20 Best Foods To Add Protein to Your Smoothies

Drinking smoothies is an easy and delicious way to increase your intake of nutritious foods like fruits and vegetables. Adding a source of protein to your smoothies can help boost their nutritional value and make them more satiating and blood sugar-friendly.

Protein sources, like yogurt and seeds, slow down digestion, which slows the absorption of sugar into your bloodstream while also helping you feel fuller after eating. Protein is also essential for immune function, muscle growth, and many other important processes, so hitting your daily protein goals is key to optimal health.

1. Greek Yogurt

With its creamy texture and tangy taste, Greek yogurt is an excellent protein-packed ingredient to add to your smoothie.

Greek yogurt contains more than twice the amount of protein in regular yogurt, making it a better choice if you're trying to increase your protein intake. An 8-ounce (oz) serving of Greek yogurt provides 22.7 grams (g) of protein, while the same serving of regular yogurt contains just 11.9 g.

Add Greek yogurt to fruit smoothies, such as those made with berries or frozen peaches.

2. Chia Seeds

Chia seeds are high in nutrients like omega-3 fatty acids, fiber, calcium, magnesium, phosphorus, and manganese. They're also a good source of plant-based protein, providing 4.7 g of protein per ounce.

You can add chia seeds to any type of smoothie, including fruit-based smoothies and green smoothies. However, chia seeds take on a thick, gel-like consistency when exposed to liquid, so it's best to enjoy smoothies made with chia seeds right after making them.

3. Peanut Butter

Peanut butter is a popular smoothie additive, and for good reason. It pairs well with most smoothie ingredients and is delicious in smoothies made with cacao, blueberries, or cinnamon.

Peanut butter provides about 7 g of protein per 2 tablespoons (tbsp), so it's a good choice for people looking to boost their protein intake.

4. Hemp Seeds

Hemp seeds are surprisingly high in protein, providing 9.48 g per 3 tbsp. Using hemp seeds in your smoothies can help you meet your daily protein needs while increasing your intake of other essential nutrients, like magnesium, zinc, and heart-healthy fats.

Hemp seeds have a slightly sweet, nutty flavor and can add a creamy texture to your smoothies.

5. Almond Butter

If you're not a fan of peanut butter, almond butter makes a delicious replacement in smoothies. Also, almond butter is safe for people with peanut allergies if it's made in a peanut-free facility.

Almond butter contains 6.72 g of protein per 2 tbsp.

Try combining almond butter with frozen cherries and Greek yogurt for a creamy, sweet smoothie.

6. Cottage Cheese

Cottage cheese is a high-protein dairy product that can be enjoyed on its own and added to recipes like smoothies to boost their protein content.

A 1-cup serving of cottage cheese provides 24 g of protein. One cup also covers 17% of your daily needs for calcium, a mineral required for healthy bones, muscle function, hormone production, and many other vital processes in the body.

7. Kefir

Kefir is a fermented yogurt drink that's loaded with protein. One cup provides 9.21 g of protein, easily boosting your smoothie's protein content to help you feel more satisfied.

In addition to protein, kefir is high in gut health-promoting probiotics, such as Lactobacillus, Lactococcus, and Streptococcus species, which help support overall digestive health.

8. Milk

One of the easiest ways to add protein to your smoothies is by choosing a protein-rich liquid, like milk. One cup of 2% milk provides 8.23 g of protein as well as other essential nutrients like calcium, zinc, and B12.

Due to its mild taste, milk works well in both fruit- and vegetable-based smoothies.

9. Tofu

Tofu is a soy product high in protein, packing 8.67 g per 3-oz serving. It's an excellent option for people following plant-based diets as it can be added to several recipes, from salads to smoothies, to boost their protein content.

Tofu is also low in carbohydrates and high in vitamins and minerals like calcium, zinc, selenium, and iron, making it a nutritious smoothie additive.

10. Cashew Butter

Cashew butter is another nut butter alternative that provides a good source of protein. Two tbsp of cashew butter contains 5.64 g of protein. It's also high in zinc and magnesium.

Creamy and slightly sweet, cashew butter is delicious in chocolate-based smoothies, such as those made with chocolate-flavored protein powder or cacao, an antioxidant-rich cocoa product.

11. Collagen Powder

Collagen powder is a versatile source of protein that can be used in hot and cold beverages, such as coffee and smoothies. Most collagen peptide powders provide around 10 g of protein per 11-g serving, though protein content varies. Unflavored collagen peptides can add a boost of protein to any smoothie combination, including fruit and vegetable-based smoothies.

Because collagen peptides are so high in protein, studies show that regularly consuming collagen supplements, like powdered collagen peptides, can benefit the health of your entire body, including the health of your bones, joints, and skin.

12. Pumpkin Seeds

Pumpkin seeds are one of the most protein-packed seeds you can eat, providing 8.45 g of protein per ounce. In addition to protein, these tiny seeds are an excellent source of magnesium, with a 1-oz serving covering 37% of your daily needs.

Magnesium is required for blood sugar and blood pressure regulation, making pumpkin seeds a smart smoothie addition for people with health conditions like hypertension (high blood pressure) and diabetes.

13. Chickpeas

Though chickpeas are most commonly used in savory recipes like soups and curries, chickpeas can add a creamy texture to your smoothies while adding a hearty dose of plant-based protein and fiber.

A 1-cup serving of cooked chickpeas provides 14.5 g of protein and 12.5 g of fiber. Both protein and fiber help you feel full after eating, which can help you maintain a healthy body weight.

Combine cooked chickpeas with sweet smoothie ingredients like berries, cinnamon, and bananas to create a tasty and filling drink.

14. High-Protein Oats

Regular oats provide around 10.7 g of protein per cup. However, some oat types are higher in protein than others.

For example, Bob's Redmill Protein Oats contain 50% more protein than regular oats, packing nearly 30 g of protein per cup. This product is made with oats from plants specifically bred to have a higher protein content than regular oats and makes a better choice if you're trying to increase your protein intake.

You can add oats to your smoothie directly or soak them in water beforehand to soften them for a smoother consistency.

15. Ricotta Cheese

Ricotta cheese is a creamy, high-protein dairy product. One cup provides 18.5 g of protein.

It's also a good source of calcium, selenium, and several B vitamins, making it a smart choice to boost the health benefits of your smoothies.

16. Sunflower Seeds

Though small in size, sunflower seeds contain a powerful dose of nutrients including vitamin E, a potent antioxidant that protects cells against damage that may otherwise lead to disease. A 1-oz serving of these tiny seeds covers 49% of your daily needs for vitamin E.

Sunflower seeds contain a decent amount of protein, providing 5.47 g per ounce, and can also add a creamy texture to fruit and vegetable-based smoothies.

17. High-Protein Plant Milks

Some plant milks are higher in protein than others, so it's important to read nutrition labels when shopping for plant-based milk alternatives for smoothies.

Soy and oat milk are amongst the highest protein plant milks you can drink, with soy milk providing 8.32 g per cup and oat milk providing 4g of protein per cup.

Both soy and oat milk pair well in fruit- and vegetable-based smoothies; add them as you would dairy milk.

18. Pasteurized Egg Whites and Egg White Powder

Egg whites are an excellent source of protein. Pasteurized egg whites and egg white powder can be used in smoothies to boost their protein content.

Egg white powder contains 21.3 g of protein per one-quarter-cup serving, while the same serving of liquid egg whites provides 6.63 g of protein.

19. Sesame Seed Butter

Sesame seeds are highly nutritious and are rich in calcium, copper, iron, zinc, and several other vitamins and minerals. Though they're lower in protein than other seeds, like sunflower and pumpkin seeds, they still provide a decent amount of the nutrient.

One ounce provides 3.18 g of protein, making sesame seeds a good choice for adding plant-based protein to your smoothies. Try pairing sesame seeds with other high-protein smoothie ingredients, like Greek yogurt or collagen proteins, to boost your smoothie's protein content even more.

20. Protein Powders

While some people prefer using whole-food protein sources in their smoothies, protein powders, like whey protein and pea protein, are another option. Protein powders are shelf-stable and tend to be much more concentrated in protein than many foods.

For example, 30 g of whey protein isolate will add 25 g of protein to your smoothie.

While flavored protein powders are delicious and can help improve the flavor of your smoothies, it's best to choose unsweetened protein powders, as consuming too much sugar can harm overall health.

Tips for Making Protein-Rich Smoothies

When whipping up a smoothie, it's important to add at least one protein-packed ingredient to enhance your smoothie's nutritional value and ensure you'll feel satisfied after drinking your beverage.

To make a perfect smoothie, follow these simple steps:

• Start with 1.5 cups of frozen or fresh fruit, such as frozen berries, a banana, or frozen peaches
• Choose at least one protein source, such as a cup of Greek yogurt, 2 tbsp of peanut butter, or a scoop of collagen peptides
• Add a liquid (one cup of liquid for every 1.5-2 cups of frozen fruit is a good starting place, such as a protein-rich liquid, like soy milk, or a hydrating liquid, like coconut water or regular water
• Choose a few add-ins, including high-protein options like pumpkin or chia seeds, or other add-ins like cacao powder, fresh kale, or cinnamon.

Combine your ingredients in a high-speed blender until your smoothie reaches your desired texture.

A Quick Review

Smoothies are an easy way to boost your intake of nutrients. Adding a source of protein to your smoothie can help you feel fuller for longer and prevent a spike in blood sugar after eating.

Try using one or two of the ingredients listed above, like Greek yogurt, peanut butter, pumpkin seeds, chickpeas, or kefir, in your smoothie recipes to increase your protein intake and other essential nutrients, like vitamins and minerals.