“Discover the Key to Protein-Rich Smoothies!”
Smoothies are an excellent way to get a hefty dose of nutrients. While they are typically loaded with antioxidant-packed fruits and veggies, many lack a crucial macronutrient that can help keep you full longer: protein. Adding protein powder is a common solution to boost the protein content in your smoothie. However, if you prefer a more natural approach or are concerned about recent reports of toxic metals in some plant-based powders, dietitians suggest alternative options.
“Using protein powders is a convenient way to enhance your smoothie’s protein content, but it’s not essential,” says registered dietitian Melissa Groves Azzaro, RDN, LD. “You can achieve 25 to 30 grams of protein in a smoothie using whole foods alone.” Although the recommended daily protein intake is 0.8 grams per kilogram of body weight, Groves explains that this is a basic guideline. “This amount is sufficient to prevent protein deficiency, but many experts believe it’s too low for most individuals, especially those who are active or aiming to manage weight and build or maintain muscle mass,” she adds.
Your daily protein needs vary depending on factors like age, sex, activity levels, and objectives. “Individuals with high activity levels or muscle-building goals should aim for 1.2 to 2.0 grams of protein per kilogram,” says Sydney Greene, M.S., RDN.
From dairy to plant-based choices, there are numerous ways to boost the protein content in your favorite smoothie. To create a high-protein meal or snack, target at least 15 grams of protein in your smoothie. Below, Azzaro and Greene share their top protein-rich smoothie ingredients that do not include protein powder.
1. Plain Greek Yogurt
Amount: 5 ounces of 1% milkfat Greek yogurt
Protein: 15 grams
Not only does Greek yogurt increase the protein content, but it also naturally thickens your smoothie. “Greek yogurt is an ideal protein source for smoothies as it is a complete protein,” Greene explains. Complete proteins contain all nine essential amino acids necessary for protein. “In addition to its nutritional value, Greek yogurt adds creaminess to smoothies, and the probiotics in it promote gut health,” Greene notes.
Opt for plain Greek yogurt instead of flavored varieties to savor the yogurt’s natural taste and let the fruits provide sweetness to your smoothie without added sugar. Azzaro suggests that the tangy flavor of plain Greek yogurt can balance the sweetness of fruits like bananas and berries in your smoothie.
2. Tofu
Amount: ¾ cup
Protein: 15 grams
“Tofu may seem unusual in a smoothie, but its mild taste and smooth texture make it easy to blend into your favorite recipes,” Greene recommends. You likely won’t detect the tofu in your smoothie except for its thickening effect due
It is due to the fluctuations in estrogen levels that occur during perimenopause, a phase that can span from 4 to 10 years prior to menopause, before eventually decreasing. Estrogen plays a crucial role in maintaining bone health, and intriguingly, phytoestrogens exhibit similar beneficial effects in the body. “Tofu blended in a smoothie with hints of cinnamon, vanilla, and peanut butter can be a delightful combination,” suggests Greene.
Hemp hearts, with a serving size of 5 tablespoons and providing 15 grams of protein, are the inner part of hemp seeds, as explained by Greene. They are a complete protein source and are also rich in omega-3 fatty acids, essential for cognitive function and heart health as one ages. Greene advises caution when pairing hemp hearts with other smoothie ingredients, as they are higher in fat and calories compared to tofu, Greek yogurt, and protein powder. Thus, it may be wise to forego additional sources of fat like nut butters or flaxseeds.
With a serving size of ¾ cup of 1% milkfat cottage cheese providing 21 grams of protein, cottage cheese is not limited to dips and pasta dishes; it can transform a thin and watery smoothie into a thick and creamy delight. Azzaro notes the rising popularity of cottage cheese, attributing it to its high protein and calcium content, alongside its naturally lower sugar content compared to yogurt. Given its higher sodium content, Azzaro suggests being mindful of incorporating cottage cheese into the overall daily sodium intake and how it might influence the smoothie’s taste. Azzaro’s personal favorite is a cherry cheesecake smoothie made with ¾ cup cottage cheese and ½ cup frozen cherries, blended with a liquid of choice.
In conclusion, enhancing your smoothie with protein can be straightforward. While protein powders offer a quick solution, incorporating whole foods is a simple method to meet nutritional objectives. Registered dietitians highlight numerous protein-rich ingredients suitable for smoothies, including Greek yogurt, tofu, hemp hearts, and cottage cheese. Ensuring awareness of the serving sizes of these ingredients enables a better understanding of the protein intake per serving. For a high-protein meal, aiming for at least 15 grams of protein per serving is ideal, a guideline to keep in mind while combining ingredients.
