6 Surprising Ways To Add More Protein To Smoothies Without Protein Powder

Chickpeas

Protein: 5 grams per ½ cup

That’s right, they’re not just for hummus or faux cookie dough. “Chickpeas are a very mild-tasting legume that offer a heaping dose of protein to any smoothie,” says dietitian Natalie Rizzo. “Plus, they blend well and will give your smoothie a creamy texture.” For just 420 kilojoules, a ½ cup also gives you 22% of your daily value of slow-to-digest fibre, which contributes to keeping your morning hunger at bay. Make sure you drain and wash canned chickpeas before blending to get rid of that bean-y residue, plus any excess sodium.

Cottage Cheese

Protein: 14 grams per ½ cup

“My favourite way to pump up the protein in a smoothie is adding cottage cheese!” says Dietitian Lauren Harris-Pincus. “When you blend it, the texture transforms into a creamy base that is not tart like Greek yogurt, so you need to add less sweetener to your smoothie.” That’s a great thing, since too much of the sweet stuff can spike your blood sugar and leave you grumbling for a snack by the time you get to the office.

Not a huge fan of eating cottage cheese? Neither is dietitian Kim Feeney, except when she blends it into smoothies. “I have primarily tried it with fruit-based smoothies that I would like to be on the creamy side, especially with berries or citrus,” Feeney says. “The flavour of the cottage cheese is pretty muted so it primarily adds a mild salt flavour to a fruit smoothie.”

Pumpkin Seeds

Protein: 5 grams per 2 tablespoons

Adding seeds for a hit of protein isn’t exactly revolutionary, but flax and hemp get most of the love when it comes to smoothies. “Flax seeds have such a thick shell that unless they are ground you don’t really get the benefit. They just pass right through,” says dietitian Judy Barbe. Pumpkin seeds, on the other hand, offer the same combo of healthy fats, fibre and protein, but break down in most blenders way easier. They’re also a rich source of magnesium, which helps regulate blood pressure and preserve bone density.

Silken Tofu

Protein: 4 grams per 125g

If you avoid dairy, consider this versatile soy alternative. “Soft (and practically tasteless) tofu is a great way to add creaminess to practically anything,” says Rizzo. Plus, tofu is a complete protein source, meaning it contains all nine essential amino acids that your body can’t make itself.

Another benefit: “Foods high in soy protein can help to alleviate menopausal hot flashes and strengthen bones, thanks to the natural isoflavones they contain that imitate oestrogen in the body,” says Dr Caroline Apovian.

Ricotta

Protein: 14 grams per ½ cup

Like cottage cheese, ricotta packs major protein and will make any smoothie taste creamier. “It’s fairly bland, so the other flavours in the smoothie predominantly provide the flavor,” says Barbe. “Between Greek-style yogurt or cottage cheese, ricotta may be slightly thicker. A little more liquid from milk or juice offsets it.”

This cheese is more than just filler, though. The whole milk variety is also loaded with crucial vitamin D (12 IU per ½ cup), which studies suggest  42% of adults in the U.S. are lacking. Because D helps with calcium absorption and lowers your risk for a wide range of diseases, this is a smart add-in to your morning sipper.

Whole grain rolled oats

Protein: 5 grams per ½ cup

Okay, maybe you’ve tried oats in smoothies before, but who knew they were pumped up with protein? “If you have a high power blender, oats are a great addition,” says nutritionist Tara Coleman. “Not only do they add protein but they are a great source of fibre as well.” Oats are also cheap, so you can stock up and scoop them into your blends morning after morning without stressing your wallet or altering the taste of your favourite smoothie very much.