These filling drinks pack up to 35 grams of the macronutrient in one serving!
Believe it or not, you can slurp your way to stronger muscles. While many smoothie recipes are devoid of nutrients and sneak in high amounts of sugar, high-protein smoothies can be a healthy eater’s dream if you blend wisely.
“When sipped at the right times, in the right amount and blended with the right things, smoothies can build and repair lean muscle tissue, help you feel full and satisfied and may help decrease levels of ghrelin, a hunger-related hormone,” says Jenna A. Werner, RD, creator of Happy Slim Healthy.
An ample amount of protein is a must for the biggest benefits, she suggests. “A lot of time smoothies with just fruit and juice or milk can fill us up right away, but they increase blood sugar very quickly—and bring it down even quicker. Add protein to a smoothie for a more balanced food choice. The protein will slow down digestion, keeping you fuller longer, and help prevent sugar spikes and crashes,” Werner explains. If you’re making your smoothie a meal, aim for at least 25 grams of protein. For a snack, 10 or more grams will do, Werner says. Consider adding one of these protein powders to your smoothie for an extra boost of the hunger-curbing macronutrient. So dig out your blender and give these high-protein smoothie recipes a spin.
One sip of this delicious smoothie will transport you to an island vacation. Creamy avocado provides a boost of healthy fats while coconut water helps restore electrolytes after a tough workout. Ginger works to keep tummy woes at bay, and pineapple supplies ample amounts of vitamin C.
Protein: 27.3 grams
Get the recipe from Prevention »
With coconut water for hydration, blueberries for ample antioxidants and Greek yogurt for protein, this is an ideal post-workout snack. “Unsweetened Greek yogurt or plain cottage cheese are both awesome additions to smoothie recipes,” Werner says. “Both can add around 15 to 20 grams of protein with simple, natural ingredients.”
Protein: 17 grams
Get the recipe from Sweet Peas and Saffron »
One ounce of chia seeds, approximately how much is in each serving of this energizing smoothie, offers 5 grams of protein. Yogurt, milk and oats round out the protein-rich line-up of this unique and high-fiber morning meal.
Besides yogurt, “vegetarians can consider blending silken organic tofu into shakes and smoothies, too. You won’t even taste it and it will thicken things nicely,” Werner says.
Protein: 12 grams
Get the recipe from Cotter Crunch »
A Virtual Vegan
Fruit smoothies aren’t always protein powerhouses, but this tropical treat is thanks to milk and oats. For an even stronger dose, Werner recommends a scoop of vanilla or strawberry protein powder. “Choose plant-based or all-natural according to your diet. Whichever you choose, powders can add a great amount of protein to your smoothies,” she says.
Protein: 11 grams
Get the recipe from Well Plated »
The perfect treat for the season, this smoothie has 35 grams of protein (in other words, about as much protein as six medium eggs)! You won’t even taste the beans in this cookie-inspired meal replacement once they’re blended with cinnamon, molasses, and ginger. Greek yogurt, flaxseed meal, soy milk and protein powder round out the muscle-building menu.
Protein: 35 grams
Get the recipe from The Healthy Foodie »