounds, and a gram of fiber, so it delivers a nice overall nutrition package with a mild, nutty flavor," says Sass.

Soy Milk

Protein per 1 cup: 8.5 grams

If you like using plant-based milks in your smoothies, consider swapping your almond or oat milk for soy milk to get an extra boost of protein. "With a very mild flavor that won't overpower a smoothie, eight ounces of unsweetened organic soy milk can provide up to 12 grams of protein, more than the equivalent amount of cow's milk with less carbohydrates, much more protein than many plant-based milks, and only 1 gram of saturated fat," says Sass.

Soy protein is a quality source of protein, containing all 9 essential amino acids, "so it's a good protein source for maintaining and healing bodily protein tissues," says Sass. 

Beans

Protein per 1 cup: 8.5 grams

They may be an unconventional smoothie ingredient, generally used in savory dishes, but Sass says she's on a mission to make bean smoothies mainstream. Beans don't have a strong flavor of their own, so they won't alter the flavor profile of a smoothie. They're also affordable and super convenient. And if you don't love to eat beans, adding them to a smoothie is a stealth way to fit this superfood into your diet, she says. 

Beans are a nutritional powerhouse: A half cup of white beans provides 9.5 grams of protein, 6 grams of fiber, and a range of antioxidants, vitamins, and minerals, including vitamin E, B vitamins, potassium, phosphorus, magnesium, iron, zinc, and manganese, according to Sass. A higher intake of legumes is associated with improved satiety, weight management, and digestive health, and a reduced risk of certain diseases, she says. She recommends eating half a cup of beans or other pulses, like lentils and chickpeas daily.

Almond Butter

Protein per 2 tablespoons: 7 grams

For a milder nutty flavor than peanut butter, add a couple of tablespoons of almond butter to your smoothie. "Two tablespoons of almond butter provides about 7 grams of protein along with a generous dose of heart-healthy fat, 3 grams of fiber, antioxidants, and an array of vitamins and minerals, including vitamin E, B vitamins, copper, calcium, and magnesium," says Sass.

Almonds are truly a superfood. Sass considers almonds and almond butter to be a top longevity food. Plus, almond butter adds satisfying richness to a smoothie and its nutty flavor nicely complements many fruits, including berries, cherries, pears, bananas, and dates, she notes.

The Benefits of Smoothies

Smoothies are a staple in my diet says Sass, and she recommends them to most of her clients for a few reasons:

Convenient: A well-balanced smoothie can take minutes to prepare and still count as a complete meal. "Drinking a meal replacement smoothie prevents either skipping a meal or making a less healthful choice," Sass says. 

Nutrient-dense: Smoothies are a smart way to fit in a range of superfoods, including kale, chia seeds, berries, beans, nuts, and spices like ginger or turmeric. 

Filling: A balanced smoothie recipe with protein, healthy fats, and fiber can be very filling and satisfying, according to Sass.

Hydrating: Smoothies are hydrating due to their water content

Good source of fiber: Unlike juicing, smoothies are blended instead of extracted, so the fiber is maintained from fiber-rich add-ins, explains Sass. "That's key because most adults fall short of the recommended daily fiber goal, and research shows that filling a fiber gap is important for supporting digestive health and reducing the risk of several chronic diseases, including heart disease, type 2 diabetes, and obesity."