6 High-Protein Smoothies That Don’t Taste Like Chalk

By Christine Byrne |

Mix up a delicious, filling blend in minutes—no protein powder required!

protein-rich smoothie

There are many reasons to love smoothies. They’re easy, convenient, and undeniably like a milkshake in terms of texture and sometimes flavor.

They’re also an incredibly easy way to pack more fiber-rich fruits and vegetables, as well as healthy fats, into your diet. After all, it’s nearly impossible to detect a handful of spinach or half of an avocado once blended in.

Protein, on the other hand, isn’t always as discreet, with some powders turning your berry bliss recipe into a chalky concoction that’s tough to choke down.

With so many protein powders available, from whey to brown rice to pea protein, you can likely find one that suits your flavor preferences. But there are other easy, delicious, and more affordable ways to add protein to your smoothies—and help you hit your daily protein goals without even trying.

The six creative blends below use ingredients like Greek yogurt, chia seeds, white beans, and more to deliver enough protein to keep you feeling full and satisfied for hours.

High-Protein Smoothie #1: Blueberries and Cream Smoothie

Blueberries and Cream Smoothie

Low-fat Greek yogurt is an all-star protein source, with about 12 grams per ½-cup serving.

“I frequently use Greek yogurt in my smoothies,” says Miho Hatanaka, R.D.N., a dietitian in Portland, Oregon. “For the easiest smoothie ever, blend ½ cup low-fat Greek yogurt and ½ cup 2% milk with a cup of frozen blueberries.” The milk adds another 5 grams of protein.

It’s so simple you hardly need a full recipe, but here it is for good measure.

You’ll need:

  • 1 cup frozen blueberries
  • ½ cup plain low-fat Greek yogurt
  • ½ cup 2% milk, plus more as needed

What to do: In a blender, puree ingredients until smooth. Add more milk as needed to help the blades turn.

High-Protein Smoothie #2: Cherry-Strawberry Smoothie

Cherry-Strawberry Smoothie

Tofu might seem like a strange smoothie add-in, but silken tofu will add a smooth texture and has almost no flavor. Plus, a ¾-cup serving delivers 7.5 grams of plant protein.

If you’re not totally convinced you won’t taste it, this recipe is a great one to try—the cherries have a strong flavor that will overpower any lingering tofu taste.

You’ll need:

  • 1 cup frozen cherries
  • ½ cup frozen strawberries
  • ½ cup water, plus more as needed
  • ¾ cup silken tofu
  • ¼ avocado
  • ¼ teaspoon vanilla extract

What to do: In a blender, puree ingredients until smooth. Add more water as needed to help the blades turn.

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High-Protein Smoothie #3: Peach Cheesecake Smoothie

Peach Cheesecake Smoothie

Low-fat cottage cheese delivers an impressive 18.5 grams of protein per ⅔-cup serving. And blending it into a smoothie is a great way to eliminate the potentially off-putting texture, Hatanaka says.

“It also adds a cheesecake-y flavor to smoothies, especially when mixed with stone fruit or berries,” she says.

You’ll need:

  • 1 cup frozen peach slices
  • ⅔ cup low-fat cottage cheese
  • ½ frozen banana, broken into chunks
  • ½ cup water, plus more as needed
  • ¼ teaspoon cinnamon
  • ¼ teaspoon vanilla extract

What to do: In a blender, puree ingredients until smooth. Add more water as needed to help the blades turn.

High-Protein Smoothie #4: Banana-Peanut Butter Smoothie

Banana-Peanut Butter Smoothie

This uncomplicated blend is guaranteed to please—it tastes like dessert. Even better, you can feel good about treating yourself to this creamy drink. A cup of 2% milk provides 10 grams of protein, and a tablespoon of peanut butter adds 4 grams.

You’ll need:

  • 1 frozen banana, broken into chunks
  • 1 cup 2% milk
  • 1 tablespoon peanut butter
  • ¼ teaspoon cinnamon
  • ¼ teaspoon vanilla extract

What to do: In a blender, puree ingredients until smooth.

High-Protein Smoothie #5: Green Mango Smoothie with White Beans

Green Mango Smoothie with White Beans

Beans in a smoothie may not sound so delicious at first, but Kendra Tolbert, R.D.N., highly recommends trying it.

“Canned white beans are pretty mild, and when blended, they’re nice and creamy,” she says.

A ½-cup serving of white beans—which contains 9.5 grams of protein—is the perfect amount for a rich smoothie that doesn’t taste like bean dip. This blend also has a tablespoon of almond butter for an extra 3.5 grams of protein.

You’ll need:

  • 1 cup frozen mango chunks
  • 1 cup kale leaves
  • ½ cup canned white beans, rinsed and drained
  • ½ cup water, plus more as needed
  • 1 tablespoon almond butter

What to do: In a blender, puree ingredients until smooth. Add more water as needed to help the blades turn.

High-Protein Smoothie #6: Orange, Pistachio, and Chia Smoothie

Orange, Pistachio, and Chia Smoothie

Just 2 tablespoons (about 1 ounce) of chia seeds packs 5 grams of protein, 10 grams of fiber, and 7.5 grams of healthy unsaturated fat. That’s a trio that will help slow digestion and keep you satisfied for hours, Hatanka says.

To boost the protein even more, this smoothie also has 2% milk, which adds 7 grams in ¾ cup. And pistachios tack on 3 grams of protein in 2 tablespoons.

Chia seeds are a great thickening ingredient in smoothies, Hatanka says. She recommends pureeing the seeds in the blender with the other ingredients, and then adding a pinch more on top as a garnish for a little crunch.

You’ll need:

  • 1 large orange, peeled
  • ½ frozen banana, broken into chunks
  • ¾ cup 2% milk
  • 2 tablespoons chia seeds
  • 2 tablespoons shelled pistachios

What to do: In a blender, puree ingredients until smooth. Serve in a glass, or in a bowl with extra nuts and seeds as toppings.

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