Best Vegetarian Sources of Protein for Your Smoothie

We can make smoothies with a variety of fruits and berries, and add healthy vitamins to it. In vegetarian smoothies, we need to increase the amount of protein. But what products contain it?

1. Skimmed milk

This product is high in nutrients, including high-quality protein and all essential amino acids. There are 8 grams of protein in 1 cup of skim milk, which contains more than 40 percent fewer calories than whole milk. If you are a vegetarian, you can drink this milk because it contains as much protein as whole milk.

2. Greek yogurt

Greek yogurt is another great protein boost. Usually, Greek yogurt is filtered to eliminate whey, making it healthier. Since it is more concentrated, it contains more protein than ordinary yogurt (150 grams - 10 grams).

3. Nuts

Small and very healthy nuts contain not only protein but heart-healthy unsaturated fats and fiber. Nuts help you feel full for a long time. A handful of nuts can help with weight loss. And, of course, it adds piquancy to your smoothie.

4. Oatmeal

Oatmeal added to your smoothie is a great vegetarian source of protein! In addition to slow-digesting carbohydrates, the significant amount of protein in oats provides long-term satiety. In addition, the fat in oatmeal is especially beneficial for the body as it is rich in unsaturated fatty acids. Oatmeal fiber also aids in digestion and satiety.

5. Tofu

Tofu is also called bean curd. It is not only an important source of protein, but it also contains a huge amount of iron, calcium, magnesium, copper, zinc, and vitamin B1. There are 9 grams of protein per 100-gram serving. This low-calorie gluten-free product helps you maintain optimal weight.

6. Pumpkin seeds

Pumpkin seeds are relatively high in protein. They are one of the best natural sources of magnesium. They also contain high amounts of antioxidants, including vitamin E. Pumpkin seeds provide a lot of beneficial vitamins. They are perfect as an addition to smoothies.

7. Almond butter

In 100 g almond butter, there is about 15 g protein. Almond butter is more grainy in texture than peanut butter and contains more fiber, calcium, potassium, iron, and less saturated fat. Add a scoop of almond butter to your oatmeal and smoothies, or spread the butter thickly over your toast.

8. Green vegetables

Vegetables are not very high in protein but they do contain high doses of vitamins, antioxidants, fiber, and amino acid. The possibilities for eating vegetables are endless, you can cook anything with them – even smoothies.

9. Chia seeds

Chia seeds are best known for their high content of omega-3 fatty acids but they also contain very good plant protein. There are about 4 grams of protein per two tablespoons. In addition, chia seeds are excellent antioxidants, sources of fiber, calcium, phosphorus, and zinc. Thanks to them, your smoothie will turn out to be thicker because chia seeds perfectly absorb moisture and swell. Add them to your cherry, banana, and soy milk drink.

10. Powdered oat milk

100 grams of oat milk powder contains 13.1 grams of vegetable protein. A couple of tablespoons are enough to make a smoothie. Of course, ready-made oat milk can also be used. But, unlike powder, it has a very limited shelf life. It is lactose-free. It will add a delicate taste to the drink.

11. Cocoa powder

2 tablespoons of cocoa powder contain about 5 grams of protein. In addition, cocoa is a powerful natural antioxidant. It also contains magnesium, calcium, and thiamine. It makes the perfect chocolate smoothie when mixed with avocado, banana, and almond milk.


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