Whether you need a replacement because you’ve run out or just don’t like the taste of powder, here’s a full list of protein powder substitutes, including nutritional comparisons and usage guides!
Protein is an essential part of any diet, and protein powders are often marketed as an easy way to get that protein. But, what if you don’t like protein powder?
Whether you just don’t like the taste of protein powder or don’t want to spend money on it, it’s always good to have a few easy proteins ready to go. These are protein sources that you can easily add in or eat in the same amount of time it would take to add protein powder.
In addition to diving into a wide range of swaps, we will briefly go over the basics of protein and how much is recommended. So let’s get to eating more protein!
How Much of my diet should come from Protein?
Before we look at the best protein powder alternatives we really should look at how much protein you need. Then we can judge best which substitutes help you meet this requirement. The Mayo Clinic recommends that 10-35% of the calories you consume come from protein.
That is a pretty wide range, but protein requirements depend greatly on your level of activity and need to rebuild muscle tissue after exercise or strenuous physical labor. This range gives you a minimum and maximum protein intake to aim for. You can use your typical daily caloric intake to figure out a range for your daily protein intake.
- 1500 calories 38-131 grams of protein per day
- 2000 calories 50-175 grams of protein per day
- 2500 calories 63-219 grams of protein per day
Note, that the lower limit is for inactive people. The Mayo Clinic goes on to say that very active people should eat 1.2 to 2 grams of protein per kilogram of body weight. That means a 150-pound person should eat 82 to 136 grams each day and a 200-pound person 109 to 181 grams.
Are all grams of Protein the same?
The short answer is no. They are not all of equal nutritional value because their amino acid contents vary. There are 20 amino acids common to all life forms. Nine of these amino acids cannot be synthesized by the body itself, and are called the Essential Amino Acids. We must get them from food because the body cannot produce them itself. These are: phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.
What’s really important to know is just that different foods contain varying amounts of these 9 essential amino acids. When a protein source contains all 9-it is called “complete.” Animal proteins are complete. These include meat, fish, poultry, eggs, and dairy.
Some plant-based sources are complete to include spinach, quinoa, and cauliflower. Most other plant-based proteins are incomplete to varying degrees, so variety in a vegetarian or vegan diet is critical to supplying all 9 essential amino acids because an amino acid lacking in one veggie might be in abundance in another.
Many protein powders are made from complete proteins. These include Whey, Casein, Soy, and Egg. Some plant-based powders can be complete. Typically a powder made from a single type of plant-based protein will not be, but many manufacturers realize this and combine multiple types of plant-based protein.
Why Do You Need a Protein Powder Substitute?
- You don’t like the taste or texture
- You may want to get your protein from more “real” unprocessed food sources
- You may want to avoid the artificial ingredients found in some powders
- You experience bloating or an upset stomach from the lactose in milk-based powders.
Whatever your motivation, rest assured you can get plenty of protein from real foods to include in your smoothies and post-workout drinks.
Alternatives to Protein Powder for Smoothies
The primary use of protein powders for most people is in their smoothies, either as a breakfast replacement or pre/post-workout fuel. So, we will start by looking at other things you can add to your smoothies to amp up the protein content.
Table of Contents
- High Protein Yogurt
- Cottage Cheese
- Milk
- Tofu
- Spinach
- Kale
- Broccoli
- Cauliflower
- Protein Bars
- Peanut Butter
- Nuts
- Rolled Oats
- Granola
High Protein Yogurt
Yogurt in either Greek or non-Greek variants is a great addition to any smoothie. To amp up your protein count look for a zero or low-sugar variant high in protein. The advantage is you can make a thick, high-protein smoothie out of yogurt. We like any of the zero sugar, carbmaster, or high protein yogurts on the market for this.
Peruse the table below showing the nutrition content for the protein powder we discussed vs high protein yogurts. We didn’t choose one specific brand for this, which is why there is a range of protein content. On a per-calorie basis these yogurts can have as much or more protein than the powder you seek to replace.
Zero Sugar Yogurts (170g) | Protein Powder (1 scoop) | |
Calories | 70 | 120 |
Protein (g) | 13-16 | 24 |
Fat (g) | 0-1.5 | 2 |
Carbs (g) | 3 | 3 |
Sugar (g) | 0 | 2 |
% RDA Calcium | 15 | 10 |
% RDA Iron | 0 | 6 |
% RDA Potassium | 2 | 4 |
Cottage Cheese
Cottage cheese is a great way to replace protein powder in your smoothies. We like to use 2% cottage cheese as it is a bit creamier than no-fat and contains less sugar. You might try our favorite cottage cheese smoothie.
As the table shows, you won’t get quite the protein a powder would provide, but still a pretty healthy dose.
2% Cottage Cheese (113g) | Protein Powder (1 scoop) | |
Calories | 90 | 120 |
Protein (g) | 13 | 24 |
Fat (g) | 1.5 | 2 |
Carbs (g) | 4 | 3 |
Sugar (g) | 3 | 2 |
% RDA Calcium | 6 | 10 |
% RDA Iron | 0 | 6 |
% RDA Potassium | 2 | 4 |
Milk
Milk is probably already an ingredient in your smoothies, but it is still a good substitute for protein powder. Of course, if you put in too much you end up with a very thin unsatisfying smoothie. Try combining a bit of milk with yogurt or cottage cheese which thicken your smoothie up nicely. The combination can provide a smoothie with a good texture and a significant dose of protein from both ingredients.
Skim Milk (8 ounces) | Protein Powder (1 scoop) | |
Calories | 80 | 120 |
Protein (g) | 8 | 24 |
Fat (g) | 0 | 2 |
Carbs (g) | 12 | 3 |
Sugar (g) | 12 | 2 |
% RDA Calcium | 25 | 10 |
% RDA Iron | 0 | 6 |
% RDA Potassium | 8 | 4 |
Tofu
Tofu is a good option for adding protein to your smoothies. It will thicken up your smoothie nicely, but if you want it thinner just add milk and increase the protein count more. A side benefit is that while tofu is about 40% fat (by calorie) there is very little saturated fat in tofu.
Firm Tofu (3 ounces) | Protein Powder (1 scoop) | |
Calories | 90 | 120 |
Protein (g) | 11 | 24 |
Fat (g) | 4 | 2 |
Carbs (g) | 3 | 3 |
Sugar (g) | 0 | 2 |
% RDA Calcium | 15 | 10 |
% RDA Iron | 10 | 6 |
% RDA Potassium | 0 | 4 |
Spinach
100g of raw spinach (23 calories) contains 2.9g of protein and it is considered a complete protein source. It is a great smoothie addition, and spinach is indeed a protein superstar. Popeye had it right. Try our Healthy Nutella Smoothie. We like to buy spinach frozen for this purpose. It is a lot cheaper and will last for months in the freezer.
Kale
100g of raw kale (28 calories) contains 2g of protein. Kale is right up there with spinach nutritionally. It’s true. We read it on the internet, but you can check it out for yourself in our guide to kale. This is another veggie we prefer frozen for simplicity and storage. Kale is a complete protein.
Broccoli
100g of raw broccoli (34 calories) contains 2.8g of protein. Broccoli isn’t a veggie most people think about with smoothies, but frozen it is fairly inexpensive and provides a nice nutrition boost without affecting the taste much. Broccoli is also a complete protein.
Cauliflower
100g of raw cauliflower (25 calories) contains 2g of complete protein, a ton of fiber, and other vitamins and micronutrients. We suspect you are skeptical about putting cauliflower in a smoothie, but trust us and try a hidden cauliflower smoothie.
Protein Bars
We actually assume that if you are seeking a substitute for protein powder, you aren’t thinking about another highly processed food like protein bars. If it is an option, just be careful to read the labels carefully. Many contain very little protein. We recommend looking for protein bars that contain at least 10g of protein for each 100 total calories. On a per-calorie basis, that is no more protein than spinach or skim milk.
Foods People Think are Good Sources of Protein (But Really Aren’t)
Peanut Butter
Americans almost universally see peanut butter as a good source of protein, but a closer look refutes this. Two tablespoons of peanut butter contain 7g of protein. The problem is it also provides 190 calories. This means that only 15% of its calories come from protein. That is hardly a high-protein food.
What is worse, if you are putting your peanut butter on toast two pieces can total 350-400 calories, but may only contain 7-10g of protein. It is also worth noting that peanut butter is NOT a complete program. If you are looking for alternatives to protein shakes, peanut butter isn’t it. Check the label for yourself.
Nuts
- Almonds: 1 ounce of almonds contains 165 calories but only 6g of protein.
- Cashews: 1 ounce of cashews contains 157 calories but only 5g of protein.
- Pecans: 1 ounce of pecans contains 196 calories but only 2.5g of protein.
Rolled Oats
- Standard Oats: ½ cup of uncooked rolled oats contains 140 calories but only 5g of incomplete protein.
- Instant Oats: The little bags of instant oatmeal are even worse at 160 calories and only 4g of incomplete protein.
Granola
- 1 ounce (¼ cup) of typical granola contains 130 calories but only 4g of incomplete protein.
Conclusion
We think the best alternatives to whey protein powder in a smoothie are high-protein yogurt and cottage cheese.
And don’t neglect your veggies. Here are 14 High Protein Veggies we should all eat more of, and many go great in a smoothie.
As always, happy cooking from your friends at Live Eat Learn!
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