Green monster smoothies have been a staple in my daily breakfast for over eight weeks. Each morning I making a tall glass of green goodness and thoroughly enjoy every last sip. They are filling, extremely good for you, and the fact that my skin is noticeably clearer is a nice little bonus.
The basics are always the same: 1/2 cup kefir, 1/2 cup almond milk, 1 Tbsp flax, 1 banana and 1.5 ounces of spinach. For the first four weeks I added 1/2 cup of another fruit (or the whole thing, if it’s small like a plum) and every combination was delicious.
Gradually, my type A smoothie personality has shifted to a type AB. I’m not quite willing to just throw whatever into my smoothie just yet like a full-fledged Type-B smoothie maker, but culinary creativity is starting to show. Here are a few more tried and true combinations. Just add whichever combination that sounds best (or happens to be in the fridge) to the basic recipe.
- Raspberry (1/2 cup frozen or fresh)
- Watermelon (1 cup fresh)
- Pear (1 small)
- Peach Ginger (1 small peach & 1 Tbsp freshly chopped ginger)
- Apple Ginger (1/2 medium apple & 1 Tbsp freshly chopped ginger)
- Mango Ginger (1/2 fresh mango & 1 Tbsp freshly chopped ginger)
- Pear Ginger (1 small pear & 1 Tbsp freshly chopped ginger)
- Pineapple Ginger (1/2 cup fresh pineapple & 1 Tbsp freshly chopped ginger)
Let me tell you, the ginger was (and still is) AMAZING!
This process was working well until 4 weeks ago when I started the P90X program. The meal plan associated with this intense workout regimen requires that up to 50% of my calories come from protein (depending on where you are in the program). Instead of following the program exactly as written (because I don’t know if I could even come CLOSE to reaching 140g of protein each day), I’m tweaking it to fit what I’m currently eating, my personal nutritional goals and my budget – starting with the green smoothies.
The basic recipe has 11.5 grams of protein. The typical protein shake has 20 grams or more, and the P90X diet calls for a scoop of protein powder (or the equivalent in a protein bar) at least twice each day.
Is it really necessary to add powdered food just to increase the level of protein?
I’m going to say no, only because there truly are better options available. I’m not saying that protein powder is bad – because I honestly haven’t done any research on them – but there’s just something artificial about adding a scoop of chocolate or vanilla-flavored stuff to my food. Maybe one day I’ll change my mind, but for now, I’m going to try the old fashioned way of getting protein, by simply eating foods that contain more protein.
How can we do this? What foods can I add (besides chicken) to increase the level of protein without sacrificing taste?
Change the Milk
Kefir offers 7g of protein in 1/2 cup. Almond milk offers .5g in 1/2 cup. The first change I can make is to exchange the almond milk for something else – another 1/2 cup kefir, 1/2 cup plain cow’s milk (4g) or 1/2 cup of soymilk (3g) would all be better options. Now that I’m making my own kefir, increasing the amount to 1 cup seems like a logical choice.
Update: I had no idea that Greek yogurt had 6 grams of protein in 1/2 cup! This would be a great combination with kefir too!
Change the Seed
One tablespoon of flax seed offers 1.5 grams of protein. The same amount of pumpkin seeds offers 3.5 grams and sunflower seeds also offer 1.5 grams. Pumpkin seeds aren’t exactly “tasty” in smoothies (trust me), but sunflower seeds are. Although they don’t offer a huge difference in protein, it’s nice to know if flavors need to be altered due to other changes in the recipe.
Change the Fruit
One cup of banana offers 2 grams of protein, but changing this to avocado would offer increase the protein to 3g while still offering a super creamy consistency. I’ve had both good and bad experiences with avocado in smoothies. If you’re a big fan, you’ll probably like it. Guacamole is a must for my fajitas, but not so much for my smoothies. Plus considering the cost, bananas will probably stay put for now.
Up the Vegetable
One cup of spinach has 1 gram of protein. The typical green smoothie calls for two cups of spinach, but this was a bit much for me. My personal preferred spinach is 1 1/2 cups, but if you can handle the extra thickness (and spinachy-ness) of that last 1/2 cup, go for it!
Add a Nut
My current recipe doesn’t call for nuts, but some offer as much protein as milk! One tablespoon of peanut butter has 4 grams and 15 almonds have 4.5 grams. If you have peanuts in the pantry, toss in two hefty tablespoons for almost 5 grams of protein. All of these are good options and would be complimentary to the nutty flavors of flax and sunflower seeds.
Add a Starch
Oatmeal? In smoothies? Believe it or not, it’s pretty tasty! The research on the nutritional benefits of oatmeal led me to add 1/4 to each smoothie. That addition alone added 2.5 grams of protein to the total, not to mention the amazing soluble fiber and adding some “beef” to the smoothie to hold me over to the next meal.
Now this oatmeal has been raw, and this super food can be problematic for some when digested raw, so there is always the option of cooking it first. In fact, using 1/4 cup of oatmeal prepared with milk would increase the protein to 3.5 grams.
This thought led me to consider quinoa too. Rinsed well and prepared with milk, quinoa would add 10 grams of protein for each 1/4 cup!
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So then what’s the magical recipe for a high protein smoothie without using protein powder?
Whatever you want it to be! Armed with nutritional facts, you can make your smoothie with as much protein as a shake made with powder, but you’ll be getting the added benefits of the vitamins and minerals of REAL FOOD!
Here’s my new and improved high-protein green smoothie recipe:
1 cup kefir
2 T ground flax seed
1 1/2 cups spinach
1 banana
1/4 quinoa (prepared with milk)
1 T peanut butter
1 tsp vanilla (optional)
Total Protein: 38 grams
Not only does this exceed the amount of protein in one scoop of protein powder, but it puts a significant dent into the total protein grams for the day. This makes the goal of 140 grams of protein per day much more achievable (albeit still high, lol).
How do you add protein to your meals?
This post is shared with the fabulous link parties listed here.
My kiddo often won’t eat meat so I’m always trying to add a little protein in here and there. Everything you mentioned is great. We’re also gluten free so baking with almond flour also adds a good punch of protein.
Great suggestion Steph! I have a super easy suggestion for chicken tenders – dip in butter, coat in breadcrumbs, then bake. Something about the butter makes every kid’s plate clean!
I make chicken cutlets out of almond flour as well. I dip the chicken breasts in eggs and then coat them in a mix of almond flour, a lot of powdered garlic and some salt. The crumbs from this are great by themselves and it tastes a lot better than it does just coated in almond flour. (It’s gluten free & parve)
Zoe,
A great tip for incorporating the remnants of ground almonds! I bet it adds a nice crunch and flavor to the chicken. Thanks for sharing! ~Tiffany
I had a green smmothie for breakfast. These r great ideas!!!
This is going to apply to so much more than my shakes….great info! Thanks!
I don’t like the idea or taste of protein powder either. I’d much rather use something natural instead. Thanks for all the info in one place!
You’re welcome Lyndsey!
LOVE this! Thanks. Want to try it for our Insanity work out.
Made it this morning using your recommendations, even though I was a little skeptical of peanut nutter in green smoothie. It was awesome! Didn’t taste the green at all – just tasted like a peanut butter banana smoothie! Thanks.
You’re welcome Steph – I’m so glad you enjoyed the smoothie! Peanut butter is one of my favorite additions. Sunflower seeds (or the butter) work well too if there are any allergies.
We love smoothies and I learned so much! Thanks for sharing at Church Supper. Have a blessed week & come back soon.
[...] Green Monster Protein Smoothie [...]
This is SUCH great info! I invite you to join me today (and every Tuesday) for the Tone Up Tuesday link up! All things fitness, healthy living, and wellness like recipes, workouts, fitness motivations, struggles and accomplishments. Live right now!
Will do Allison – thanks for the invite!
What an amazing recipe! I actually just bought protein powder
however I’m going to try this too. Thanks so much for sharing at Mix it up Monday!
These recipes sounds delicious, I do have one question what is kefir? I am stopping by from show me what you got link party
Kefir is essentially fermented milk. Imagine a cross between yogurt and milk, and that’s kefir, except kefir has even more probiotics that yogurt. Thanks for stopping by!
I’m pinning this! My favorite smoothie is an oatmeal smoothie. Thanks for the info on how to alter the recipe to give it more protein!
Your oatmeal smoothie sounds so good! It’s first in line when I run out of spinach!
Oh!!! Great tips!! And I will try them! YUM!
Thanks for sharing this at The DIY Dreamer.. From Dream To Reality!
Thank you for this excellent post. As with all highly processed foods, I avoid protein powder so I found your suggestions very helpful.
You’re welcome Beth!
Great ideas for boosting the protein! Protein powder kinda scares me… it’s nice to learn about better options.
Thanks for sharing with my Super Link Party!
Considering I don’t know what really comprises the powder, it scares me too!
I appreciate these ideas, nothing gets me going better in the morning than a healthy smoothie, thanks!
Great ideas! Thanks for sharing at the Pomp Party! Pinning!
I may be starting a high-protein diet soon. What is kefir? Thanks for sharing this week at One Creative Weekend! Have a great weekend!
Kefir is a probiotic drink that’s essentially fermented milk. If you can imagine thin yogurt, or thick milk, that’s kinda the consistency. Kefir has more probiotics than yogurt and can be made with non-cow’s milk. I plan on writing more on this next week so be on the lookout!
I love smoothies as well. And once you start drinking them, it becomes an addiction.
Thanks for sharing with Hearth and Soul!
I second the addiction comment. One day without a smoothie and I feel deprived!
Thank you thank you! I can’t get past the artificial taste of protein powders, so this is a great resource. Thanks for encouraging me to re-visit the idea of protein shakes.
You are most welcome Amy! I thoroughly enjoy the protein shakes – I’ve even noticed my craving for sugar has decreased, which is a HUGE feat because I could survive on chocolate cake alone!
Sounds delicious!!! I want some!
Thank you for sharing with us at Healthy 2Day Wednesdays! 
Hope to see you again next week 
Bless you, Anne!
Great ideas! I am trying to make smoothies more often for my kiddos and these are great ideas to get a little more protein in them! Thanks so much for coming out to the party at Clean and Scentsible. I’ll be featuring this tomorrow. Have a great weekend!
Jenn
My kids love smoothies too! Thanks for the feature Jenn!
So many options here. Definitely one to pin.
Thanks for linking up to BeColorful.
pr
Thank you for your submission on Nourishing Treasures’ Make Your Own! Monday link-up.
Check back tomorrow when the new link-up is running to see if you were one of the top 3 featured posts!
[...] Green Monster Protein Smoothie [...]
Great idea! I have made protein shakes before, but never thought to make my own using foods. Thank you for providing all the nutritional information! I have heard of the green smoothie “diet” I will have to check out your post on that too.
Thanks for linking up to Friday Fascinations! Don’t forget to link up to this week’s party!
I love your suggestions! I have to say, though, that I LOVE avocado in smoothies. I’ve never made a “green” (as in green with greens, because clearly the avocado will make a smoothie green, lol) smoothie with them, but I love the smooth and creamy texture they give, and the flavor blends well with anything. My favorite is a chocolate one:) And I have always been leery of those protein powders, too.
[...] Making Protein Shakes & Smoothies Without the Protein Powder from Don’t Waste the Crumbs [...]
Have you tried peanut flour yet? The ingredient list reads: peanuts. Thats it. Super high in protein, yummy and cheaper than any protein powder.
And save yourself a LOT of $$ and use frozen spinach- i swear you get 3xs as much for half the price and helps keep smoothie cold.
Greek yogurt+peanut flour+ chia seeds+frozen spinach+ frozen fruit+ soymilk makea and awesome smoothie for just around 250 cal!
I haven’t tried peanut flour. Can you make your own, or it is available at health food stores?
[...] Green Monster Protein Smoothie [...]
[...] green smoothies can be made with peanut butter – and can taste [...]
If you want the flavor and the protein of peanut butter but not all the fat, try PB2. It’s a peanut butter powder. I get it at Whole Foods. My favorite smoothie to use it in is:
2tbl PB2, 1/4 cup oatmeal, 1/4 cup greek yogurt, 1/2 cup almond milk, 1 frozen banana. Sometimes I’ll add a little cocoa powder. This keeps me full til lunch everyday.
Thanks for the suggestion Andrea. I tried PB2 when a good friend was visiting and thought it was “ok.” I think I’m partial to eating PB the old fashioned way with just my jar and a spoon!
What type of mixer are you using to make your smoothies? My Kitchenaid mixer doesn’t work well enough to make smoothies like this. I would love a Vitamix but it is a lot of money for a mixer
Hi Cin,
Maybe chopping up the spinach would help your blender better puree? A high-end blender is definitely expensive, but one of the better investments you could make in the kitchen. They also come with very good warranties. The Blendtec is 8 years!
I have a Blendtec. Similar to a Vitamix, but better.
Great recommendations! I do just add a scoop of plain, unflavoured whey protein powder to my smoothies when I want more protein, but you’ve got some great ideas here. We eat a lot of smoothies (my two toddler boys love them). It was so funny that you said you didn’t like pumpkin seeds in your smoothie – when I discovered them I was thrilled because I LOVE the taste, way better than flax! I think chia seeds have some protein too and since they have more omega 3′s and are more stable than flax seeds that’s generally what I grab.
Chia seeds are a great recommendation. I’d use those more often if it weren’t for the cost – $13.99/lb !! Love pumpkin seeds in other things, but just not my smoothie, lol!
Check out Costco! I buy chia seeds at Costco in the D.C. area. A 2 lb bag is $9.89.
I am loving all these suggestions as I am transitioning out of powder in my morning smoothy!
Rachel! I JUST saw them there last week! I was so excited, lol. My grocery budget is too lean for the rest of this month, but it’s definitely under consideration for next! ~Tiffany
I KNEW someone had to have come up with a “real food” version of the protein shake! Kudos to you, I can’t wait to try it. I’m linking to this post in my post today on Real Food alternatives to artificially sweetened foods! Come check it out!
Thanks so much Sara! All those powders scare me. I’d much rather throw in a huge mixture of actual food and have a “higher” protein count than toss in who-knows-what ground up for “highest.” Thanks for sharing! ~Tiffany
Soak your oatmeal overnight – add a TBSP or two of lemon juice, vinegar, or kombucha – greatly increases digestibility. Sometimes I cook it the next day – sometimes I don’t cook it. Doesn’t matter because the acid soaking has made it digestible. I like the lemon – adds a nice little tang.
loved your idea of smoothy without a protien powder. i also dont like adding artificial ingredients in my food. will definetly give it a try
Other high quality proteins to add: hemp seed (5g per 2T, grind it up like flax first) and chia seed (3g per 1 T). There are SO many benefits to each one I just couldn’t even begin to get into it here.
The only downside is they are a little on the expensive side, but you don’t need a lot get get a lot from them, so that’s good.
Great additions Natalie! They are expensive ($13.99/lb for chia seeds here!), but using only 1 T at a time makes it last while still getting the high protein! Thanks for sharing! ~Tiffany
[...] Making Protein Shakes and Smoothies without Protein Powder 19,298 view(s) [...]
Somme great Ideas, I get tired of using protein powders all the time. Cant wait to give some of these a try.
I think you’ll enjoy the variations Mike! ~tiffany