Chocolate Protein Smoothie (without protein powder!)
This creamy chocolate smoothie is not only vegan and high-protein, but requires NO protein powder! Get your fiber, micronutrients AND protein from whole foods in this simple but satisfying plant-based chocolate smoothie!
Often, when looking for a high-protein vegan recipe without protein powder, they are extremely high in fat and calories to reach that high protein number. Here, I’m adding some chickpeas and soy milk (and powdered peanut butter if you choose) to help boost the protein without excessive fat and calories. However, fats from whole foods sources like the ones here (peanut butter and hemp seeds) are different than oil fats. They are packed with nutrients and fiber and shouldn’t be limited too much in my opinion because their health benefits are great!
I’m Nervous to Put Chickpeas in my Blender…
I was very wary the first time I saw a recipe that included BEANS in a SMOOTHIE. Eww! Wouldn’t it be gritty or bean-y? Surprisingly, they blend right in and you would never know they’re there. The small amount in this smoothie is perfect for anyone with gut issues, too. Did you know that recent research shows that the best way to heal your gut is to have small amounts of a wide variety of plant fiber? (See Fiber Fueled and this podcast episode from Joel Fuhrman here). Adding a few tablespoons of beans to every meal is a gradual, healing way to do it. If you don’t want to add chickpeas though, just skip them! Still delicious and nutritious.
Should I use real Peanut Butter or Powdered Peanut Butter?
I used to be more cautious of fats. I thought the lower fat in my diet, the better, from my influence from Mastering Diabetes and other experts. Maybe if I had diabetes or was trying to lose weight I would still aim for a low-fat diet, but upon further research I’m currently feeling that more whole-food fats can be really beneficial. Whole-food fats are not the same as vegetable oil fats, for example. That’s like saying that sweet potato carbs are the same as a white roll. This smoothie features super healthy fats from hemp seeds (and any other nuts or seeds you choose to add) and peanut butter. If you’re making it for kids who struggle to eat enough calories and fat (like my kids and many I know!), use real peanut butter! If you’re trying to lose weight or reduce total fat intake, use powdered peanut butter like PB Fit or PB2. Powdered peanut butter has the fat taken out. Using it decreases the total calories of this smoothie by about 45 calories and the fat by 6 grams, and increases the protein slightly. It has more of a roasted peanut flavor.
Sugar in this Smoothie
Just like the fat, there is a lot of natural sugar in this smoothie from the banana and dates. However, there are 0 grams of added sugar. When it comes from a whole food, packaged with fiber and nutrition, don’t fear it! That’s my current opinion, at least!
Optional Ingredients
A whole-foods smoothie is great, and you don’t need to add anything else, but I also love to sneak extra power into a smoothie!
Mushroom powder–I have been loving mushroom powder as an immunity booster! I add it to my hot cocoa and chocolate smoothies. I’m on my third bag of it this winter and I think it has really helped us not get sick as much and recover faster! This mushroom powder is the best deal I have found and seems to be great quality. It’s made of ONLY mushrooms and you can’t taste it at all in a smoothie or hot cocoa, I promise!
Frozen cauliflower –A few pieces of frozen cauliflower also blend in seamlessly and checks your cruciferous vegetable intake for the day!
Amla Greens — I’ve also started adding amla powder to my smoothies for extra antioxidants and immunity-boosting power. I trust this brand and love that it’s 20x concentrated amla berries with no caffeine or tea. Can’t even taste it and it wards off sickness really well!
Creatine –I’ve learned of so many benefits that I now add a scoop of Creatine to my smoothies as well.
Protein Powder–If you really want to use protein powder, the brands I like most are with the fewest ingredients. Complement Unflavored Protein is versatile and has good texture. Naked Pea protein is truly made of only yellow peas and nothing else. And for a flavored, sweetened option that is still low ingredients and high-quality, Truvani is a great brand. I’ve also wanted to try the Sun Warrior brand, which comes highly recommended for people who hate protein powder (like me! haha!).
Not a fan of Peanut Butter? More Plant-Based Smoothie Recipes to Try!
Chocolate Cherry Beet Smoothie (One of my very favorites! I make this at least once a week.)
More protein-rich whole food plant based recipes here!
Chocolate Protein Smoothie
Equipment
- blender
Ingredients
- 1 ripe banana, frozen in chunks
- 1 cup soy milk (other milk is fine, too, but will alter protein content)
- 1/4 cup cooked chickpeas
- 1.5 TBSP cocoa powder
- 1 TBSP hemp seeds
- 1 TBSP peanut butter (or 2 TBSP powdered peanut butter for lower fat, such as PB2)
- 2-3 dates (optional, for sweetness--highly recommended if you want kids to love this smoothie)
- 1 large handful spinach or mixed leafy greens, fresh or frozen
Optional Ingredients
- 1/2 TBSB mushroom powder (you can't taste it!)
- 1-2 TBSP additional nuts or seeds, like ground flax seed or walnuts for more nutrition
- a few pieces frozen cauliflower
Instructions
- Blend all until smooth, and enjoy!
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I have never liked banana (unless it is baked into banana bread) but on a whim I decided to try this and I LOVED it. I’ve had it twice now, and my kids also loved their chocolate smoothie that they had no idea had so much goodness in it. This is a new family favorite and my whole family is laughing that I actually ate something with banana in it.
Haha! I’m so glad! Thanks so much for telling me. 🙂