Pumpkin Seeds And Oats
If youre out of greens, thats okay because pumpkin seeds are one of the most alkaline seeds you can eat . Pumpkin seeds contain 5 grams of protein per 1/4 cup, which is more than any grain or green per serving . Though theyre high in fat, pumpkin seeds contain healthy fats that protect your heart and your brain. Oats pair well with pumpkin seeds flavor-wise, and both are rich in magnesium and potassium, along with iron and zinc. Use 1/4 cup pumpkin seeds and 1/2 cup oats to obtain 13 grams total protein.
Adding Extra Calories And Protein
- Uncooked oats are an excellent source of protein in smoothies. Grind 1/2 to 1 cup dry oats in the blender and then add the other ingredients.
- Tofu adds both protein and calories without changing the taste. Silken tofu works best.
- Pre-cooked and cooled grains such as rice, oatmeal and barley can be added for additional calories and protein.
- Peanut butter and other nut butters, such as almond or cashew, are great ways to add protein, calories and different flavors.
- Protein powder or milk powder can be added to boost protein.
- Ice cream can be a tasty way to add calories if your cholesterol isn’t too high.
- Yogurt, especially whole milk yogurt, can also add calories and protein.
Ways To Upgrade Your Smoothie
1. Maca
Derived from a plant native to Peru, this ancient superfood is an adaptogen that strengthens your bodys ability to cope with stress and anxiety. Maca can also help balance your hormones, boost your sex drive, and maintain bone density.
Maca powder is available in both gelatinized and non-gelatinized forms. I recommend gelatinized maca, which is boiled and pressurized to eliminate the starch content, making it easier to digest with a more concentrated nutrient profile.
Just sprinkle between a teaspoon to a tablespoon of maca root powder into your smoothie and youll be seeing the benefits in no time. Pair with chocolate or cacao to really bring out the flavor of this tasty ingredient.
Try this Maca Madness Green Smoothie recipe from Dishing up the Dirt.
2. Greens Powder
Adding a scoop of greens powder to your daily smoothie is one of the easiest ways to get in a few extra servings of veggies, alkalize your system, and boost energy levels.
Look for a mix thats processed from the juice of the plant to get the most nutritional bang for your buck. Add a scoop or two to your next green smoothie and enjoy!
Check out these 11 Green Smoothie recipes from Yuri Elkaim.
3. Hemp Seeds
Rich in essential fatty acids and bursting with high-quality protein, hemp seeds make a great addition to any smoothie. They also promote digestion by providing fiber and contain a hefty chunk of vitamin E, potassium, and phosphorus.
4. Bee Pollen
5. Mesquite Powder
6. Lucuma Powder
7. Chaga
Don’t Miss: What Is The Best Protein Powder To Put In Smoothies
Dont Forget The Berries
Source: Blueberry Açaí Super Smoothie
And lets not forget about the best source of fruit when it comes to fiber for your smoothies berries! Raspberries, acai, and blackberries are some of the highest sources of fiber, and are lower in sugar than other types, however, no matter what type of berry you enjoy, theyre all great and provide more fiber than many other fruits. When choosing fruits, stick to 1-2 servings per smoothie and pick the most nutrient-dense like berries, apples, and pears that are also rich in fiber too.
What are your favorite fiber-rich smoothie ingredients?
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Ways To Add Protein To Your Smoothie Without Powder
As convenient as protein powders are, they often contain belly-bloating whey, questionable fillers, and unnecessary artificial sweeteners. You certainly don’t spend countless minutes planking and doing hours of cardio to have your efforts compromised by a processed product.
That being said, your distaste of chalky, pulverized protein shouldn’t be an excuse for leaving this macronutrient out of your blended beverages. The reasoning is simple: “Smoothies can be large whacks of carbs and sugar, especially if there’s no protein or healthy fat that slows digestion and prevents blood sugar from spiking,” explains Isabel Smith, MS, RD, CDN, New York City-based dietitian and fitness expert. Carb-laden smoothies are metabolized by your body quickly, which will spike your blood sugar and lead you to feel hungry again soon after you’ve finished sipping.
For these reasons, we’ve compiled 24 of nature’s gifts that add protein to your blended beverage. They’re game changers. Need a recipe to add these boosters to? We’ve got you covered. Check out these 56 Smoothies for Weight Loss.
Protein Payout: 18-20 g per 6 oz
If you prefer a milkshake consistency to your smoothie, Greek yogurt is your go-to. And when it comes to weight loss, fat burning and fitness fuel, few foods are more powerful. Not to mention, it’s loaded with probiotics that aid in digestion, plus calcium and vitamin D, which are essential for bone health.
Read Also: Best Smoothie Blender Consumer Reports
Real Food Protein Boosters For Smoothies
How Much Protein Is In This Peanut Butter Oatmeal Smoothie
This Peanut Butter Oatmeal Smoothie is loaded with protein. One serving packs in 14.7 grams of protein and 4.7 grams of fiber, making this a simple, yet filling, smoothie. Heres where all that protein comes from:
- 1/2 cup of Soy Milk -> 4 grams of protein
- 2 tablespoons Peanut Butter -> 8.0 grams
- 1 whole Banana -> 1.2 grams
- 1/4 cup Old Fashioned Oats -> 2.7 grams
Don’t Miss: Raw Sugar The Moisture Smoothie
Almond Butter And Chia Seeds
These two healthy fats are a great way to boost your energy if youre watching your carbohydrate intake. Both are excellent sources of magnesium, along with protein and potassium. For the healthiest option, use raw, unsalted almond butter, which contains no added oils or salt. Two tablespoons of almond butter lends 7-8 grams of protein and 2 tablespoons of chia seeds will provide you with 5 grams of protein. This gives you a total of around 12 grams of protein, which is great for those who arent crazy about using a lot of protein-rich foods.
Add In Nuts Or Nut Butter
You can bump up the fats in your drink by adding in almonds or almond butter, as well as any other type of nut or nut butter you prefer. Peanut butter tastes great with protein powder, cocoa nibs, and a banana, for example, while almond butter also will work well with protein powders, greens, and more.
Another great pick is cashew butter, which is becoming more popular and has a nice nutty, smooth flavor. You can chop up the nuts in a high-powered blender or go for the nut butter form. Either way youll get unsaturated fats to reduce inflammation and help fill you up.
Recommended Reading: Best Immune System Boosting Smoothies
Protein Plays An Important Role
But as much as I adore produce , there’s something else I find equally important to include in a smoothie: protein.
Consuming protein with a meal can help us feel more satisfied. Not to mention the MANY roles of protein in our bodies, like hormones, enzymes, cell and tissue structure, and so, so much more.
For more information on the role of protein in our bodies, check out this post I wrote detailing everything you need to know about protein.
Protein powders and other protein-rich supplements are very popular options for easy ways to add protein to smoothies. But I know protein powders aren’t the solution for everyone. Many people don’t like the taste or texture of protein powders, some prefer whole, real food sources, and others just don’t want to buy or consume protein powders. Whatever the reason, that’s okay! But it’s still important to balance your smoothie with a little protein.
So, I’m sharing a resource I give to my clients with 40 ways to add protein to smoothies – without powders! You’ll see a wide variety of foods, from dairy products to nuts and seeds to even fruit and vegetables.
Before I share the list, I do want to know that the list is arranged by what I and my clients have often felt are acceptable amounts of these food sources to include in a smoothie – i.e. more than a couple tablespoons of nuts is going to add way more calories and healthy fats than protein, and may leave little room for other ingredients.
Orange Strawberry Squash Smoothie
This two-serving sipper is a delicious way to help you reach your daily fruit and veggie requirements. Like many smoothies, you could blend it into a drink or a smoothie bowl. If you want to make more of a meal out of it, add protein-rich enhancers, like protein powder or Greek yogurt.
This smoothie bowl packs 27 g of protein to power you through a long morning. Plus, wild blueberries are packed with antioxidants and fiber.
If a non-dairy smoothie is more your style, this one, with plant-based protein powder, makes a delicious and filling meal.
Cottage cheese provides the protein in this layered drink. Its made parfait-style so the smoothie and cottage cheese are kept separateperfect for days when you want to dig in with a spoon.
Recommended Reading: Tropical Smoothie Cafe Joplin Mo
Hemp Seeds Or Hemp Protein Powder
Source: picturepartners/Shutterstock
This magical protein powder is a weapon for a smoothie: its packed with not only 8 or more grams of fiber per serving but also has roughly 13-20 grams of protein depending on the brand and type you choose too. Hemp is also a great source of magnesium to support blood sugar levels, aid in muscle recovery, and helps boost your mood thanks to the omega-3 fats it contains. Try it in Chocolate Strawberry Almond Protein Smoothie, the No Beef Plant-Based Protein Smoothie, or Pumpkin Protein Smoothie.
How To Make A Protein Shake Without Banana
A lot of protein shake recipes call for a frozen banana which gives the shake that thick and creamy texture. They also add a bit of sweetness, without being too overpowering, as well as, extra nutrients like potassium.
That said, I know that some people simply dont like bananas, need a low-sugar option and/or are allergic so I have some options for how to make shakes without banana:
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Animal Milk Is A Great Source Of Protein In Smoothies
If your default liquid is cow milk, you might already know that one cup has 8 grams of protein. But did you know that:
- Goat milk has 9 grams of protein per cup?
- And sheep milk has a whopping 15 grams of protein per cup!
You probably dont have easy access to a sheep, but definitely consider animal milk as the liquid in your protein smoothie.
Better Ways To Add Protein To Your Smoothie
If youre obsessed with smoothies, heres a pro tip to step up your gamedont forget the protein! It helps to keep you full for longer, and its especially important after exercise, to help your muscles recover and rebuild. Do you need protein in every smoothie? Not necessarily, a smoothie can just be a refreshing drink. But if youre treating it as breakfast or a post-workout snack, you definitely want to pump it up. For breakfast, try to hit 15 to 30 g of protein, and for a post-workout snack, more like 10 to 20 g of protein.
Many athletes reach for powders, made from whey, soy, and casein to get that protein boost. But they can be expensive and often hide processed ingredients and sweetenersand still not taste great. If youre trying to clean up your diet, or looking for other small ways to boost those grams, there are natural alternatives! Try these real ingredients, starting with delicious dairy, nuts, and seeds.
Greek yogurt | ½ cup | 13 g protein
Dairy is the tried-and-true way to dollop protein into your smoothie. Many sports nutrition studies focus on whey, a protein found in milk, yogurt, and cheese, and while its not the only option, there is solid research confirming the benefits. Greek yogurt is a tempting choice, for its smooth, creamy flavor and gut-friendly, active cultures.
Kefir | 1 cup | 8 g protein
Almond butter | 2 tablespoons | 7 g protein
Tahini | 2 tablespoons | 5 g protein
Chia seeds | 2 tablespoons | 5 g protein
Oats | ¼ cup | 3 g protein
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Eat Collagen Or Gelatin With Fat
In keeping with consuming collagen or gelatin with other sources of animal protein, it is important to remember that amino acids require fat soluble vitamins to absorb properly. These fat soluble vitamins are found in egg yolks and dairy fat, both great additions to a smoothie: raw egg yolks and raw or cultured milk.
Kale For The Green Smoothie
If you are making a green smoothie, try using kale. This isnt going to make a huge difference, but every calorie counts. Kale has about 33 calories per cup while most other greens have less than 10 calories. If you substitute kale for spinach in a recipe you are getting over 20 more calories per cup.
Also Check: What Are Smoothies Made Of
The Best Protein Powder For Smoothies
Personally, I would recommend you use a premium, unflavored protein powder with your smoothie. You dont want to have a gross powder flavor in your delicious fruit smoothie, and by having it unflavored you can add it to any combination. Whether you are making a green spinach smoothie or a funky fruit smoothie, your protein powder shouldnt ruin the taste.
Also, flavored protein powders are thick with artificial sweeteners and preservatives. This is the only way that flavor gets added to anything. This is why it is always recommended to go unflavored, even with other types of foods. You always want to stay away from anything artificial, and especially from preservatives.
I would recommend that you use a hemp protein, pea protein, or even beef gelatin. Beef gelatin has amino acids that help heal your gut, help fix your connective tissue, your muscles, and your joints. You may even want to search for a quality whey protein, as this is a great health booster.
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Peanut Butter Oatmeal Smoothie
This thick and creamy Peanut Butter Oatmeal Smoothie recipe is loaded with creamy peanut butter, old fashioned oats, bananas, and soy milk. Its sure to keep you full and satisfied all morning! Perfect for busy mornings, work commutes, post-workout fueling, or midday snacks.
Love smoothies as much as I do? Try my Strawberry Banana Smoothie recipe, my Healthy Berry Yogurt Smoothie recipe, and my Berry Spinach Smoothie recipe.
Also Check: Smoothies For Wisdom Teeth Removal
More Fun With Smoothies
Want to learn how to use all those delicious smoothie add-ins to create your own delicious, perfectly balanced recipes?
Download my FREE 1-page Perfect Green Smoothies printable infographic, which outlines the formula for creating an amazing smoothie every time.
You can get it right now by clicking the banner below!
Should You Add Protein Powder To Smoothies
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. Consequently, how much protein powder should I put in my smoothie?
Tip: As a general rule of thumb, aim for a protein intake in your breakfast smoothie of about 15 to 30 grams, depending on your size and activity level. Go for one serving of Greek yogurt or one scoop of protein powder, Osinga suggests.
Additionally, do protein smoothies make you gain weight? Protein shakes on their own won’t make you fat, but if you‘re drinking very high-calorie shakes and not watching your overall calorie intake, they’ll make you gain weight. Most importantly, count the calories from your protein shake as part of your calories for the day.
Regarding this, how can I add protein to my smoothie?
17 Ways To Add Protein To Your Smoothies Without Using Chemical Powders
What powder should I put in my smoothie?
Rev up your smoothie with these nine supplements just add to your favorite recipe:
10 fruits that are the highest source of protein
Shakir Rompaey
Also Check: 10 Day Detox Smoothie Diet
Making Your Shake Super
Ok, so lets assume youve got your blender out and its powerful enough to do the job. Now you can follow the step-by-step guide below for creating nutritious and tasty Super Shakes.
We selected some of the fruits, vegetables, proteins, and healthy fats that seem to work best for our clients. Just go through each step and select an item from each column. Mix and match as you like. Youll end up finding combinations you prefer the most.
That said, our list isnt exhaustive.
Feel free to branch out.
Keep in mind, too, that not all of the steps below are mandatory.
If you dont want a topper, leave it out. If you want extra veggies, go for it. If you are trying to keep your calories down, you can manipulate variables like number of portions, especially carb and fat amounts.
Note that our portion recommendations per serving are based on our hand-portion guidelines.
- Cinnamon
- Ice cubes
Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want a smoother consistency, and ice if you used fresh fruit.
For all of these, a little goes a long way.