Smoothies (Without) Using Protein Powder

You can still make great meal replacement smoothies or protein shake without needing to add a powder source. Some people don’t tolerate protein powders very well, especially whey, or maybe your doctor told you to stay away from it due to a health condition you have.

Whey is by far the most popular type used, however whey and dairy allergies are everywhere.  You can get just about any kind of protein you could think of in powder form now- egg white, rice, pea, hemp, casein, and the list goes on.

But sometimes we don’t have any on hand, or just don’t want added protein powders in our diet. So here are some examples of great smoothies that DON’T require added protein powder. If you need a quick breakfast to take with you in the morning if you’re in a rush, these are it!



 Tropical Smoothie

(290 Calories, 11g Protein, 7g Fiber)

  • 1/2 Cup Water
  • 1/4 Cup Light Cottage Cheese
  • 1/2 Tbsp Chia Seeds or Ground Flax
  • 1/2 Tbsp Maple Syrup
  • 1/2 Banana
  • 1/2 Cup Pineapple Chunks
  • 1/3 Cup Mango Chunks
  • 1 Cup Frozen Almond Milk Cubes







Spinach Banana Smoothie

(330 Calories, 17g Protein, 8g Fiber)

  • 1 Banana
  • 1 Cup Baby Spinach
  • 1 Tbsp Natural Peanut Butter
  • 1.25 Cups Unsweetened Vanilla Soy Milk
  • 1/2 Cup Ice Cubes OR Frozen Extra Dairy-Free Milk Cubes









Chocolate Peanut Butter Shake

(360 Calories, 12g Protein, 5g Fiber)

  • 1/2 Cup Milk (Dairy or Soy/Dairy-Free)
  • 1.5 Tbsp Natural Peanut Butter
  • 1 Tbsp Honey or Maple Syrup
  • 1/2 Tbsp Cocoa Powder
  • 1 Banana
  • 1 Cup Ice Cubes OR Frozen Dairy-Free Milk Cubes








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