6 Clever Ways to Get Protein in Your Shake or Smoothie Without Powders

Many people use powders to add protein to their shakes or smoothies. But protein powders are not the only way. There are other ingredients for adding protein that you may already have around your kitchen, or that may be easier to find in a pinch.

6 ways to add protein without powders

1. Greek yogurt

You may already be using yogurt as a thickening agent, but Greek yogurt is not only thicker, but one cup provides a massive 18 grams of protein.

2. Low-fat Cottage cheese

A one-half cup serving of cottage cheese will add a whopping 14 grams of protein. Some people feel icky about the texture of cottage cheese, but remember once it is blended – those curds will be smoothed out. You’ll trick yourself into loving it when that creamy texture hits.

3. Oatmeal

Oatmeal is also a thickener, but adding just one-third cup will provide you with 3.5 grams of protein. But it gets better…that one-third cup serving of oatmeal will also add 2.7 grams of ultra-healthy fiber and a serving of whole grains. Your body will thank you later.

4. Any kind of nut butter

Peanut butter is the go-to favorite for many, but adding two tablespoons of any type of nut butter will add approximately 7 grams of protein. Different types of nuts have different amounts of fat content (both saturated and unsaturated), so check the label. There’s the option to explore different types of nut butter for different consistencies, flavors or to avoid a nut allergy. Sunflower butter, anyone?

5. Hemp seeds

Hemp is one of the latest “superfoods” and hemp seeds will boost your protein, without adding any negative flavor. Not only that, but it adds fiber which will help you feel fuller longer. If you’re going to drink a smoothie, this is a great opportunity to hit some little healthy gems.

6. Tofu

Tofu is a great substitute for people who want dairy-free smoothies or shakes. It is also great for a thickening agent with a creamy texture. One-half cup of silken tofu will provide 4 grams of protein. Not a huge fan of tofu normally? You won’t even know it’s hidden in there.

Protein will help boost your brain function and make you feel more full. Eating meals full of protein can help you avoid snacking throughout the day. It’ll even help you to recover from your workouts fast.