Take Your Smoothies to the Next Level with these Natural Protein Sources
Smoothies are a great way to increase your daily protein intake. Blending protein-rich ingredients into smoothies allows you to reap their nutritional benefits conveniently. But what are the best natural sources of protein to add?
The 5 best categories of high-protein foods to blend into smoothies are vegetables, plant-based protein powders, seeds and nut butter, dairy and alternatives, and whole grains. These provide quality complete proteins to support muscle growth, satiety, sustained energy, and workout recovery.
Specific protein-packed foods include spinach, kale, pea protein powder, chia seeds, Greek yogurt, and oats. Aim for 20-30 grams of protein per smoothie. Mix and match ingredients from these 5 groups for a nutritious protein boost.
In this article, we’ll cover the benefits of protein, how much you need daily, and break down the 5 best natural sources of protein for smoothies. We’ll also give examples of specific high-protein foods to add. Let's dive in!
5 Best Natural Protein Sources For Smoothies: At a glance
Vegetables
Plant-Based Protein Powders
Seeds & Nut Butters
Dairy & Alternatives
Whole Grains
Why Protein is Important for Smoothies
Protein is a vital macronutrient that serves many important functions in the body. Here are some of the key reasons why it's beneficial to add protein foods to your smoothies:
Builds and repairs muscle tissue. Protein provides amino acids that help stimulate muscle protein synthesis. Consuming protein pre- and post-workout promotes muscle growth and enhances recovery.
Increases satiety. Protein is the most filling macronutrient. Adding high-protein foods to smoothies helps regulate appetite and keep you feeling fuller for longer.
Provides sustained energy. Your body breaks down protein slowly, resulting in stable energy levels that prevent spikes and crashes.
Supports bone health. Protein aids the absorption of bone-strengthening calcium. It also contains amino acids that are important for bone matrix formation.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, active individuals may need 1.2-2.0 g/kg/day to support muscle growth and exercise performance.
Adding 20-30 grams of protein to a smoothie can help you meet your daily protein needs for building lean muscle, curbing hunger, and promoting sustained energy.
Now let's look at the top 5 natural, protein-packed foods to blend into delicious, nutritious smoothies!
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5 Best Natural Protein Sources for Smoothies
1. Vegetables
Vegetables can be fantastic sources of protein, in addition to providing fiber, vitamins, minerals, and antioxidants. Here are some of the best high-protein vegetables to add to smoothies:
Spinach
Protein per 100g: 2.9g
Rich in iron, folate, magnesium, and vitamins A, C, and K
Blends up smooth, adding nutrition without flavor
Kale
Protein per 100g: 4.3g
Excellent source of vitamins A, C, and K
Leafy green flavor blends well with fruits
Broccoli
Protein per 100g: 2.8g
Good source of fiber, folate, potassium, and vitamin C
Neutral flavor works in any smoothie combo
Peas
Protein per 100g: 5g
Contain antioxidants and anti-inflammatory benefits
Sweet flavor complements fruits and spices
Avocado
Protein per 100g: 2g
Healthy fats, fiber, and nutrients like folate and vitamin K
Creamy texture perfects smoothie consistency
Adding spinach, kale, broccoli, peas, or avocado to your smoothies provides extra plant-based protein and important micronutrients. Blend them up with your favorite fruits, dairy or dairy alternatives, nuts, and seeds.
2. Plant-Based Protein Powders
Plant-based protein powders offer quality vegan proteins to boost the nutrition of smoothies. They come in a variety of types and flavors.
Pea Protein
Protein per 30g serving: 20g
Complete protein source
Earthy, mildly sweet flavor
Hemp Protein
Protein per 30g serving: 15g
Rich in fiber and omega-3s
Nutty taste
Soy Protein
Protein per 30g serving: 20g
Complete protein
Beany, malty flavor
Rice Protein
Protein per serving: 24g
Hypoallergenic
Mild, slightly sweet taste
Pumpkin Seed Protein
Protein per 30g serving: 15g
Rich in iron, zinc, magnesium
Earthy, nutty flavor
Sacha Inchi Protein
Protein per 30g serving: 15g
Good source of omegas 3, 6, and 9
Mild, nutty taste
Choose organic, non-GMO plant-based protein powders with no artificial ingredients. Add 1-2 scoops to smoothies for extra vegan protein.
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3. Seeds & Nut Butters
Seeds and nut butters deliver plant-based protein along with healthy fats, fiber, vitamins, and minerals. They make nutritious, creamy smoothie additions.
Chia Seeds
Protein per 100g: 17g
Omega-3 fatty acids, calcium, magnesium, iron
Gelatinous texture thickens smoothies
Hemp Seeds
Protein per 100g: 25g
Good omega-3 and omega-6 balance
Nutty flavor and crunch
Flaxseeds
Protein per 100g: 18g
High in alpha-linolenic acid (ALA) omega-3s
Adds texture; blend well to avoid crunch
Chia Seed
Protein per 100g: 21g
High in fiber, omega-3s, minerals
Grainy texture; thickens smoothies
Almond Butter
Protein per 100g: 21g
Healthy monounsaturated fats, vitamin E, iron
Creamy, nutty richness
Peanut Butter
Protein per 100g: 25g
Rich in vitamin E, niacin, magnesium
Distinct peanut flavor; use creamy or crunchy
Chia seeds, hemp seeds, flaxseeds, almond butter, and peanut butter deliver a major protein punch. Blend them into smoothies for extra nutrition.
4. Dairy & Alternatives
Dairy products offer high-quality complete proteins. Non-dairy alternatives like soy also provide ample protein.
Greek Yogurt
Protein per 100g: 10g
Probiotics support gut health
Tangy, creamy base for smoothies
Cottage Cheese
Protein per 100g: 11g
Contains casein protein to prolong satiety
Blends smoothly; boosts creaminess
Milk
Protein per 100g: 3.4g
Provides bone-strengthening calcium and vitamin D
Use cow's milk or milk alternatives
Tofu
Protein per 100g: 8g
Complete vegetarian protein source
Blends into a creamy base
Greek yogurt, cottage cheese, milk, and tofu contain excellent amounts of protein per serving. They make ideal bases that lend creaminess while boosting the protein content of smoothies.
5. Whole Grains
Whole grains offer good plant-based protein along with important micronutrients, fiber, and antioxidants. Try adding these protein-packed whole grains to your smoothies:
Oats
Protein per 100g: 13g
High in manganese, phosphorus, magnesium, and fiber
Imparts creaminess; blend well to avoid texture
Quinoa
Protein per 100g: 14g
Contains iron, magnesium, manganese, and fiber
Slightly crunchy; rinse well before using
Amaranth
Protein per 100g: 14g
High in lysine for growth and calcium absorption
Mildly nutty flavor; grind before blending
Buckwheat
Protein per 100g: 13g
Good source of magnesium, iron, zinc, and folate
Strong, earthy flavor works well with fruits
Oats, quinoa, amaranth, and buckwheat supply extra plant-based protein while adding a nutritious nutrition boost. Their earthy flavors pair nicely with sweet and tangy smoothie ingredients.
Protein information sourced from Nutritionix.com
Conclusion
Adding nutritious whole foods like vegetables, fruits, nuts, seeds, dairy, and grains to your smoothies provides quality plant- and animal-based proteins to help you meet your daily protein needs.
Aiming for 20-30 grams of protein per smoothie promotes muscle growth, satiety, sustained energy, workout recovery, and overall health.
Blend up spinach, kale, chia seeds, Greek yogurt, or any combination of these 5 best natural protein sources in your next smoothies. Your muscles and tastebuds will thank you!
Which protein-packed smoothie combinations will you be trying? Let us know in the comments below!
About Author:
Gavin is the owner of Tru Foo Juice Bar. He has over 6 years of experience running a juice bar and creating juice and smoothie recipes for the consumer market.
His passion for juicing began in his early 20s as he explored natural ways to boost nutrition and energy. Over the years, Gavin has experimented with countless ingredient combinations to create the perfect juice and smoothie blends and bring them to the masses.
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