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.

142 Responses to “Adding protein to your green smoothie”

  1. 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?

  2. 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

  3. 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…

  4. 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?

  5. 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 :)

  6. 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!

  7. 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 :)

  8. 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.

  9. 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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