By After rounds of testing to get that perfect texture, this berry protein smoothie without protein powder is thick, creamy, and tastes like dessert. Ready in 5 minutes, it packs in 20 grams of protein and lots of fiber to keep you full!
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I love making protein shakes and smoothie recipes, drawing inspiration from some of my favorite restaurant drinks. Admittedly, I love Erewhon's recipes, and their berry maple collagen protein smoothie is one of my absolute favorites.
So, I decided to make my own version at home, and dare I say, this protein smoothie without protein powder is even better than the original! It comes together with less than 10 staple ingredients and makes the perfect high-protein meal-prep breakfast recipe or snack for the whole family. In fact, I may never go back to the store-bought version again!
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why no protein powder?
Most protein smoothie recipes blend a scoop of protein powder with milk and call it a day. No problem with that if you don't mind chalkiness and artificial sweetener..
But if you're looking for something made with real foods and still gets 20 grams of protein then this smoothie is for you! It's made with cottage cheese and Greek yogurt for a whopping 20 grams of protein. The berries add natural sweetness, flavor, AND fiber!
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Mixed frozen berries: I might seem annoying but the mixed berry part of this is key! A little sweet, a little tang.
- Banana: For extra sweetness and a creamy consistency. The riper the better!
- Cottage cheese & Greek yogurt: To get that protein! A plant-based Greek yogurt will work in place of both.
- Milk: Use any milk you like! I love soy milk.
- Pantry Staples: Grab your vanilla extract, maple syrup, and cinnamon to add flavor to the smoothie. Honey and agave also work well.
- Ginger: Use minced ginger, powdered ginger, or a fresh knob (with or without the skin).
This protein smoothie without protein powder has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
the protein smoothie formula (works for any flavor!)
If you want to make your own version of a protein smoothie without protein powder, here's the base formula that I use:
The protein base: Low-fat cottage cheese AND Greek yogurt. I recommend both because if you just use Greek yogurt it'll be too tangy. I like the brand Nancy's for both - Nancy's low-fat Greek yogurt has 22g of protein per serving while Nancy's cottage cheese has 14g protein per serving.
The liquid: Low-fat milk packs in the most protein per serving. Soy milk is a great dairy-free protein alternative.
The flavor: Frozen fruit is the easiest way to add flavor and thickness. You can also use peanut butter, bananas, chocolate, or whatever you like!
The extras: A hint of vanilla or cinnamon can really elevate a protein shake to the next level. Add a touch of flavor and test because a little goes a long way. Using these flavors instead of boatloads of added sugar is what keep this a low-calorie high-protein recipe.
how to nail this protein smoothie without protein powder every time
- Blend everything together for up to an entire minute or until all curds are gone. Add liquids first, then soft ingredients (yogurt, cottage cheese, banana), then frozen fruit on top. This prevents the blender from getting stuck and eliminates any cottage cheese curds.
- Pour the mixture into a glass, and enjoy!
make it dairy free!
Yes, for a dairy-free option just use your favorite non-dairy yogurt, cottage cheese, and milk. I like Siggi's dairy-free yogurt, but choose whatever you like best. Just look for plain varieties so you don't impact the flavor of the drink.
how to boost protein in smoothies even more?
Can you just add protein powder to boost the protein content? You sure can! But, if you're looking for whole food ingredients, try these instead:
- Peanut butter: Two tablespoon adds an extra 7g of protein
- Hemp seeds (hearts): Two tablespoon adds about 7g of protein.
- Chia seeds: Two tablespoon adds about 4g of protein and a whole 10g of fiber!
- Flax seeds: Two tablespoon adds about 3g of protein and 3g fiber. Not the heaviest nutrient hitter but you don't have to deal with seeds stuck in your teeth like you do with chia seeds. Ha!
a full breakfast
Ok I love smoothies, but they are not a meal on their own. They need some turkey bacon with them or toast. You know - some bread or something like protein lemon ricotta pancakes (perfect pairing with berries!) or Dunkin Wake Up Wrap recipe for the savory side. Or, if you're going for more of a bowl, check out our protein acai bowl recipe!
Recipe
berry protein smoothie without protein powder
Ingredients
- 1 cup frozen mixed berries
- ½ cup cottage cheese
- ⅔ cup plain greek yogurt (non-fat)
- ½ teaspoon vanilla
- 2 tablespoon maple syrup (pure)
- 1 teaspoon minced ginger (or 1 fresh knob (with the skin is fine))
- 1 banana (the darker the banana, the sweeter it will be)
- ⅓ cup fat free milk
- ¼ teaspoon ground cinnamon
Before you start!
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Instructions
- Add everything to a blender and blend until smooth and creamy. It will take a full minute of blending to get rid of all the curds.
- Enjoy!
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
Awesome! Thanks!
Yum!
Spectacular!
Thank you Mari!
Delicious!!
Awesome!