Protein-Packed Smoothies Without Protein Powder

The need for convenience has led athletes to rely on processed supplements over real foods. The biggest default ingredient that many tend to use is protein powder. It's a daily struggle, even for a registered dietitian like myself, when I make my breakfast smoothie. However it's possible to make a protein-packed smoothie using only real, wholesome ingredients. Try the following recipes for breakfast or post-workout smoothies. You might be able to stop buying protein powder.

Cheesecake Smoothie 

Adding cottage cheese to a smoothie not only provides protein but gives it a rich flavor.

• 1/2 cup fat-free cottage cheese
• 1 banana
• 1/2 cup milk or unsweetened almond milk
• 1 tsp. vanilla extract
• Dash of cinnamon

Nutritional Information: 260 calories, 43g of carbohydrates, 21g of protein

Strawberry Banana Smoothie with Silken Tofu

• 1/2 pkg silken tofu
• 1/2 medium ripe banana
• 1/2 cup orange juice
• 3/4 cup fresh or frozen strawberries or fruit of choice
• 1 cup ice

Nutritional Information: 221 calories, 36g of carbohydrates and 17g of protein

Chocolate Banana Smoothie with Nut Butter

Adding peanut or almond butter to a smoothie provides protein and healthy fats that will leave you feeling full and focused all day.

• 1 cup chocolate milk
• 1 banana
• 1 tbsp. cocoa powder
• 2 tbsp. nut butter

Nutritional Information: 340 calories, 38g of carbohydrates and 15g of protein

Egg White Smoothie

Egg whites add great protein to a smoothie and pair perfectly with frozen fruit for a cool, frothy treat. Where it is unsafe to eat raw eggs, using pre-packaged cartons of egg whites makes it easy to add protein.

• 2 cups cut up fresh, ripe mango
• 1 medium to large ripe peach, pitted and cut up
• 2/3 cup All Whites egg whites, 100% liquid egg whites
• Dash of fresh grated nutmeg

Nutritional Information: 240 calories, 42g of carbohydrate and 18g of protein

Blueberry Vanilla Smoothie with Greek Yogurt

Another way to add a nice texture to your smoothie, Greek yogurt comes in a variety of flavors to suit your mood.

• 1 cup plain fat-free Greek yogurt
• 1 cup frozen blueberries
• 2 tbsp. ground flax seed
• 1 tsp. vanilla extract
• 1/2 cup water

Nutritional Information: 270 calories, 37g of carbohydrates and 20g of protein