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.

119 Responses to “Adding protein to your green smoothie”

  1. kay 3.6.2015 at 8:40 am #

    What about pea proteins powders?

    • SGS Rawkstar Jessie 3.6.2015 at 10:06 am #

      Totally. :)

  2. kim klebine 2.2.2015 at 10:17 pm #

    Exactly how much protein do you add to the smoothies to make a meal replacement? Say for example chia seeds do you add 4 tablespoons? protein powders 1/2 scoop to 1 scoop? Hemp hearts/seeds 4 tablespoons? Nuts 1/4 of a cup? Have to agree this is a wonderful site!

    • SGS Rawkstar Jessie 2.3.2015 at 6:49 am #

      Hey Kim. We suggest 1 serving of protein + 16 oz to make a meal replacement. On the back on your packaging should state what one serving is. I believe for hemp hearts it is 3 tbsps. :)

  3. Ralph 1.14.2015 at 12:59 pm #

    If I go to the gym at 4 will the smoothie I drink after the gym (Usually done around 5:10ish) considered dinner?

    my smoothie is made up of:
    1 scoop plant head protein powder
    1 banana
    10 oz. almond milk
    And then some random fruits I have lying around.

    I’m really having trouble with this.

    • SGS Rawkstar Jessie 1.14.2015 at 2:28 pm #

      Hey Ralph.

      Since we are not nutritionist and I am not sure what you ate the rest of the day + how much you worked out. The best bet is to confirm with the gym nutritionist. It sounds like a good meal, but we personally don’t use head protein powder.

  4. Elena G 1.7.2015 at 12:00 pm #

    Hello ladies, is it ok if I use hemp seeds instead of hemp protein? I made a mistake and bought the seeds. Also, I’m on my third day of the challenge and feel a bit constipated. Did anybody experienced this as well? Thanks and congratulations on your website.

    • SGS Rawkstar Jessie 1.8.2015 at 6:09 pm #

      Hey Elena.

      Totally. :) We love them both.

      This can be a common symptom if your body is not used to drinking or eating lots of fiber. Green smoothies are high in fiber which is great for digestion, but for newbies, the high fiber can shock your body. Make sure you drink lots of water to help flush things out. And if you’re new to green smoothies one serving a day is enough, which is 2 cups (16 ounces).

  5. Mary 1.2.2015 at 3:52 pm #

    Hi Jadah & Jen,
    I have been taking green smoothies at least once a day since I found your website. At first I thought they were not OK because they ignored the rules of correct food combining. But I couldn’t take just greens and green vegetables, so I tried your recipies and found them delicious, and no gastric distress except when I add a sweet fruit and an acid fruit with the greens. I really love the way I feel and how upbeat your site is. You two are beautiful. Thanks for all the good ideas. I have been vegetarian for many years, but got into too many processed foods and too many sweets. Thanks for your inspiration.

    • SGS Rawkstar Jessie 1.2.2015 at 8:02 pm #

      Thanks for blending with us, Mary! Cheers to you!

  6. adam 1.2.2015 at 2:24 pm #

    one other idea… Why not chick peas/garbanza beans? Aren’t they a good source?

    • SGS Rawkstar Jessie 1.2.2015 at 8:02 pm #

      If that sounds good to you, go for it. :)

  7. jlo 1.2.2015 at 11:57 am #

    Brown or Golden Flax seed … is there a difference? Is one better than the other for a green smoothie?

    • SGS Rawkstar Jessie 1.2.2015 at 8:07 pm #

      I’ve never know there to be a difference. :)

  8. RON 1.1.2015 at 11:07 am #

    Is Raw shelled hemp same as hemp seed?

    • SGS Rawkstar Jessie 1.2.2015 at 9:06 am #

      Yes. :)

  9. Hannah 12.22.2014 at 9:35 pm #

    Hey, everyone! I would recommend Vega protein powder for use in smoothies, especially if you are drinking them as a meal replacement. It is a vegan protein powder that’s sweetened with stevia, and comes in all different flavors. It has 50% of your DV for most vitamins and minerals, and 15g of protein! It also makes smoothies a little thicker and creamier. I used it in my green smoothie this morning (spinach, almond milk, bananas, and French Vanilla Vega) and it tasted like a vanilla milkshake :-)

    • SGS Rawkstar Jessie 12.23.2014 at 7:56 am #

      Thanks, Hannah.

  10. Hannah 12.7.2014 at 2:04 pm #

    Do you know of Isowhey? It’s a diet shake essentially, but it’s a whey powder, I used to love it and was wondering if it would mix weirdly with spinach and fruits and what not? And if it’s good for you, if you know it? I’m very skinny and never used it as a diet shake I used it for some more food in my day haha since I’m never hungry! Worked a treat.

    • SGS Rawkstar Jessie 12.8.2014 at 9:42 am #

      Hey Hannah.

      Thanks for the comment. I haven’t heard of it before, sorry I can’t be more help.

  11. Rickita 11.20.2014 at 7:16 pm #

    I have been putting a tablespoon of golden flaxseed with blueberries as a topper for my green smoothies for my protein. Is that okay?

    • SGS Rawkstar Jessie 11.21.2014 at 8:39 am #

      Totally. :) Have you tried rotating your protein? I love hemp hearts. :)

  12. jo 10.19.2014 at 11:01 am #

    hi I’ve been juicing for about a year now and I’ve recently started the green smoothies, I’m currently training for a half marathon so I’m very active, running 3 times a week and also strength training just wondered if there was a smoothie recipe you would recommend that will keep me energised during my training,

  13. Linda Genella 10.8.2014 at 5:32 pm #

    Loving these smoothies & the difference they’re making in my health & energy. The info on protein is so important-heard a doctor yesterday say that it will help curb those sugar craves.

    Question: Have you ever considered making a veggie smoothie recipe? I was thinking of something along the line of a Bloody Mary type drink.

    • SGS Rawkstar Jessie 10.9.2014 at 6:46 am #

      Hey Linda. Thanks for the comment, we are so happy to hear you are enjoying our green smoothie recipes. We are always creating new recipes and hopefully we can create some more veggie packed green smoothie soon. :)

  14. Jy 9.27.2014 at 2:02 am #

    Hi, in response to how much protein should be added to your shakes: I wasn’t losing the desired amount of weight from the green smoothies and raw diet due to lack of protein in my diet. I now add 2 tbsp of a protein shake or hemp protein to each shake and loaded up on nuts, eggs, chicken, ham (protein foods) throughout the day for snacks but no fruit after lunch, so any shake in the afternoon is solely veggie based.This was under recommendation from a dietitian. Hope this helpful.

    • SGS Rawkstar Jessie 9.27.2014 at 7:25 pm #

      Hey Jy.

      Thanks for the comment. Listening to you dietitian and healthcare provider is best, they will know you personally and give you best advice.

  15. Linda Washington 9.26.2014 at 10:34 pm #

    I just started during green smoothie. I use handful of spinach, handful of kale, all kinds of frozen fruits, like strawberry , pineapples, berries
    I add a Tbsp of chia seeds, Tbsp of flax seed, and Tbsp of hemp seed
    I also use almond milk as my water base. Is this a good smoothie to drink daily.


    • SGS Rawkstar Jessie 9.27.2014 at 7:27 pm #

      Wonderful! Glad you are enjoy the green smoothie life, Linda. :)

  16. Allison 9.20.2014 at 9:53 pm #

    I’m allergic to almonds and almond milk. Would rice milk be a good alternative? Is there a difference in the health benefits?

    • SGS Rawkstar Jessie 9.22.2014 at 11:02 am #

      Hey Allison.

      Great question. Rice milk is a great alternative. Here is a link to our favorite liquid bases: Yes there will be a difference in health benefit, but nevertheless a great option for your green smoothies. :)

  17. Michael 9.17.2014 at 11:04 pm #

    Hi guys I’m new to the green smoothies and was wondering how much protein I should put in my smoothie for the morning, I work in construction so I have a very active day, would 1 cup of almond milk and 1/4 cup of almonds be enough?!

    • SGS Rawkstar Jessie 9.18.2014 at 6:02 am #

      Hey Michael.

      Men (19-70year olds+) need 56g of protein each day/ 3 meals a day=18.6 grams each meal.

      Some of your meals might have more protein than others, those numbers are rough estimates. Since we are not doctors or nutritionist, I would suggest consulting you healthcare provider for personal nutritional advice. :)

  18. Caroline 9.16.2014 at 7:20 pm #

    I’m curious about how much protein we should aim for in our smoothies… If i have a smoothie in teh morning, what should i try and get if I am hoping to use it as a meal replacement to get me through till lunch or at least till i can get a snack a few hours later!

    • SGS Rawkstar Jessie 9.18.2014 at 6:02 am #

      Hey Caroline.

      Woman (19-70year olds+) need 46g of protein each day/ 3 meals a day= 15.3 grams each meal.

      Some of your meals might have more protein than others, those numbers are rough estimates. Since we are not doctors or nutritionist, I would suggest consulting you healthcare provider for personal nutritional advice. :)

  19. Paula 9.14.2014 at 8:26 pm #

    Hi girls, great site. Just wondering why you would add a hard boiled egg for protein and not a raw egg? Thanks.

    • SGS Rawkstar Jessie 9.15.2014 at 6:12 am #

      Hey Paula,

      Great Question: Eggs are a good source of protein and an enjoyable food, but raw eggs, if not pasteurized, can be dangerous. They can be a source of food borne illness caused by salmonella bacteria. There are certain eggs that are pasteurized that are safe to eat, but we prefer hard boiled. Does that help?

  20. Iben 9.8.2014 at 10:58 am #

    Why do you avoid soy?

    • SGS Rawkstar Jessie 9.9.2014 at 5:28 am #

      Hey Iben!

      Great question. We recommend staying away from highly-processed soy products which can interfere with nutrient absorption and leach nutrients from your body. Small amounts of organic, non-GMO soy are fine. Hope that helps.

  21. Diamond 8.11.2014 at 9:38 am #

    I’m so happy that I stumbled across this website. I go back to University in a few weeks and I’m desperately trying to change my relationship with food and be a much healthier person. I’m really excited to try adding more protein to my diet!

    • SGS Rawkstar Jessie 8.12.2014 at 7:21 am #

      Wonderful to hear, Diamond. Wishing you all the best!

  22. Emma S 7.15.2014 at 11:59 am #

    Hi! I am unfortunately allergic to almonds. What other really good protein sources would you recommend?

    • SGS Rawkstar Jessie 8.11.2014 at 7:07 am #

      Hey Emma.

      Are you allergic to all tree nuts?

  23. Allison 7.6.2014 at 3:30 pm #

    Even though I’ve been sick I’ve been keeping up with it. Trying different recipes. Learned things I don’t like…(ex: just kale for a green. Kale and spinach aren’t bad…but just kale..weird after taste). Experimenting with different liquids…so far just water and almond milk (which doesn’t have as much protein as you’d think…” This week gonna go buy some plant based/hemp protein. Since I don’t eat protein much…it’s gonna be key…. I LOVE THIS…and I am determined to find a way to make it more filling by adding yummy protein….Question…if I add almonds…how much should I add?

    (I still haven’t kicked processed sugar..I think if I can manage that…I’ll find the smoothies much more filling…)

    • SGS Rawkstar Jessie 7.15.2014 at 5:16 am #

      Hey Allison!

      Thanks for the comment. I think you are on the right track! Finding what works best for you! :) 1/4 cup of almonds is about 8 grams of protein.

  24. helen 7.2.2014 at 6:21 am #

    What about adding natural joghurt or cottage cheese before mixing- is that a source of protien?

    • SGS Rawkstar Jessie 7.2.2014 at 7:44 am #

      Hey Helen!

      We are not big fans of cow based proteins and fans of nut and seed based proteins. We prefer to avoid soy and animal products, but that’s just our personal preference.Hope that helps. :)

  25. Jae 7.2.2014 at 1:31 am #

    Hi guys, I’ve been adding some soy protein to my smoothies (and absolutely loving the taste) – but i just wanted to check the reasons you avoid it – is it just because of taste, or is it healthier to have a hemp protein?

    Thanks for your help, I adore this site!

    • SGS Rawkstar Jessie 7.2.2014 at 8:38 am #

      Hey Jae!

      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.

  26. P 6.23.2014 at 5:46 pm #

    I want to add almond milk for the extra kick of protein in my smoothies as I will be replacing two meals with the smoothies. How much almond milk should I add?

    • SGS Rawkstar Dan 6.24.2014 at 9:57 am #

      Use almond milk as the liquid base. If it’s a one serving smoothie, then use one cup. If it’s a two serving smoothie use two cups!

  27. Patty 6.23.2014 at 5:35 pm #

    first smoothie tonight; it’s not green though! i used rainbow swiss chard, half a banana, a cup of frozen peaches, and a cup of frozen mixed berries. it’s kind of, um, dark gray? like when you mix all the paint colors together? tastes pretty good tho!

  28. Perla 5.28.2014 at 7:33 am #

    Jadah and Jen. Thank you so much for these awesome information. I love smoothies. I have been making smoothies for years but never occurred to me to make green smoothies until my daughter told me about the 30 day challenge( She started making them after she was diagnosed with breast cancer) Now I am on W2D1 from the FreshStart21Cleanse Program and love all the recipes. Thank you again. by the way since I started the cleansing program I lost 5 pounds. God bless you!

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