When it comes to boosting your protein intake with shakes and smoothies, the powder you choose can make all the difference. I have two favorites that I find to be the best protein powder for shakes and smoothies (one whey, one plant-based protein). And we'll talk about the best protein flavor for smoothies as well.
Whether you're aiming to increase muscle mass, on a weight loss journey, or just looking to add more protein to your diet, the right protein powder can help you meet your goals AND your taste preferences.
Here we'll focus on two exceptional options: BlueBonnet Original Whey Isolate for those who prefer whey protein and KOS Organic Superfood Chocolate Protein for the best vegan protein powder choice. They are both high quality protein supplements and neither has any artificial flavors or sweeteners.
And btw, this post is not sponsored by any brand. I am simply sharing the best protein powders I have found and use daily.
Jump to:
- Whey and Plant Based Protein for Shakes and Smoothies
- The Best Whey Protein for Shakes and Smoothies
- The Best Plant-Based Protein for Shakes and Smoothies
- Which Protein is Better for You - Whey or Plant-Based?
- The Best Protein Flavor for Shakes and Smoothies
- Tips for Perfect Protein Smoothies
- Your Smoothie, Your Way
- FAQ
Whey and Plant Based Protein for Shakes and Smoothies
Shakes and smoothies made with protein powders are a great way to get more protein into your diet. There are many different types of protein powder supplements, but today we're focusing on one whey protein and one plant-based protein because whey and plant-based are the most common types of protein used in shakes and smoothies.
Whey comes from cow’s milk and is excellent at supporting muscle growth. Plant-based proteins (vegan protein powders) come from things like peas, brown rice, and hemp seeds. They're great for people who don't eat animal products or have allergies to milk products. Below I offer more details into the comparison, but first let me tell you about these two protein powders that make the best shakes and smoothies.
The Best Whey Protein for Shakes and Smoothies
Hands down, this BlueBonnet whey is the absolute best whey protein powder for shakes and smoothies. Here's why:
- it has a very subtle vanilla flavor, which not only lets the other ingredients in your smoothie stand out, but it doesn't have that unflavored whey flavor. You know what I mean, right? That mild cheesy, powdery, milky non-flavor flavor. This protein doesn't have that.
- it is unsweetened, so you can add whatever sweetener you like. No worrying about it being too sweet or having an aftertaste from an artificial sweetener you're not crazy about. Add whatever sweetener you like (recommendations below) or let fruit do its thing, and love every shake you make!
- it has 26 grams of protein per scoop
- it's a whey isolate, which is great for breakfast or post-workout protein shakes, when you want the essential amino acids absorbed more quickly
- it's from grass-fed cows that have not been treated with and antibiotics or growth hormones
- it's 98% lactose free, in case lactose intolerance is an issue for you
- it has no artificial sweeteners, flavors, or sugar alcohols
- it makes creamy shakes and great protein ice cream!
Not sure you believe me? At the time of publishing this article, I've purchased it 8 times already:
And I've used it all of the (vanilla based) fruit smoothies in our protein shakes collection, as well in this Oreo protein shake, this tiramisu protein shake, and this caramel pecan protein shake.
I find it to be the absolute best protein flavor for smoothies, as it does not outshine the other ingredients. If you're trying to make a strawberry protein smoothie, you want it to taste like strawberry, don't you? Not an overly sweet vanilla protein powder, not cheesy unflavored whey, and definitely not pea protein.
This whey isolate blends smoothly into your fruit smoothies or post-workout shakes, giving them a creamy texture without added sugar or artificial anything.
Read more details at the product link on Amazon: Bluebonnet whey
If you're looking for a the best chocolate protein for shakes and smoothies, read on. Even if you're not dairy-free or vegan, there's a plant-based protein powder that I highly recommend. I find that is has a much more pronounced chocolate flavor than chocolate whey protein powders without having the artificial sweetener taste you find in many whey protein shake powders.
The Best Plant-Based Protein for Shakes and Smoothies
If you are on a vegan diet or have dietary needs that exclude dairy, I find this KOS chocolate protein to be the best vegan protein for shakes and smoothies. Here's why:
- it's the best tasting plant-based protein powder out there. I even like this chocolate protein better than any whey/dairy chocolate protein powder for shakes and smoothies. It has a full, rich chocolate flavor that isn't overpowered by the taste of whey or pea protein powder. Before this I used Orgain chocolate, which I also like, but KOS chocolate tastes even better.
- it is full of superfoods like flax, chia, and quinoa (but you don't taste them!) and has a clean ingredient list
- it has added vitamins and minerals, making it a full on meal replacement shake, great for weight loss plans or as a quick meal on the go
- it has no sugar alcohols, and it is sweetened naturally with monk fruit, stevia, and low glycemic coconut sugar (2g per serving)
- its blend of organic pea protein, flax seed, quinoa, chia seed, and pumpkin seed protein make a complete protein, offering all the essential amino acids our bodies need (20 grams of complete protein per serving)
- it has organic cocoa powder as the third ingredient, so you know it has real chocolate flavor
- it has digestive enzymes, and doesn't give the protein shake bloat we all hate!
Again, proof that I'm giving real advice:
Read more details at the product link on Amazon: KOS Superfood Chocolate Protein
I used KOS chocolate protein in the recipes for these chocolate covered strawberry and chocolate cherry smoothies. And I promise you, there is no whey (haha, way) that a dairy based protein powder would give you the taste of chocolate covered cherries or strawberries in a protein shake. It would just be too creamy and not chocolatey enough. (Try these shakes!!)
Which Protein is Better for You - Whey or Plant-Based?
Both whey and plant proteins have their benefits, and it really depends on your individual needs and preferences as to which protein type is better for you.
Without going into all the details and initiating a debate, the summarized version of the comparison is this:
- whey protein has better bioavailability (Read more here on the NIH site: Protein - Which is Best?, a protein source comparison.)
- whey protein generally tastes better (pea protein tends to have an earthy flavor)
- whey protein shake powders generally have less carbohydrates than plant protein powders and a higher protein content per scoop
- plant protein is more agreeable to the environment
- plant protein generally doesn't cause the side effects (bloating, digestive issues, acne) that whey protein may cause
Personally, I tend to choose plant protein for my post-workout shakes, but I use whey protein isolate when I turn the shake into protein ice cream (by putting it into an ice cream maker).
The Best Protein Flavor for Shakes and Smoothies
For whey/dairy based protein shakes and smoothies:
The best protein flavor for smoothies is this subtly flavored vanilla protein from Bluebonnet. It's the best of both worlds - vanilla and unflavored protein, without added sweeteners.
Other vanilla protein powders will undoubtedly have a stronger flavor that will compete with the other ingredients in your shake, and make all your smoothies taste kinda the same.
Other unflavored dairy proteins will undoubtedly have that cheesy (whey), or powdery (casein or whey/casein blends) unflavored flavor.
The Bluebonnet protein is great with strawberries, blueberries, peaches, banana, peanut butter (or any nut butter), cocoa powder... pretty much any favor you'd enjoy in an ice cream is great in a shake. It's a great base for any whey protein shake or smoothie.
For plant-based protein shakes and smoothies:
The best protein flavor for plant-based smoothies is definitely chocolate. Many vegan bloggers will tell you how "great" their smoothie is with plant-based vanilla protein powder, but I promise you it's not. Vanilla plant based protein powders all have that earthy flavor.
But chocolate flavored plant-based protein is SO MUCH BETTER than vanilla (or any non-chocolate) flavor plant protein. The KOS protein I mentioned above reminds me of chocolate cake (or chocolate protein cake?) and is the best of the vegan options, in my opinion. Orgain chocolate is my second choice. I used that religiously before discovering KOS.
Try these with banana, strawberries, or cherries for the most delicious and nutritious plant-based protein smoothies. And for a lower carb shake, just blend KOS with your favorite milk and a few ice cubes.
It's also worth mentioning the nut-based protein powders, like peanut protein and almond protein. While I generally like these flavor-wise, they tend to have only ~50% protein (as compared to the pea protein blends which have ~80% protein). That means less grams of protein in your smoothie. I've also found that peanut protein can offer a dry mouthfeel.
Bonus tip for green smoothies:
If you're making a green smoothie, I find collagen protein to the best protein for green smoothies. I use these marine collagen peptides and the powder blends in without changing the taste or texture of the smoothie, as with this watermelon green smoothie.
I find that dairy based protein powders make a green smoothie creamy (which I find weird), and plant-based protein powders give them a thick, earthy flavor and sandy texture. (I also use the collagen powder for coffee! Definitely the best protein to add to hot coffee.)
Tips for Perfect Protein Smoothies
- Choose the right protein powder (one of the two mentioned above). One scoop of protein powder is one serving for the Bluebonnet whey, and two scoops is one serving for the KOS protein.
- Choose your liquid based on the results you want. Thinner milks (like unsweetened almond milk) will offer less flavor and texture than a creamy oat milk, for example. (And less calories, so keep that in mind too!)
- Avoid adding ice to smoothies or shakes, as it dilutes the flavor of the other ingredients. Instead, opt for frozen fruit for a smooth, thick, flavorful shake. (I use ice in a couple of smoothie recipes, but only when there isn't any frozen fruit in the recipe. Even then, I just use enough to keep the smoothie cold.)
- Choose your sweetener, if you need one. I suggest natural sweeteners, including the natural calorie-free sweeteners like erythritol, monk fruit, and stevia. I often skip the sweetener when I'm using frozen fruit, as I find it sweet enough as is. If you do want to add sweetener, consider how the flavor of the sweetener will go with your other ingredients. I probably wouldn't use maple syrup in a blueberry smoothie, but I think it'd be great in a pumpkin smoothie (for example).
- Don't add Greek yogurt or cottage cheese unless you really like the flavor of them. While we're at it, don't use cauliflower as the frozen base, either. You deserve a TOTALLY DELICIOUS smoothie.
Your Smoothie, Your Way
Now that I've provided you with (what I believe to be) the best protein to add to smoothies, it's time for you get blending! I truly believe the protein powders I mention in this article are the best options as a base to your protein smoothies and shakes. From there, let your imagination go wild!
If you'd like some recipe inspiration, check out our collection of delicious protein smoothies. Once you get the hang of which ingredients to use and how much of them, you'll be a smoothie pro. And you are always welcome to reach out with any questions! (Comment below or send an email.)
FAQ
Using 1-2 tablespoons peanut butter (or any nut butter) is an easy way to add healthy fats and make your shake more filling and contribute to more stable blood sugar levels.
Check out this recipe for a peanut butter banana shake. It is SO GOOD! And very filling. Half the recipe is more than enough as a delicious healthy snack.
Yes, chia seeds are a great choice for healthy fatty acids and a superfood boost! Flax seeds, sunflower seeds, and pumpkin seeds are also a good option. Start with a teaspoon, and see how you like the taste. Adding up to a tablespoon would be great!
The one I recommend is Original Flavor Whey Protein Isolate, and when you look at the ingredients it says "natural vanilla flavor." To me, it is the perfect amount of vanilla flavor to overcome the common (unpleasant) taste of unflavored whey, while subtle enough to let the other flavors in your smoothie shine.
If you don't like the taste of plant-based protein made with pea protein or brown rice protein, peanut protein and almond protein powder are good vegan protein options.
Protein smoothies make a great high protein breakfast or snack, and they are great for a post-workout refuel. Protein smoothies made with KOS meal replacement protein powder also make great substitutes for meals (dessert shake for dinner!).
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