You might already use yogurt as a base, but upgrading to a thicker Greek-style version will make your smoothie a protein powerhouse. One six-ounce cup of plain Greek yogurt packs in a whopping 18 grams of protein. Flavored versions can be surprisingly high in sugar, so stick with plain, says registered dietitian nutritionist and culinary specialist Sara Haas, RDN, LDN, spokesperson for the American Academy of Nutrition and Dietetics. “You can control the sugar,” she says. “If you want something a little sweeter, add a little honey or fruit.”
Dairy-free smoothie drinkers rejoice: Tofu is an amazing substitute for yogurt when you’re looking for a creamy texture. With half a cup of silken tofu, you’ll pack in 4 grams of protein per serving. And just like how tofu is known for taking on the flavor of other ingredients when you’re cooking, it won’t overwhelm the taste of your smoothie fixings either. Check out these other vegetarian protein options.