Natural Ingredients That Add Protein To Smoothies
If you’re struggling to find a protein powder that works well for you, consider ditching it all together and going for natural foods that can be easily blended into a delicious smoothie.
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I consider protein powder to be a convenient option when I want to bulk up a tasty smoothie with additional protein as a meal replacement. Over the years, I’ve tried quite a few powders with varying results. While I do have one that I use on the regular, I also try to vary my protein sources by using natural ingredients that are easily found in my grocery store.
There are plenty of ingredients that perform beautifully when blended into a smoothie using a high-speed blender. In addition to adding protein and other nutrients, these ingredients can help thicken a smoothie or add a crunchy or chunky texture, where appropriate, or when added as a garnish.
Natural Ingredients To Try Instead Of Protein Powder
Here are a few natural ingredients to consider as a replacement for protein powder.
Almond Butter – nut butters are amazing for adding protein and healthy fats to smoothies. You’ll get about 3.4 grams of protein per tablespoon, so adding a few spoonfuls can be helpful in increasing the protein content. Almond butter is packed with minerals such as potassium, calcium, manganese, and magnesium,, so you’ll benefit from those nutrients, as well. I use almond butter in my Almond Butter and Banana Smoothie and my Blueberry Pineapple Smoothie as well as my Gingerbread Smoothie and Apple Cinnamon Smoothie. If I were leaving out the protein powder, I would amp up the spoonfuls of the nut butter.
Raw Oats – each 1/2 cup of raw oats will add about 5.9 grams of protein to your smoothie. A great thing about adding oats is that they’ll help you feel full longer because they’re considered a resistant starch. Oats are high in fiber and they also contain all 9 essential amino acids. They’re a healthy addition to smoothies that also help give them a thicker consistency.
Greek Yogurt – plain, full fat and sugar-free yogurt is an excellent addition to smoothies that packs in 20 grams of protein per cup. Yogurt is also beneficial for digestion, as it’s full of probiotics. It blends smoothly and will help keep your smoothie rich, thick and creamy.
Cottage Cheese – similar to yogurt, cottage cheese is a protein powerhouse weighing in at 14 grams per 1/2 cup. Containing casein, cottage cheese takes longer to digest, so it will help you feel full longer. It blends well and will add a creamy texture to your smoothie.
Chia Seeds – 3 tablespoons of chia seeds will add about 9 grams of protein to your smoothie. You’ll notice that even when you blend them in a high-speed blender, you’ll still see flecks of them – not to worry! They absorb water and will help you feel full longer. They’re also a great source of fiber, healthy fats and calcium.
Pumpkin Seeds – keep these tasty seeds handy year round to add protein to your smoothies. You’ll get about 8 grams of protein in 1/4 of a cup of seeds. Pumpkin seeds are considered a healthy fat and they’re also high in iron, magnesium, and zinc.
Give these protein options a try and have fun experimenting with your smoothie tastes and textures.
You may also enjoy this Fruit Smoothies Digital Recipe Card Bundle. Beautiful and colorful fruit smoothie recipes are available as digital downloads, sized in 4 x 6, for easy printing on your end. Five recipes are included in this downloadable PDF bundle. Each recipe is contained on one page. Learn more here.
More Smoothie Recipes
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