These are my tips and tricks to turn any smoothie into a high-protein meal. This is how to turn your smoothie into something that keeps you full and satisfied!

Cottage cheese smoothie
Save This Recipe Form

Want to save this recipe?

Share your email below & we'll send it to you! Plus, you'll get new recipes from us every week!

I love making smoothies. But for a while, I’d blend up a tasty smoothie, drink it in a few minutes, and find myself hungry an hour later. If your smoothie is just fruit, it’s not going to stick with you. Thankfully, I’ve found some handy tricks for adding protein. And the good news is, you can take almost any smoothie you already love and turn it into something that actually keeps you full, just by being smart about what you add!

Start with a High Protein Base

If you’re making your smoothie with juice, water, or almond milk as the base. You’re missing a chance to add more protein right from the start!

My two favorite high-protein bases are soy milk or dairy milk.

Soy milk has about 7 grams of protein per cup, and it blends up creamy. It’s my go-to when I want a dairy-free base that actually does something. Regular milk has about 8 grams per cup if that’s what you keep on hand. I also like using ultra-filtered milk because it has less sugar and even more protein. Look for brands like Fairlife.

Greek Yogurt

One cup of plain Greek yogurt adds around 15 to 20 grams of protein per cup, and it makes smoothies thick and creamy. If you’re dairy-free, don’t rule out yogurt completely. Look for a soy-based, dairy-free yogurt specifically, because it still provides real protein (usually around 6-10 grams per serving), whereas a lot of coconut or almond yogurts offer close to none. I’ve been getting Tezza’s dairy-free Greek yogurt, which is a great high-protein option.

Silken Tofu

Ok, hear me out… tofu might sound like a strange thing to add but silken tofu is soft, mild, and disappears completely into a smoothie. You won’t taste it, but it makes everything creamy and adds a solid dose of plant protein. If you’ve never tried it, my Tofu Smoothie is a great place to start and see how it works! I don’t recommend using firm tofu, as that won’t blend as well.

Cottage Cheese

I know, I know, I put cottage cheese in everything. But blended cottage cheese is having a moment for a reason! It’s one of the highest-protein things you can add, around 14 grams per half cup, and once it’s blended you’d never know it was in there. My Strawberry Cheesecake Smoothie leans on it and tastes like actual dessert. I also think that the saltiness of the cottage cheese can actually bring out the sweetness of the fruit in the smoothies.

Nut Butter

Peanut butter or almond butter are also great things to mix into a smoothie. In addition to protein, they also add some healthy fats which can make the smoothie more satisfying.

Looking for more protein? Peanut butter powder is also a good pick. Two tablespoons of the powder gives you about 8 grams of protein for a fraction of the fat and calories of regular peanut butter, so you can be generous with it without turning your smoothie into a meal-and-a-half. Lately I’ve been doing 1/4 cup of peanut butter powder in my smoothies and it’s so good!

I use regular peanut butter when I want that indulgent taste, and the powder when I want to stack up protein. Both live in my kitchen. My Peanut Butter Protein Smoothie shows how far you can get without any protein powder at all.

Don’t forget the toppings

If you’re making a smoothie bowl, your toppings can also add a little bit of protein:

  • Hemp seeds. Three tablespoons pack about 10 grams of protein, and they have a mild nutty taste that goes with everything.
  • Chopped nuts. Almonds, cashews, or peanuts add a few grams plus crunch.
  • Chia seeds. These add a little protein and a big hit of fiber, so they’re pulling double duty. I like to keep a jar of soaked chia seeds in the fridge so I can scoop a little into my smoothies or dollop on top.

Protein Powder

Protein powder feels like cheating here but there are definitely times I use it. I’d rather build the protein from real food first, but it absolutely works, and if you’ve found one you love, there’s no reason not to use it.

I really love the taste and texture of Clean Simple Eats vanilla whey protein powder. It’s hands down the best one I’ve tried. That said, whey can sometimes give me some tummy troubles so if I want plant-based protein, Truvani’s protein powder is my overall pick. (I do think it’s a liiiiittle bit grainy. Just being honest.)

Banana Berry Smoothie

Adding Extra Protein

You don’t have to do all of these at once. Stacking just two or three really makes a difference. Lately I’ve been blending soy milk with cottage cheese, a banana, and a big scoop of peanut butter powder. It keeps me full until lunch!

Try it on whatever you’re already blending. If you want a few of mine to practice on, start with my Peanut Butter Protein Smoothie Bowl, the Tofu Smoothie, or the Chocolate Almond Smoothie. And if you want more no-fruit ideas, my guide to smoothies without fruit is full of them.