Adding protein to your green smoothie


Most people are aware of the benefits of eating plenty of fresh fruits and vegetables… yet not everyone knows just how important protein is for your body. Protein is one of the four macronutrients that your body needs on a day-to-day basis (the other three are fats, carbs, and water). Protein is essential for our bodies to work properly.

Why is protein so important?

Because your body burns protein slower than carbs, protein is important to prevent blood sugar spikes that can not only make you feel weak and dizzy, but can also lead to serious health issues down the road.

Also, when your body has enough protein it doesn’t have to resort to burning muscle for the energy it needs, so your muscles stay strong and toned. That’s why drinking a protein-rich smoothie after a workout is an excellent way of replenishing your body!

Here’s our favorite forms of protein:

Nuts and Seeds: You may be surprised to know that tiny seeds—like chia seeds and flaxseed—pack an amazing protein punch. For instance, one ounce of chia seeds contains an impressive 4.4 grams of protein, and they boast a wonderfully nutty taste! Speaking of nutty, nuts are also a great source of protein. Just 1/4 cup of almonds or 2 tablespoons of almond butter will give you 8 grams of protein. Flaxseed is another great alternative, with 8 grams of protein per 1/4 cup. When you choose to add nuts to your green smoothie don’t forget that they’re also higher in fat, so don’t be overly generous!

Protein Powders: If you are looking for a plant-based protein that is free of animal products, your best option is hemp protein or raw vegan protein powder. Feel free to add 2-4 tablespoons to your morning green smoothies! You can buy hemp protein at Trader Joe’s, Whole Foods or even online at

Spirulina (blue-green algae): This plant-based ingredient is an excellent source of protein that can be added to your green smoothies. Be careful, though! The taste is strong, so start off light (by using about a teaspoon) to get used to the flavor, then add more as you can.

Additional protein options include chocolate and vanilla protein powders, whey protein powder, silken tofu, soymilk, non-fat Greek yogurt, cottage cheese, and natural, no- sugar added peanut butter. We prefer to avoid soy and animal products, but that’s just our personal preference; if you enjoy these foods, feel free to use them in your green smoothie creations.


Drinking green smoothies as a meal replacement?

If you decide to drink a green smoothie as a meal replacement, it’s recommended that you add a protein source to your blender, or have a high-protein snack—such as a hardboiled egg or a handful of nuts on the side. If you work out regularly, your protein requirement will be higher, so we recommend that you adjust accordingly.

168 Responses to “Adding protein to your green smoothie”

  1. Helen 10.22.2016 at 5:34 am #

    I do a protein smoothie w Vega One chocolate protein and greens powder/ unsweetened almond milk and water combo/ spinach/ fresh mint and one frozen banana. Yummy! It’s totally vegan too!

    • SGS Rawkstar 10.24.2016 at 7:23 am #

      Rawesome, Helen!

  2. Sandra Simpson 6.4.2016 at 10:04 pm #

    I love love love this website!!! New to smoothies and need to use them as meal replacements for weight loss…thanks for making these delicious recipes easy peasy!!!

  3. Lauren 4.6.2016 at 11:25 am #


    I just started green smoothies in order to aid weight loss and generally feel better. I’m replacing lunch with a smoothie so I want to add some protein but I’m on a budget and some protein rich ingredients are pretty expensive. Could you recommend some of the cheaper ways to add protein to a smoothie? I’m in the UK, incase that makes a difference. Thanks!

    • SGS Rawkstar 4.6.2016 at 11:43 am #

      Hi Lauren,

      Thank you so much for reaching out! Great question, as we’re all about making health living easy + affordable! Looking for a protein source that’s easy on the wallet, look no further than oats! These rawkstars will boost your green smoothie with protein, and they’re slow to digest + help keep your blood-sugar stable – meaning you’ll be full + satisfied in-between meals (great for weight loss)!

      We suggest adding 1/4 of a cup to any recipe!

  4. Anni 4.2.2016 at 5:55 pm #

    I love your website, it’s just so positive and upbeat! I didn’t think I’d be able to have green smoothies (couldn’t stand greens) but this has really spurred me on to do what’s right for my body,,,,,Thanks!
    Anyway I was wondering are the measurements used above for a smoothie recipe for two? I’m trying to put on weight so if I made a smoothie for 1 how much nut butter or nuts would would I add??

    Thanks again!

    • SGS Rawkstar 4.3.2016 at 8:21 pm #

      Hi Anni,

      Thanks for reaching out! You’re right, the above suggestions are for two servings! Looking to help with weight gain? Adding coconut oil is a great option as well!

  5. kitty 3.12.2016 at 1:23 pm #

    hi again, just wanted to say how helpful your websight is. thank you so much. One more question. Last time we were in the store we switched from our powdered protein to a protein shake. Says it has 30g protein 160 cal. 1 g sugar 24 minerals. It’s vanilla flavored. It, like I said makes everything taste better but, I don’t really feel good about it. Seems more like a milk shake. what is your opinion of the liquid vs the powdered. Thank you so much. kitty

    • SGS Rawkstar 3.13.2016 at 6:24 pm #

      Hi Kitty,

      When it comes to our green smoothies we always think simple is better! After all, we’re Simple Green Smoothies! For that reason we try to stick with protein powders that have few to no additives. One of our favorites is hemp protein powder by Nutiva, it only has one ingredient!

      Hope this helps!

  6. kitty 3.12.2016 at 12:50 pm #

    Hi, you’ve said nuts are good for you, of course, but high in fat. What about seeds? My husband and I started making smoothies but have to be careful not to overdue the fruit smoothies. I’m looking for more veggie smoothies. I’m afraid of getting too attached to some protein powders that make you smoothies taste so good no matter what else is in it. Thinking there must be sugar in it.

    • SGS Rawkstar 3.13.2016 at 6:22 pm #

      Hi Kitty,

      We love seeds! Two of our favorites are sunflower + pumpkin and both offer a protein punch! Worried about the sugar content of our recipes? Check out our favorite low-sugar fruit options here…

      • Rach 4.18.2016 at 1:15 pm #

        Do you actually put the sunflower or pumpkin seeds in the smoothie as a protein? Or do you just eat them on the side?

      • SGS Rawkstar 4.19.2016 at 7:10 am #

        Hi Rach,

        Great question! Feel free to do either! You can blend the seeds right into your green smoothie, or enjoy them on the side!

  7. Caroline 1.4.2016 at 8:24 am #

    Hi. I’m currently doing the 30 day green smoothie challenge and I’m struggling with the protein powders. I prefer to use a powder in my smoothie and I’ve become accustom to whey protein. I have recently learned the benefits of eliminating animal proteins from your diet. With that said, I have started using the Sun Warrior Raw Vegan Protein Powder and the taste in my opinion is bad. I have had both the Natural and Vanilla flavors and been disappointed both times. Will you recommend a Plant Based Protein that is more palatable?


  8. Leslie 1.1.2016 at 10:27 am #

    I am using the green smoothie as a meal replacement for breakfast and lunch to help me lose weight. I did see in another comment from someone else doing the same as me, it was replied to use hemp/brown-rice type protein powders. If I substitute water with almond milk as well as using the protein powder, is that too much with trying to lose weight? or should I stick with water?

    • SGS Rawkstar 1.1.2016 at 4:19 pm #

      Hi Leslie,

      Thanks for reaching out + great question! When using your green smoothie as a meal replacement we suggest adding protein + healthy fats, no matter the liquid base. Adding protein + healthy fats will ensure you’re fueling your body with a complete meal. Check out our favorite meal replacement booster combos here…

  9. Sarah P 12.14.2015 at 6:21 am #


    I am so looking forward to the 30 day challenge. I loves me some green bevvies anyway but I had begun to skulk off and as a result gained 2 stones!! OMG pass me that blender quick!!
    I note in your response to another poster/postee that they should add coconut oil to gain weight – I love the taste of the stuff but I don’t want to gain another lb. Do you recommend I leave it out? I make one smoothie with the Big C and another with Flaxseed…I don’t want to overdo it, my trousers are just soooo tight!! 🙁

    Many thanks

    • SGS Rawkstar 12.14.2015 at 11:45 am #

      Hi Sarah,

      Adding healthy fats like coconut oil to your green smoothie is a great way to provide your body with a boost of nutrition. When used as a meal replacement adding healthy fats + protein is the way to go to ensure you’re providing your body with a complete meal. Using your green smoothie as a healthy snack when trying to lose weight, you can always skip the coconut oil then.

      Hope this helps!

      • Sarah P 12.15.2015 at 6:50 am #

        It does. Many thanks

      • SGS Rawkstar 12.15.2015 at 12:53 pm #

        Rawesome! 🙂

  10. Mathew 12.7.2015 at 9:10 pm #


    I am fairly new to green smoothies. I am using them to get the veggies I need plus weight loss. My issue is that I am hungry still after I drink a smoothie as a meal replacement. Currently I am adding Chia and Flax seeds, but when I add more, I get too much of a nutty taste. Any suggestions?

    • SGS Rawkstar 12.8.2015 at 4:52 am #

      Hi Matthew,

      Thanks for reaching out! Still hungry even after adding protein + healthy fats to your green smoothie? Your body is trying to tell you something! In addition to your green smoothie enjoy a handful of healthy nuts, hard boiled egg, or another healthy option to get an additional boost of protein. We never want you to feel deprived, so make sure to listen to and fuel your body!

      Cheers 🙂

  11. Giselle 11.13.2015 at 5:13 am #

    Found this site and I’m all the way in Jamaica but I absolutely love every green smoothie that I have had so far. Never would have given ‘green’ a chance if I hadn’t tried your recipes. They are simple and delicious and helping me with my weightloss journey and they give me a boost of energy too. Thanks so much!!

    • SGS Rawkstar 11.13.2015 at 5:31 pm #

      Hi Giselle,

      Thanks for reaching out! We’re so excited to have you blendin’ with us. Which recipe has been your favorite?

  12. Lindsey 10.28.2015 at 11:59 am #

    Great site 🙂 I am hoping to lose some weight, but I am breastfeeding and am hungry often. What are some vood smoothies to keep full and shed some pounds? Also, if I want nonfat greek yogurt in a smoothie, how mvh am I using, and what am I ommiting?

    • SGS Rawkstar 10.28.2015 at 1:26 pm #

      Hi Lindsey,

      Thanks for joining us! I can definitely relate to the hunger that breastfeeding creates. I once told my husband I couldn’t talk to him because I was too focused on being hungry when our son was first born.

      That’s why we love green smoothies! They’re the perfect quick snack when you’re busy with baby. What’s even better, when you add protein they’ll help you stay full longer! Using green smoothies as a healthy snack option definitely helped me work back to my pre-baby body. Looking to lose the weight? We definitely suggest focusing on what you’re putting in your body (like healthy + nutritious green smoothies), over limiting calories. You and baby need them! 🙂

      We personally don’t add dairy products to our green smoothies. Dairy is the #1 undiagnosed food allergy and can be pretty tough on your digestion. For that reason we avoid it. But it’s all about deciding what’s best for you + your family. Greek yogurt is a great source of protein. When adding to your green smoothie, no need to replace anything, just add it to the mix! 🙂

      Amanda, SGS Rawkstar

  13. Elaine Raitano 10.12.2015 at 8:50 am #

    I just found your site from my medical dietitian on Oct 8 mail said 1 week I had just signed up? I have dysplasia and need help. This might be it. The’s to try are important. Please let me know and any hints for really smooth.These will be almost my comp diet. What is cost after free 30 days. 10-12 2015. Thank you, ER

    • SGS Rawkstar 10.12.2015 at 6:46 pm #

      Hi Elaine,

      Thank you so much for reaching out! Our 30-Day Challenge is a free challenge we host four times a year! No fees, no charges! After the challenge, continue blending with us by using the recipes on our website or create your own! Want more smoothie inspiration? You’re joining us at the perfect time! We’re so excited to share that our book is launching on November 3rd and it’s packed with over 100 recipes! Learn all about our upcoming book here…

      Looking to use green smoothies as a meal replacement? You can replace up to two meals with a green smoothie. Just include protein + healthy fats to ensure you’re getting a complete meal! Learn all about our favorite meal replacement booster combos here…

  14. Michelle 9.18.2015 at 1:33 pm #

    Hi! Great site and exactly the information I needed this week! What would you recommend for some one who needs to gain weight?

  15. Mirka 8.26.2015 at 5:22 am #

    Hi ladies,
    any experience with quinoa flakes? They seem to be high in protein and do not leave gritty texture.

    Thank you

    • SGS Rawkstar 8.26.2015 at 7:06 am #

      Hi Mirka,

      Yum! I personally haven’t tried quinoa flakes, but love that they’re naturally gluten-free + packed with iron, b-vitamins + protein!

      Cheers 🙂

  16. Mira 7.22.2015 at 6:11 pm #

    I want to make Green Smoothies as meal replacements for breakfast and lunch….. but I struggle with which protein powder is best for weight loss and not weight gain – which protein powder doesn’t make you gain weight but instead helps you lose weight?

    • SGS Rawkstar 8.26.2015 at 5:31 am #

      Hi Mira,

      Looking for a great protein powder, we love reaching for plant-based protein options like hemp or brown rice protein powders!

      Hope this helps!

    • Tim 5.17.2016 at 1:40 pm #

      Hi Mira, you may want to try Whey Protein if your goal is weight loss. Whey protein has been shown in numerous studies to promote weight loss.

      Make sure you go with an “all natural” whey protein as there are a LOT of whey powders that contain artificial colors and ingredients.

      I have created a chart on my website with a list of All Natural whey protein powders with information like the cost per gram of protein (the best way to compare by cost), whether the whey is sourced from grass-fed cows (higher nutrient level) or not and other criteria like the size of the container etc. You can check out the chart here:

      I hope this helps!

  17. Vicki Casey 7.7.2015 at 12:36 pm #

    You have taken the mystique & expense out of smoothy making and made it possible for anyone to do it! I love this sight! Thank you!

    • SGS Rawkstar 7.7.2015 at 6:33 pm #

      Hi Vicki,

      Our goal is to make healthy living easy + accessible to everyone! Thanks for taking the time to reach out + blend with us!

      Cheers 🙂

  18. Judith 5.22.2015 at 5:19 am #


    First I have to say I love this website :)!
    Just wondering, I made a green smoothie with cashew nuts the other day, and really hated tasting the structure of ground nuts in my drink… I already soaked them before blending, any other tricks to get around this? or should i just opt for another protein source?
    Thanks for your advice!

    • SGS Rawkstar 5.22.2015 at 2:27 pm #

      Hi Judith,

      Blendin’ nuts will always give you a slightly gritty texture, if you’re interested in a smoother consistency we suggest trying a nut butter in place of whole nuts or other protein source.

      Hope this helps! 🙂

      • judith 11.27.2015 at 7:18 am #

        Soaking nuts brings out flavor and higher nutrition. They blend perfectly. Especially cashews.

      • SGS Rawkstar 11.30.2015 at 8:52 am #

        Thanks for sharing, Judith!

  19. amie 4.9.2015 at 12:32 pm #

    Hi. What about LSA as protein and if so how much of this would you have to make the smoothie a meal replacement? Thanks in advance.

    • SGS Rawkstar 4.10.2015 at 3:04 pm #

      Hi Amie,

      I would refer to the manufacturer to see the proper meal replacement serving to add to your smoothie.

      Cheers 🙂

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