How to Add Protein to Your Smoothie without Expensive Protein Powders
Looking for a quality protein supplement to add to your smoothies? It’s easy to get lost in the hundreds of protein supplements out there. Some challenges with protein powders are that they can often be overpriced and packed with sugar and fillers to help enhance flavor. The truth is, you can still obtain adequate protein from real foods. The next time you want to make a smoothie, try some of these high quality protein sources that can easily be found in your kitchen.
- Greek Yogurt. A no sugar added, plain Greek yogurt added to your smoothie is an excellent way to add about 11 grams of protein to your smoothie. The tart flavor of Greek yogurt tastes great with fruit—try it with strawberries, bananas and a handful of spinach.
- Skyr. Skyr is similar to Greek yogurt, but with a more rich and creamy flavor that is not as tart. It also typically has less sugar. Depending on your tastebuds, this type of yogurt may be preferable to Greek yogurt, and it packs a whopping 16 grams of protein in a 5 oz serving.
- Milk. Cow’s milk and soy milk both contain 8 grams of protein per cup. Using milk as the liquid in your smoothie rather than water or juice will help kick up your protein.
- Cottage Cheese. Cottage cheese has a reputation as a dieter’s food from the 90’s, but there’s a reason it became so popular for people trying to get in shape! Cottage cheese is high in protein and low in calories. A 5 oz serving of 1% cottage cheese contains about 19 grams of protein and 110 calories.
- Tofu. If you’re eating vegan or avoiding dairy, tofu is a surprisingly great addition to a smoothie. Since it is virtually flavorless, it will boost your protein intake without changing the flavor. A half cup of tofu contains about 10 grams of protein—creamy silken tofu is best. Combine it with some spinach and frozen fruit and you’re set!
- Peanut Butter. Who doesn’t love peanut butter? Add some to your smoothie for an extra 8 grams of protein—blend it with a frozen banana and iced coffee and you’ll be feeling satisfied and energized for hours.
- Chia seeds or ground flaxseed. Chia and flax seeds are not as high in protein, but 2 tablespoons will still add about 4 grams of protein to your smoothie. Add some chia or ground flaxseed with any of the ingredients listed above for some extra protein, fiber and omega 3 fatty acids.
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Written by: https://yummybodynutrition.com