6 High Protein Foods for Smoothies That Aren’t Powders
By Chris Newport, Head Coach & Sports Nutritionist
Whether you’re skeptical of the supplement industry (you should be) or you don’t want to use a protein powder, there are plenty of high protein foods for smoothies that aren’t protein powders.
When making smoothies, be sure you have a high quality blender like a Vitamix.
Here are some of the best high protein foods to try in your next smoothie that aren’t powders:
Cooked Beans & Lentils
Use a neutral-flavored bean like chickpeas, white beans, lentils, or yellow split peas, which are dried and ground to make pea protein powders like this one. Be sure to rinse beans before putting them in your smoothie.
Start off using about 1/4 cup, then work your way up to 1/2 cup or more. It will increase fiber, carbohydrate and iron content and make your smoothie thicker.
Watch our video on How to Make a Pumpkin spice smoothie made with beans here.
Seeds
Hemp seeds are an excellent sources of plant based protein (and healthy fat) with 10g in every 3 tablespoons.
In fact, many vegan protein powders include hemp seeds, like one of our favorites here.
Chia seeds are another great option, delivering 6g in every 2 tablespoons. I like the white chia seeds so they don’t turn my smoothie into mud.
Keep in mind that chia seeds (remember those chia pets?!?) are highly absorbent, retaining up to 12 times their weight in moisture. So don’t be surprised if your smoothie turns into pudding if you let it sit in the fridge overnight or even after a few minutes at room temperature.
Pumpkin seeds have 9g in every 1/4 cup and are also a good source of magnesium, which is essential in muscle relaxation (among other things).
Sunflower seeds have 7g in every 1/4 cup and are an excellent source of vitamin E, an antioxidant important in cell and skin health.
Tofu
Soy seems to get such a bad rep (check our our blog on the pros and cons of soy here), but it’s one of the only vegan sources of “complete” protein essential to building muscles (and more). Soft tofu blends the best. If you’re concerned about GMOs, be sure to buy organic like this one.
Nut Butters
Nuts butter are “pre-blended” so you don’t have to give your blender too much of a workout (you know what I mean if you’ve ever tried grinding your own almond butter).
Peanut butter, almond butter, and walnut butter are great options, but we especially love NuttZo Organic Power Fuel.
If you’re not opposed to whey protein powder being added to your nut butter, then try this Cracked Nut Butter High Protein Cashew Spread in cheesecake flavor or Nuts N More High Protein spreads in various flavors like cookie butter and almond butter.
Keep in mind that nut butter contain additional healthy fats.
Try our Peanut Butter and Jelly Smoothie.
Greek Yogurt or Skyr
Most people have heard of greek yogurt. Some of our favorite brands are Chobani or Stonyfield whole plain yogurt.
Another newer player on the American market is skyr (pronouced “skeer” like the brand Siggi’s). It’s another fermented milk product like yogurt and provides the added bonus of calcium, potassium and probiotics.
If you can find it, there’s a pre-made smoothie drink called B’More that’s a great option on the go.
Try our Cherry Blueberry Recovery Smoothie made with greek yogurt.
Or try this high potassium protein punch: 3/4 cup skyr or greek yogurt, 1/2 cup blueberries, 1 banana and 1/2 cup coconut water. Blend and enjoy!
Egg Whites
No, I’m not asking you to pretend to by Rocky and drink raw eggs. Instead, try the liquid pasteurized egg whites in the refrigerated section of your grocery store as an excellent source of pure protein that tastes like…well…nothing. It’s literally a blank slate. You can use it instead of water or any liquid you would use in a smoothie.
I love mixing egg whites, frozen mixed berries, 1/2 a banana and just a splash of orange or lemon juice for a refreshing post workout treat (it also freezes well for Popsicles!)
Need help making a smoothie that fits your needs? Contact us and we’re happy to help!
