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17 Ways To Add Protein To Your Smoothies Without Using Chemical Powders

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Real food: safer, tastier, and way less creepy than those weird powders.

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Powders may seem like a healthy way to add protein to smoothies. But many, like Muscle Milk and Designer Whey, are actually filled with highly processed ingredients, chemicals, antibiotics, and heavy metals. Try these protein-packed real foods instead.

1. Peanut Butter

Chocolate Peanut Butter Smoothie

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Scoop 2 tablespoons of your favorite peanut butter into your smoothie for 7 grams of protein and infinite grams of mmmmmmmm. Get the Chocolate Peanut Butter Smoothie recipe here.

2. Coconut Milk

Pineapple Coconut Milk Smoothie

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With 5 grams of protein per cup, coconut milk is an easy way to get more out of your smoothie. Get the Pineapple Coconut Milk Smoothie recipe here.

3. Flax Seeds

Fruit & Oatmeal Flax Smoothie

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Flax seeds not only provide protein (2g/tbsp of ground seeds), they’re also a super source of fiber and omega-3 fatty acids. Add to a smoothie for a nice nutty flavor. (Pro tip: Buy them whole for maximum shelf life and then use a coffee grinder to get their full nutritional value.) Get the Fruit and Oatmeal Flax Smoothie recipe here.

4. Seaweed

Mint Chocolate Seaweed Shake

Flickr: 45040421@N06 / John Lodder


You’re used to eating your nori wrapped around a Negi Hamachi roll, but throw some in your breakfast smoothie for a solid dose of protein. (Exact amount depends on the type of seaweed you’re using.) Added bonus: Some seaweeds can block fat absorption by up to 75%. Get the Mint Chocolate Seaweed Shake recipe here.

5. Oats

Apple Pie Smoothie

Flickr: farmanac / Farmanac


Oats, man: 11 grams of protein in every cup. And who knew you could put them in smoothies? Get the Apple Pie Smoothie recipe here.

6. Chia Seeds

Banana Raspberry Chia Smoothie

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Chia has been a powerhouse food since about 3500 B.C. Full of fiber, omega-3 fatty acids (more than salmon!), calcium, and about 4 grams of protein per tablespoon, chia seeds are an easy way to add protein to your diet. And unlike flax seeds, you don’t need to grind them to get to the nutrients. Get the Banana Raspberry Chia Smoothie recipe here.

7. Milk

Quick ‘n Easy Strawberry and Banana Smoothie


One cup of fat-free, organic milk has an impressive 8 grams of protein, making it a perfect replacement for water in your smoothie. Get the Quick ‘n Easy Strawberry and Banana Smoothie recipe here.

8. Pumpkin Seeds

Frosty Pumpkin Seed Sweet Green Smoothie


Pumpkin seeds are an easy way to add protein (3g/tbsp), magnesium, zinc, omega-3s, and lots of other nutrients to your diet. They’re great in smoothies, but you might want to make it a dessert instead of a breakfast: Pumpkin seeds are also full of tryptophan, the sleep-inducing amino acid also found in turkey. Get the Frosty Pumpkin Seed Sweet Green Smoothie recipe here.

9. Almond Butter

Blueberry Almond Butter Smoothie

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A tablespoon of almond butter will add 2 grams of protein but two tablespoons will add FOUR. Get the Blueberry Almond Butter Smoothie recipe here.

10. Quinoa

Strawberry, Chamomile and Quinoa Smoothie

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That’s right. Everybody’s favorite alterna-grain can add protein to your smoothies, too. One cup of cooked quinoa has a respectable 8 grams, containing all nine essential amino acids. The magnesium, fiber, and iron are nice too. Get the Strawberry, Chamomile, and Quinoa Smoothie recipe here.

11. Raw Egg

Blueberry Banana Smoothie

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Just because Rocky and Gaston made it famous, does not mean eating raw eggs needs to be limited to just the bodybuilding set. Throw one in your smoothie for 6 grams of protein and a silky smooth texture. Choose organic, free-range eggs to up your nutrient levels and potentially lower salmonella risk. Get the Blueberry Banana Smoothie recipe here.

12. Yogurt

Banana Mango Yogurt Smoothie

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Especially good in fruit smoothies, plain, nonfat yogurt has 14 grams of protein per cup. Perfect for the smoothie newbie not quite ready to deal with chia seeds. Get the Banana Mango Yogurt Smoothie recipe here.

13. Soy Milk

Blackberry Green Smoothie

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Soy milk heard us talking about coconut milk and was like, “Yo, WTF, I have 7 grams of protein. Talk about me.” Get the Blackberry Green Smoothie recipe here.

14. Sunflower Seeds

Coconut Avocado Sunflower Seed Smoothie

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With 1.5g of protein/tbsp, sunflower seeds are another easy ingredient to add to your smoothie (even easier if you buy them shelled). They’re also a good source of copper (for glowing skin and hair), Vitamin E (for good blood circulation), and folate (important for prenatal health). Get the Coconut Avocado Sunflower Seed Smoothie recipe here.

15. Walnuts

Raspberry Walnut Smoothie

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One-fourth cup of walnuts will add about 4.5 grams of protein to your smoothie, not to mention ample doses of heart-healthy potassium and energy-boosting magnesium. Get the Raspberry Walnut Smoothie recipe here.

16. Hemp Seeds

Kale, Banana, Chia, Hemp Superfood Smoothie

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One tablespoon of hemp seeds will add a whopping 5 grams of protein to your smoothie, making the wonder cannabis plant even more wonderful. Hemp seeds are also a good source of fiber, potassium, and iron. Get the Kale, Banana, Chia, Hemp Superfood Smoothie recipe here.

17. Cacao Nibs

Banana Cacao Recovery Smoothie

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Cacao nibs have 4 grams of protein in every ounce, which kind of makes you wonder: Why is there anything else on this list? Get the Banana Cacao Recovery Smoothie recipe here.

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