Protein smoothie without protein powder is easier than most people think. Milk, Greek yoghurt, cottage cheese, silken tofu and peanut butter all carry real protein, and a smoothie built from them reaches 20 to 30 grams without a scoop of anything. At our Samford gym we suggest these to clients who do not want to buy a tub of powder or simply prefer food.
Where the protein comes from
| Ingredient | Amount | Rough protein |
|---|---|---|
| Milk or soy milk | 300 ml | 10 g |
| Greek yoghurt | 170 g tub | 15 to 17 g |
| Cottage cheese | Half a cup | 12 to 14 g |
| Silken tofu | 150 g | 7 to 9 g |
| Peanut butter | 1 tablespoon | 4 g |
| Rolled oats | Quarter cup | 3 g |
| Hemp seeds | 2 tablespoons | 6 g |
Two of the dairy options together, such as milk and Greek yoghurt, get you past 25 grams.
Five protein smoothie without protein powder recipes
- Berry yoghurt. 300 ml milk, a tub of Greek yoghurt, a cup of frozen berries. About 27 g protein.
- Banana and peanut butter. 300 ml milk, half a cup of cottage cheese, a frozen banana, a tablespoon of peanut butter, cinnamon. About 27 g.
- Mango lassi style. Greek yoghurt, 200 ml milk, frozen mango, a pinch of cardamom. About 24 g.
- Chocolate oat. 300 ml milk, Greek yoghurt, a spoon of cocoa, a quarter cup of oats, a date. About 30 g.
- Plant based. 300 ml soy milk, 150 g silken tofu, frozen berries, two tablespoons of hemp seeds. About 25 g.
When to have one
After training, a smoothie covers protein, carbohydrate and fluid in one glass. Within a couple of hours of the session is fine for most people. It also works as breakfast on mornings you do not feel like eating, or as an afternoon snack before an evening session if you keep it smaller.
Older adults
A smoothie is one of the easiest ways for older clients to get 25 grams or more of protein at breakfast, because it is quick to drink and does not feel like a big meal. It pairs well with regular strength work such as our senior strength workout.
Tips
- Use frozen fruit instead of ice for a thicker smoothie.
- Blend the cottage cheese first until smooth, then add the rest.
- Make it the night before and keep it sealed in the fridge.
- Add a handful of spinach. You will not taste it.
Before training
Before a session, keep it smaller and simpler: milk, banana and a little honey. Our pre workout snack guide has more options for that side of training.
Adding a powder anyway
A smoothie is also where many people stir in powders they already use daily, such as a fibre blend, because the fruit covers the taste. If you want to see what is in one fibre blend, serve by serve, here is a plain guide to a gut health powder.
Common questions
Is a smoothie without protein powder enough after training?
Yes, if it has 20 grams of protein or more. The recipes above all do.
Is Greek yoghurt higher in protein than regular yoghurt?
Usually, yes. Check the label for grams of protein per 100 grams.
Can I make it dairy free?
Use soy milk and silken tofu, which carry more protein than most other plant milks.
Will cottage cheese taste strong?
Not once it is blended with fruit. Most people cannot pick it.
When to get it checked
If you never feel recovered between sessions, even with good food, see an exercise physiologist. The fix is often in the training plan rather than the blender.