Wondering How to Add Protein to Smoothies? A Nutritionist Shares Her Favorite Tips

Smoothies are delicious and convenient. But they can leave you feeling hungry again in no time at all. Adding protein to your smoothies not only keeps you fuller for longer, it may also aid in weight management, muscle building, brain function, and heart health. 

But how exactly do you add protein to smoothies? Protein powder is one way to do it, but there are some other refrigerator and pantry staples that can also do the trick. Read on to learn how to add protein to smoothies, and how to choose the best type of protein for you.

1. Protein powder

Protein powder is an easy way to add protein to your smoothies. It’s made specifically for this purpose and blends in easily. Protein powders also come in a variety of flavors.

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Plant vs. animal protein powders

Whey protein comes from cow’s milk and is easy to find. There are also several plant-based protein powders available, including pea, hemp, brown rice, and pumpkin. 

Both types of protein powders boost your protein intake. But there are some important differences between plant and animal protein powders to be aware of: 

• Protein source: Whey protein powder is often considered the gold standard because it’s a complete protein source. This means it contains all the essential amino acids, which are the amino acids your body can’t make on its own. Most plant proteins aren’t complete proteins. But many manufacturers combine different types of plant protein to make sure you get all the essential amino acids. For best results with plant-based protein, try to find one that combines at least two protein types.

• Easy to digest and absorb: Whey protein is highly bioavailable, which means your body can digest and absorb most of the protein from it. Plant proteins aren’t as bioavailable as whey protein. 

• Protein amount: Whey protein powders usually have more protein per ounce than plant-based proteins. You’ll get around 20 g to 25 g of protein per scoop of whey protein compared to 10 g to 15 g of protein per scoop of plant-based protein. 

2. Collagen powder

While collagen powder could technically be classified as a protein powder, it deserves its own callout because it’s structurally different. Collagen powder doesn’t contain all of the essential amino acids. Because of that, it’s not the best choice for muscle building or weight loss. 

But the amino acids in collagen powder have been shown to help improve skin elasticity and hydration and joint health. So, depending on your health goals, adding collagen powder to your smoothie may be worth a try. It adds about 10 g of protein to your smoothie.

3. Dairy products

If you tolerate dairy products well, they are another great way to up the protein content of your smoothie. 

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Some people avoid dairy because of the fat content, but there’s reason to rethink this. For one, dairy products are rich in vitamins and minerals, many of which are stored in the fat. And newer research suggests that fat may not have a negative effect on heart health when consumed as part of an otherwise balanced diet.

Greek yogurt 

Dairy products contain two main proteins: whey and casein. Greek yogurt is strained to remove the whey and all other liquids. This makes a thick, tangy yogurt that has a higher concentration of casein protein than regular yogurt. For comparison, a half cup of regular yogurt has 4 g to 5 g of protein, while the same portion of Greek yogurt has 11 g to 12 g.

Most Greek yogurt contains probiotics, which can benefit your gut health. Check the label to be sure. It should say “live or active cultures.”

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Cottage cheese

A cousin to Greek yogurt, cottage cheese is having its moment, and rightfully so. It’s another high-protein option that can give a smoothie a cheesecake-like taste.

Cottage cheese has 12 g of protein per half-cup serving. It comes in full-fat, low-fat, and nonfat varieties so you can choose the one that fits into your nutrition plan.

Milk

With the rise in plant-based milk alternatives, dairy milk has fallen out of fashion. But dairy milk is much higher in protein than plant-based milks — and it makes a smoothie rich and creamy. One cup of milk contains about 8 g to 9 g of protein, depending on the fat content.

If you can tolerate milk, it's a good way to add protein to smoothies. But there are some tips you might want to follow, if your budget allows:

• Choose grass-fed milk. Research suggests that milk from grass-fed cows is higher in protein than milk from grain-fed cows. It also may have a better fat profile, specifically more conjugated linoleic acid (CLA) and unsaturated fatty acids. 

• Opt for A2 milk. Milk has two types of casein proteins, called A1 and A2. Research shows that A1 proteins may cause inflammation and discomfort in some people. A2 proteins are more easily digested. So many manufacturers make milk that contains only the A2 proteins. These milks are often labeled as “A2 milk,” so you can easily pick them out at the store.

4. Silken tofu

Tofu is made from soybeans, which is one of the few plant-based foods that’s a complete protein source. There are several types of tofu, but two of the most common are firm and silken. 

You may be familiar with firm tofu. It has a texture that’s similar to a block of feta cheese. Firm tofu is high in protein, but it doesn’t blend well.

Silken tofu has a higher water content than firm tofu, so it’s softer and creamier. Because of this, it’s the better choice for smoothies.

Silken tofu also has a fairly neutral taste. Some people describe it as having a slightly nutty flavor (like a richer soy milk). But for the most part, silken tofu takes on the flavor of whatever else is in the smoothie. That means you get the protein boost without altering the taste.

Blending ½ cup of silken tofu to your smoothie will add around 10 g of protein.

5. Beans

This one may seem a little out of the box, but beans are a high-protein, high-fiber option that can add creaminess to your smoothie. Plus, research shows that eating more beans may help with cholesterol and blood sugar levels.

The exact protein boost you get depends on the type of beans. The following are some neutral-tasting options (with protein per ½ cup):

• Black beans: 7.2 g

• White beans: 8.7 g

• Kidney beans: 7.7 g

Use rinsed, cooked beans. It may help to blend the beans and your smoothie liquid first, especially if you don’t have a high-powered blender. This helps ensure that the skins get fully pulverized. Once the mixture is smooth, add the remaining ingredients. If you do it right, you won’t even taste the beans.

6. Nut butters

Nut butters can also help increase the protein content of your smoothie. But note that nut butters are considered more of a fat source — they’re not a lean protein. For example, a 2 tbsp serving of peanut butter contains about 16 g of fat. Almond butter has 17.8 g of fat. The fat in nuts is unsaturated fat, a nutritious fat with benefits for your heart.

The high fat content also gives nut butters more calories. This isn’t necessarily a bad thing, but it’s something to keep in mind, especially if you’re tracking macros or have a goal of weight loss. 

The best nut butter to add to your smoothie is a version without added sugar, oils, or salt. You can find many options that contain just one ingredient: the nuts they’re made with.

Some nut butter options you can add to a smoothie include (with protein per 2 tbsp):

• Peanut butter: 7 g

• Cashew butter: 5.6 g

• Almond butter: 6.7 g

7. Seeds

Seeds can help you meet your protein goals, especially when combined with other protein sources. The highest protein seeds are (with protein per ½ cup):

• Pumpkin: 21.5 g 

• Hemp: 18 g 

• Chia: 16 g

• Sunflower: 12.4 g 

Health benefits of adding protein to smoothies

Protein is one of the three macronutrients (the other two are fat and carbohydrates). Protein is classified as a macronutrient because your body needs it in large amounts to function optimally.

Getting enough protein in your diet can help with:

• Weight loss and/or weight management: Protein keeps you full for longer, which may reduce the amount of calories you consume. Protein also increases the number of calories you burn.

• Muscle building: When combined with resistance training, protein can help you build lean muscle mass. It can also minimize muscle loss when on a weight-loss diet. Note that plant proteins aren’t as effective at helping you build muscle as animal proteins.

• Brain function: Getting enough protein may help protect against cognitive decline.

• Heart health: Getting enough high-quality protein can help reduce heart disease risk factors like total cholesterol, “bad” LDL cholesterol, and blood pressure.

Tips for making healthy high-protein smoothies

Maximizing protein is a good start, but that alone doesn’t make a smoothie healthy or healthful. Here are some other tips to make the most out of your drink:

• Skip added sugar. Some protein powders, yogurts, and nut butters contain added sugar to sweeten them up. Instead of using sweetened versions, opt for no-sugar-added types. You can sweeten your smoothie with some frozen fruit instead.

• Pay attention to serving sizes. It’s easy to go overboard on portions when making a smoothie. Pay attention to how much you consume.

• Make the most out of each ingredient. Consider your smoothie a concentrated source of vitamins, minerals, and macronutrients, almost like a supplement. So try to add only nutrient-rich ingredients.

Protein smoothie ideas

One of the best things about smoothies is that they’re very adaptable. You don’t have to follow a set recipe. Instead, you can experiment with different ingredients in different amounts until you find a combination you like.

That said, here are some delicious smoothie combos you can try:

• Chocolate cherry: Frozen dark cherries, chocolate protein powder, collagen powder, Greek yogurt or cottage cheese, cacao nibs, and liquid of choice

• Peanut butter banana: Frozen bananas, peanut butter protein powder, collagen powder, peanut butter, silken tofu, and liquid of choice

• Strawberry banana: Frozen strawberries, frozen bananas, strawberry protein powder, collagen powder, Greek yogurt or cottage cheese, and liquid of choice

• Blueberry vanilla: Frozen wild blueberries, vanilla protein powder, collagen powder, Greek yogurt or cottage cheese, and liquid of choice

• Rich chocolate: Frozen bananas, chocolate protein powder, collagen powder, black beans, cocoa powder, and liquid of choice

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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