What can i use instead of protein powder in smoothies

Q: Do you need protein powder in a smoothie?

Adding protein to a smoothie is not just a good idea — its a great idea. The addition of a protein source makes the smoothie more satisfying, so it will keep you feeling fuller longer. If you tend to sip on a smoothie after exercise, protein is essential for proper muscle recovery.

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1. Make overnight oats with Greek yogurt or cottage cheese.
2. Blend Greek yogurt or cottage cheese into smoothies.
3. Cook oatmeal in whole or 2-percent milk, and add some nuts.
4. Cook an egg into your oatmeal.
5. Eat dinner leftovers, if you feel like it.
6. Sprinkle hemp seeds onto cereal or toast.
1. Oats and Spinach
2. Hemp Seeds and Kale
3. Pumpkin Seeds and Oats
4. Quinoa and Spinach
5. Almond Butter and Chia Seeds
6. Chia Seeds and Kale
BONUS Recommendation: Download the Food Monster App
What can I substitute for protein powder?
How do you make a smoothie without protein powder?
Do you need protein powder in a smoothie?

When it comes to food, I’ll try anything at least once. I’m not a picky eater, and although I love great food, I’m down-to-earth enough to realize that not every meal needs to be earth-shatteringly delicious. Sometimes we just need to eat — and whatever food is around will do the trick.

One thing I really try and stay away from, though, is protein powder. For starters, I don’t like the taste. Whey protein tastes funky to me, and every plant-based protein powder I’ve ever tried is chalky and gritty. Even mixed with tons of other ingredients in a smoothie or some kind of baked good, I can pick out the distinct, not-so-great taste (and sometimes texture) of protein powder.

If you’re like me and just don’t like the taste of powdered protein, here are six easy ways to add protein to breakfast instead, beyond just opting for standard eggs. All pack around 20 grams of protein — about as much as a serving of protein powder — to help fuel you through the morning.

(Note: What constitutes “enough protein” varies from person to person, but the USDA recommends 0.8 grams of protein per kilogram of bodyweight, which for a 150-pound woman works out to 55 grams per day.)

(Image credit: VezzaniPhotography/Getty Images)

1. Make overnight oats with Greek yogurt or cottage cheese.

If you love meal prep or breakfast to-go, you’ve probably tried overnight oats. Although I admit I prefer hot oatmeal, I’ll sometimes make overnight oats for mornings when I know I won’t have time to cook. Mixing 2/3 cup of Greek yogurt or cottage cheese with 1/3 cup rolled oats makes a thick, creamy oatmeal base that you can dress up with whatever toppings you’d like.

2. Blend Greek yogurt or cottage cheese into smoothies.

I’m all for keeping smoothies simple, which means I often just blend a cup of chopped fruit (my go-to is a combination of frozen blueberries and banana) with 3/4 cup Greek yogurt or cottage cheese, a few drops of vanilla extract, a pinch of cinnamon, and enough milk or water to help my blender liquify everything. If you don’t like cottage cheese, give it a chance here: It’ll make the smoothie taste a little cheesecake-y, and the curds (which some people are put off by) disappear.

3. Cook oatmeal in whole or 2-percent milk, and add some nuts.

Non-dairy milks are great if you’re allergic to or avoiding dairy, but they’re super low in protein. A cup of 2-percent milk, on the other hand, has 10 grams of protein. Combined with the 5 grams of protein in 1/2 cup of rolled oats and a little bit more from a drizzle of nut butter or a handful of nuts, that adds up to a satisfying, protein-filled breakfast.

4. Cook an egg into your oatmeal.

It might sound strange, but cooking a beaten egg into oatmeal actually adds a custardy texture. To do it, cook oatmeal just as you normally would, then remove the pot from the heat and whisk in a beaten egg. This way, the egg will cook slowly without scrambling, and you’ll end up with thicker, richer oats that also have an extra 6 grams of protein.

5. Eat dinner leftovers, if you feel like it.

Some people can’t stomach meat and vegetables in the morning, and that’s fine. If that’s not the case for you, remember that you don’t need to eat traditional breakfast food for breakfast if you don’t want to. It’s not wrong to heat up leftover stew in the morning, or to eat a plate of roasted chicken and vegetables — maybe with a fried or hard-boiled egg on top — from last night’s dinner. Not only are these leftovers high in protein, but they also require minimal effort.

6. Sprinkle hemp seeds onto cereal or toast.

If eggs and dairy aren’t your jam, know that 3 tablespoons of hemp seeds pack just under 10 grams of protein. Stir them into your cereal, or sprinkle them on a slice of whole-grain peanut butter toast, for a breakfast that’s high in protein and totally dairy-free.

Who doesn’t love the idea of heading into the kitchen and using one quick machine to get in a variety of nutrients, all while you’re still half asleep and have no idea what you’re even going to wear for work? This is the beauty of the blender, and if you’re looking for a way to get in a variety of nutrients into one meal, a jam-packed smoothie is where it’s at! Smoothies are all the rage right now, but not all of them are as healthy as they have the potential to be. Many are packed with sugar, containing over an entire day’s worth. Others are lacking in fiber, and many are lacking in protein.

While we certainly don’t need an overabundance of protein (unless we’re looking to get ripped like a vegan bodybuilder), we still need some protein in our diet so that our body functions properly. Protein propels neurotransmitter activity, repairs muscles and aids in regrowth, and keeps your metabolism and digestion working properly. The beauty of protein, is it’s just as easy to get in our diet as healthy complex carbs and healthy fats are. And while protein powders are awesome and convenient, they aren’t always 100 percent necessary. Not all of them are budget-friendly either, especially if you’re tight on smoothie-making funds.

Making a whole foods, protein-rich smoothie is like making an investment towards your health. It’s a way to start the day out with nutrients, satiety, and energy the plant-powered way. And no, you don’t need whey protein to get you there; you just need to be using these whole food protein sources (or any other favorites you have) instead.

We highly recommend downloading the Food Monster App on iTunes — with over 15,000 delicious recipes it is the largest meatless, vegan and allergy-friendly recipe resource to help you get healthy!

Here are some of the best protein combos to use in place of protein powder in your favorite smoothie:

1. Oats and Spinach

This award winning protein duo works great in smoothies because not only are these two foods high in protein, but also magnesium and potassium. This combo is also low in fat if that’s a concern you have. Oats contain 7 grams of protein per half cup and spinach contains 5 grams per cup. Adding 2 cups of spinach and 1/2 cup oats will lend you 17 grams of protein! Spinach also alkalizes the body to ward off inflammation, and the magnesium in oats and spinach also support muscle and bone health, along with energy and regularity. These two foods are also mild in flavor and will add a creamy, slightly nutty flavor to your smoothie. Use organic gluten-free oats if you’re gluten intolerant.

2. Hemp Seeds and Kale

Hemp seeds are a well-known source of protein, containing 13 grams per 3 tablespoons. They’re also rich in iron and magnesium, just like kale, which contains 5 grams of protein per cup. Use 3 tablespoons of hemp seeds and one cup of kale to get 18 grams of protein in your smoothie. As another benefit, the healthy fats in hemp will help your body absorb the nutrients in kale much better, such as Vitamin A, E, and K, which are all fat-soluble.

3. Pumpkin Seeds and Oats

If you’re out of greens, that’s okay because pumpkin seeds are one of the most alkaline seeds you can eat (which you can see from their dark green color that’s an indicator of their high chlorophyll content). Pumpkin seeds contain 5 grams of protein per 1/4 cup, which is more than any grain or green per serving (aside from spirulina). Though they’re high in fat, pumpkin seeds contain healthy fats that protect your heart and your brain. Oats pair well with pumpkin seeds flavor-wise, and both are rich in magnesium and potassium, along with iron and zinc. Use 1/4 cup pumpkin seeds and 1/2 cup oats to obtain 13 grams total protein.

4. Quinoa and Spinach

You can also use quinoa flakes or even whole quinoa in your smoothies as another creative option. While quinoa isn’t something you might think to add to a smoothie, it lends a mild, nutty flavor that’s easily masked with a little green apple and some blackberries or blueberries. Quinoa is also a great source of iron, magnesium, and potassium, which compliments the nutrients in spinach perfectly. Use 1/2 cup of uncooked whole quinoa for 12 grams of protein, or one half cup of cooked quinoa if you have some already prepared in your fridge. Use 2 cups of spinach for 10 grams of protein which will lend you 22 grams total!

5. Almond Butter and Chia Seeds

These two healthy fats are a great way to boost your energy if you’re watching your carbohydrate intake. Both are excellent sources of magnesium, along with protein and potassium. For the healthiest option, use raw, unsalted almond butter, which contains no added oils or salt. Two tablespoons of almond butter lends 7-8 grams of protein and 2 tablespoons of chia seeds will provide you with 5 grams of protein. This gives you a total of around 12 grams of protein, which is great for those who aren’t crazy about using a lot of protein-rich foods.

6. Chia Seeds and Kale

For an iron-rich boost, go with chia seeds and kale. Both are amazing sources of energy thanks to their B vitamin, magnesium, iron, protein, and potassium content. Use 2 cups of kale, which provides 10 grams of protein and 1/4 cup chia seeds which also provides 10 grams of protein. You’ll get 20 grams of protein from this one simple combo, and likely not be hungry for hours thanks to chia’s filling factor. Since chia and kale are high in fiber, they’ll also provide you with major blood sugar-boosting benefits.

You can easily combine and mix and match any of these to meet your protein needs or desires. Other foods can also be used that are rich in protein as well if you have any other favorites to use in smoothies we haven’t mentioned here. While powders are amazing and quick, simple, lower calorie ways to add protein to a smoothie, the foods above are more whole food sources, and will probably keep you full much longer than a powder will.

Also learn how to make your own DIY Vegan Protein Powder and explore all our favorite smoothie recipes.

Now, get your blenders out and try a whole foods, protein-packed smoothie for your next morning meal!

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What can I substitute for protein powder?

Try the following protein powder alternatives for size:.

High-protein smoothies. ... .

Hard-boiled eggs. ... .

Greek yoghurt and fruit. ... .

Chocolate milk. ... .

Apple slices with nut butter. ... .

Overnight oats..

How do you make a smoothie without protein powder?

What you need to make a natural protein shake (no protein powder): (printable recipe is below).

1/2 banana..

1/2 cup plain Greek yogurt..

1/2 teaspoon vanilla extract (optional).

1 cup milk of choice – (cow's milk, unsweetened almond milk, coconut, flax, coconut, oat, etc.).

2 teaspoon cacao powder – cocoa powder will work too..

Do you need protein powder in a smoothie?

Adding protein to a smoothie is not just a good idea — it's a great idea. The addition of a protein source makes the smoothie more satisfying, so it will keep you feeling fuller longer. If you tend to sip on a smoothie after exercise, protein is essential for proper muscle recovery.