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Dec 05, 2023

8 Protein

Most people don’t get enough protein at breakfast, and miss out on benefits like

Most people don't get enough protein at breakfast, and miss out on benefits like weight loss and blood sugar control. Start your day off right with a breakfast smoothie that fills and fuels you.

Smoothies are the perfect on-the-go breakfast: They’re fast and easy to make, and a convenient way to fuel up for the day or recover after a workout. They’re also a great way to get more protein into your morning.

Research has shown many benefits to enjoying breakfast, particularly when protein is involved. The American Society for Nutrition states that consuming a high-protein breakfast assists with better blood sugar control, reduced nighttime cravings, and increases in muscle mass. Consuming a breakfast that contains at least 18 grams (g) of protein was found to be an effective weight loss strategy, as it reduced participants' intake of calories later on in the day, according to a meta-analysis published in August 2021 in the journal Nutrients. And people who drank a high-protein beverage at breakfast time gained more muscle and strength compared with those who consumed it at lunch or dinner, according to results of another study published in December 2021 in the Frontiers in Nutrition.

Despite these benefits, most Americans are not including enough protein in their morning meal, according to the American Society for Nutrition. Smoothies can be a tasty solution.

So how much protein should you be aiming for in your morning smoothie? The optimal amount you need in a day varies depending on factors including age, sex, body size, and activity level, according to the Academy of Nutrition and Dietetics. Estimates vary, but generally range from 0.8 g, per the Institute of Medicine, to 1.2 g, per other research, of protein per kilogram (kg) of body weight per day. That means a person who weighs 130 pounds needs to consume between 47 and 71 g of protein, total, each day. This amount should ideally be spread out over the day, because your body can only handle so much protein at once.

If your goal is weight loss, you’ll want to get between 14 and 30 g of protein at breakfast. A study published in the Journal of Advances of Nutrition found that at least 30 g of protein at breakfast provided the most satiety and appetite control among participants. And people who had a morning snack that contained 14 g of protein ate fewer calories later in the day, according to a separate small study published in Nutrition Journal.

More protein at breakfast also supports other aspects of health, including stronger bones and a decreased risk for developing type 2 diabetes and cardiovascular disease, per the University of Arkansas. Today's Dietitian reported that eating high-protein snacks improves blood sugar levels, lowers blood pressure, and can improve athletic performance in active people.

A scoop of protein powder is far from the only way to add this valuable nutrient to your smoothies. Although protein powders are convenient, they do come with some risks. Protein powders are considered a dietary supplement therefore they are not regulated by the U.S. Food and Drug Administration (FDA), according to Colorado State University. This means no one is checking to see if the actual ingredients or amounts listed on the label are truly in the scoop of protein. Protein powders tend to be processed, and may contain added sugars, calories, and harmful contaminants like heavy metals and pesticides, reports Harvard Health Publishing. To avoid these toxins choose a protein powder that is third-party tested.

Many whole foods are great sources of high-quality protein. These include:

Once you stock up on your favorite quality protein sources, you can combine them to make all kinds of delicious and filling breakfast smoothies. Here are eight delicious examples.

This smoothie is thick, creamy, and high in protein thanks to one ingredient you won't even taste: tofu! Silken tofu has a smooth texture that blends easily and adds more than 10 g of plant-based protein to each glass, per the USDA. Strawberries are low in calories and rich in antioxidants, and 1 cup of slices packs 100 percent of your daily needs of vitamin C, per the USDA. This smoothie is vegan-friendly, dairy-free and tastes like a luxurious strawberry milkshake.

Add all ingredients to a blender and mix on high until completely smooth.

Divide between 2 glasses, and top with sliced strawberries, if using.

Serving size2 ½ cups

Kefir has a tart taste, but thinner consistency than yogurt, which makes it a perfect smoothie ingredient to use in place of milk or juice. Kefir also packs more than 9 g of protein per cup and has the same kind of gut-friendly probiotics as Greek yogurt. Hemp seeds have the highest amount of protein of any seed according to the Cleveland Clinic and are rich in anti-inflammatory omega-3s. This no-sugar-added smoothie is sweetened by pineapple chunks for a pina colada–like taste.

Add all ingredients to a blender and mix on high until completely smooth.

Divide between 2 glasses.

Serving size2½ cups

Research has found that consuming caffeine with carbohydrates after a hard workout can help speed up muscle recovery. In this recipe matcha adds the caffeine and polyphenols, while mango adds the carbs per the USDA, and naturally sweet taste. Baby spinach is one of the best veggies to add to smoothies because it blends easily, packs nutrients (including protein), per the USDA, and can't be tasted. Hemp milk is dairy-free milk that adds a slightly nutty and creamy taste to smoothies, plus a source of omega-3s and protein, according to The Healthy.

Add all ingredients to a blender and mix on high until completely smooth.

Divide between 2 glasses.

Serving size2 ½ cups

Get the classic Italian dessert flavor without all the calories, added sugar, or saturated fat. This coffee-flavored smoothie packs 27 g of protein, plus over 7 g of fiber. For a bigger buzz, use frozen coffee ice cubes.

Place all ingredients into a blender and blend on high until completely smooth, about 1 to 2 minutes.

Divide among 2 glasses, and top with whipped cream and cocoa powder, if using.

Serving size2 cups

Carrot cake works so well because, like this smoothie, it pairs warm spices with creamy dairy, and adds nuts for crunch and dried fruit for sweetness. Take out the extra sugar and carbs and you’re left with a drink that delivers vitamins A and C along with plenty of antioxidants and even some omega-3s. To make raisins softer for blending, soak them in hot water for 15 minutes.

Add all ingredients to a blender and mix on high until completely smooth, about 2 to 3 minutes.

Divide between 2 glasses, and sprinkle with chia seeds, turmeric, and ginger, if using.

Serving size2 cups

Unlike most smoothies, this one is as filling as a meal. It has 22 grams (g) of protein and almost 10 g of fiber, and you’d never guess it's vegan! The secret is hemp hearts, the seeds of the hemp plant (technically considered a nut), which, the Cleveland Clinic notes, have the most protein of any seeds, plus vitamin E, potassium, and omega-3 fatty acids. When blended, the seeds are a flavorful source of protein, per the U.S. Department of Agriculture (USDA).

Combine all ingredients in a blender and blend on high until completely smooth, about 1 minute.

Coconut adds a little tropical sweetness to this cocoa, vanilla, and almond concoction, like a candy bar in liquid form. It's a lot healthier, too, given that a serving packs 21 g of protein, and 7.7 g of fiber, including beta glucan, a type of soluble fiber in oats that research has linked with lower cholesterol.

Add all ingredients to a blender and mix on high until completely smooth, about 1 to 2 minutes.

Divide between 2 glasses, and top with sliced almonds, if using.

Serving size1 ½ cups

Although fresh cherries are only in season during summer months, frozen, canned, or jarred work, too. Cherries have antioxidant and anti-inflammatory properties, according to Nutrients, and are a natural source of melatonin, a compound that aids sleep. (Tart cherries are highest in melatonin but sweet cherries have it as well.) Riced cauliflower may seem like an odd addition, but its taste is easily masked and it gives this smoothie a creamy body and bonus vitamin C, while adding a serving of vegetables to the mix.

Add all ingredients to a blender and mix on high until completely smooth, about 1 to 2 minutes.

Divide between 2 glasses, and top with grated dark chocolate, if using.

Serving size1 ½ cups

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