Plant-based protein powder is on the rise, and for good reason. People are taking control of what they put in their bodies, and turning to vegan protein powder as a cleaner option. I’m here to break down what kinds protein bases are the best (and worst)… as well as explain why hemp protein powder won’t make you high.
The Importance of Protein
Protein is used to build and repair tissue (like muscle). It also helps the body create hormones, enzymes and other essential chemicals, and, bottom line: makes your hair, skin, and fingernails look great. Basically your whole body needs protein to function properly.
Yet the body also needs carbs + healthy fat to help break down the protein you just ingested. So when you are looking for a great plant-based protein powder, look for one that also has fat as well as fiber to help break down that protein.
Biggest Questions About Plant-Based Powder
Is plant-based protein powder bad for you?– No, but… read your labels. You’re reaching for a plant-based option because it sounds healthier, right? Yet make sure that option isn’t loaded with the same chemicals found in many other powders. Minimal, pronounceable ingredients without fillers is the goal.
Can you build muscle with plant-based protein powder?– The short answer is, kale yeah!! I am an ultra runner that can’t afford to lose muscle while I train. Protein powder should have the ability to not only provide protein, but also healthy fats + fiber to help your body turn that protein into energy.
What is the cleanest plant-based protein powder?– Protein powder in general is typically loaded with all kinds of additives. Everything from food dyes to flavor additives just to make it palatable. But guess what?! You don’t even need that! Seriously, when I started creating my hemp based protein powder, I tried it with all the extras and I hated it. So I kept it both simple and clean, and it is oh so deliciously clean.
Who Should Use Protein in Smoothies?
Let me be clear: bodybuilders don’t own the rights to protein powders (vegan or otherwise). Any active athlete looking for an easier way to increase their protein intake should consider using a protein powder. Those who regularly work out need double the amount of protein over those with a more sedate lifestyle. It’s also helpful for people looking to…
- Increase muscle mass
- Lose weight
- Lower cholesterol or blood pressure
- Strengthen the immune system
- Make quick healthy meals
If you said yes to any of the above, then a protein powder supplement might be right for you. Protein boosted smoothies can help you:
- Gain Muscle. This is probably the most widely known benefit of protein powders. Added protein helps muscles rebuild faster after a workout. Because of the direct ways protein affects the muscles, the best time to consume protein powders are after a workout.
- Lose weight. Protein is also a great way to stop any unwanted snacking. You stay full longer after that green smoothie when you boost it with plant-based protein powder. It also boosts the metabolism, burning fat and keeping cholesterol and blood pressure levels low.
- Protect the Immune System. Protein doesn’t just strengthen muscles, it also strengthens every cell in the body. This makes them less likely to be infected- keeping you strong and healthy.
- Commit to a healthy diet. Using a protein powder with healthy fats can turn a daily smoothie into a meal replacement. This is truly the healthiest “fast food” there is as well as an easy habit to embrace daily.
Shakes and smoothies are the best way to consume protein powders. I love adding hemp protein powder to my daily smoothie, workout or not. It helps me stay full longer and be more productive with my day, as well as help me recover faster from a workout.
What Makes Protein Powder Vegan?
Protein powders most commonly start from whey protein, casein, or soy. Whey protein as well as casein comes from dairy. If you have any kind of dairy intolerance, then be sure to check the label on your protein powder! These are not naturally occurring ingredients, so I lean toward plant-based protein powder.
Vegan Protein Options
Soy based protein powders are the number one vegan protein powder option. Soy is a complete protein, yet is a bit controversial in terms of helping or harming the body. I take an even more natural route in using hemp protein powder.
Hemp protein is also a complete protein, yet it ranks even higher than soy in terms of quality. It not only contains all 9 essential amino acids, it also contains healthy fat and fiber, as well as other essential minerals. Hemp protein powder starts out with a slightly nutty flavor, so no need to cover up the taste like you do with whey, casein, or soy based powders.
A side note: while hemp is part of the same plant family as marijuana, it contains little to no THC and therefore does not have any mind-altering effects.
Heavy Metals in Protein Powders
Protein powders can also contain heavy metals like arsenic, lead, and cadmium that easily build up in the body. These known carcinogens are harmful to the immune system. These elements are found in our soil (which in turn grow in plants that cows eat or plants grow into). You cannot completely avoid it, yet you can be aware and use brands that test their levels and are conscious of this.
Oftentimes, heavy metals go unnoticed because protein powders are considered a supplement and do not need to be approved by the FDA. Your protein powder brand should pay for “heavy metal testing” as well as easily disclose the results to you when asked. As you can see, it’s not easy to find a vegan protein powder for smoothies that you can feel really good about!
Plant-Based Protein Powders
I decided if I was going to invest in my body, then I needed fuel it with real ingredients. I refused to buy into the lie that said certain ingredients were necessary to make a product marketable, or tasty. And I knew organic was the right path to take. Also, amino acids were at the top of my list to include, since our bodies don’t produce them naturally.
Plant-based protein powders can give you the same results that other powders do. They just leave out all the antibiotics, toxins, and lactose.
Plant-based protein powders also have an impressive side effect. By grinding up the plants, the nutrients are pre-digested and ready for your body to absorb immediately. The vitamins, amino acids, and minerals become easily accessible to the body.
Best Protein for Smoothies
After years of trying to find a powder that I enjoyed adding to my smoothies, I gave up. It didn’t exist. There was either too much junk in it, or not enough of the right stuff. I went on a quest to create my own powder that I could use every day and love how it tasted, what was in it and the results I got. And I couldn’t be happier with the outcome.
homemade protein powder is the best sourced plant-based protein powder that isn’t gritty, tastes good in a fruit smoothie and is good for you. I think you’ll be pretty impressed with the results. homemade protein powder is a certified organic blend that contains all 9 essential amino acids.
I used 100% organic ingredients, packed in 10 grams protein boost per serving, with no sweeteners of ANY kind. No stevia, no monk fruit, no artificial sweeteners, no sugars at all. (That’s what the fruit in your smoothie is for!)
Create Your Own Protein for Smoothies
You can take any of my smoothie recipes and add one serving of protein powder to it. Or you can follow the below formula to make your own incredibly delicious, protein boosted smoothie that tastes delicious:
- Add 1 cup greens of your choice (spinach, chard, kale, or none!)
- Pour 1 cup non-dairy milk (cashew milk, oat milk, almond milk, etc)
- Scoop 1 serving DIY Protein Powder (see recipe below)
- Blend 1 frozen banana + 1/2 cup frozen berries or cherries (to chill the smoothie, add natural sweetness and creaminess)
- Finish with spices and flavor boosts: cacao, cinnamon, vanilla
Now, time for you to spill all your protein secrets with me! Please share in the comments your fav protein to add to smoothies, or what you’re looking for (and not finding) in a vegan protein powder.
I had no idea that your body burns protein slower than carbs, it makes sense then that eating a lot of pasta and carbs can lead to blood sugar spikes! I’ll be sure to balance the carbs in my diet with a healthy amount of protein now. My mom used hemp protein in her green smoothies all the time, and she loved it! I wonder how hemp protein compares to soy protein? Thanks for the tips!
Hi Baxter,
We’re all about hemp protein! Personally, we try to avoid soy. Small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category.
Hope this helps!
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!
Rawesome, Helen!
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!!!
#YouRock
Hi Sandra!
Thanks for your kind words! If you’re using your green smoothie as a meal replacement, be sure to add some healthy fat + protein to help your body thrive :). Here are some of our favorite combos!
https://simplegreensmoothies.com/meal-replacement-smoothie
Just did the 7 day thrive! Loved it. Would those smoothies be considered balanced for Healthy fat+protien? I would like to continue the thrive for another 7 days but want to make sure that would be a healthy decision.
Hi Wendy,
Interested in using our Thrive green smoothie’s as a meal replacement for another 7 days along with your regular diet? Go for it! Just know that Thrive is not a long-term meal plan…so we don’t suggest continuing the entire cleanse for an extended period of time.
Hope this helps!
Hey!
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!
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!
https://simplegreensmoothies.com/meal-replacement-smoothie
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!
Anni
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!
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
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!
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.
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…
https://simplegreensmoothies.com/low-sugar-fruits
Do you actually put the sunflower or pumpkin seeds in the smoothie as a protein? Or do you just eat them on the side?
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!
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?
Thanks!
Hi Caroline,
Thanks for joining our 30-Day Green Smoothie Challenge and reaching out! Looking for a new plant-based protein powder. We love reaching for Nutiva Hemp Protein Powder…
Vega Protein Powder is another great option, that we’ve heard from a lot of our community!
Hope this helps!
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?
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…
https://simplegreensmoothies.com/meal-replacement-smoothie
Hullo
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
SP
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!
It does. Many thanks
Rawesome! 🙂
Hello,
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?
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 🙂
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!!
Hi Giselle,
Thanks for reaching out! We’re so excited to have you blendin’ with us. Which recipe has been your favorite?
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?
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! 🙂
Cheers,
Amanda, Simple Green Smoothies
I just found your site from my medical dietitian on Oct 8 9.my mail said 1 week I had just signed up? I have dysplasia and need help. This might be it. The 30.day’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
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…
https://simplegreensmoothies.com/shop
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…
https://simplegreensmoothies.com/meal-replacement-smoothie
Hi! Great site and exactly the information I needed this week! What would you recommend for some one who needs to gain weight?
Hi Michelle,
YAY! We’re so happy you found us in this busy internet world! Looking to gain weight? Try adding 1-2 Tbs of coconut oil to your next green smoothie, almost with a protein boost!
https://simplegreensmoothies.com/coconut-oil-benefits
https://simplegreensmoothies.com/plant-based-protein-powder
Cheers 🙂
Hi ladies,
any experience with quinoa flakes? They seem to be high in protein and do not leave gritty texture.
Thank you
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 🙂