The #1 High-Protein Upgrade for Your Morning Smoothie

Smoothies are the ultimate breakfast option for busy mornings. You can fill them with nutritious ingredients and easily sip them as you head out the door. Plus, if you’re someone who isn’t hungry for breakfast, you may find that drinking something is more palatable than eating a more formal meal. 

To make your smoothie a well-rounded breakfast, you’ll need to add more than just fruit and water. Eating a high-protein breakfast helps support steady energy levels throughout the morning. Protein gets digested more slowly than carbs, so it can keep you held over for longer. It also helps prevent blood sugar spikes, making it a helpful nutrient for managing diabetes and prediabetes.

You may think that protein powder is the only way to make a high-protein smoothie, but that isn’t the case. The best high-protein upgrade for your morning smoothie is actually in your refrigerator: Greek yogurt. Just one 7-ounce container provides an impressive 20 grams of protein. Greek yogurt is also rich in calcium and probiotics to support bone and gut health. Plus, because it’s lower in lactose than many other dairy products, it may be easier for some people with lactose intolerance to tolerate.

Keep reading to learn more about what makes Greek yogurt a worthwhile addition to your morning smoothie and recipes to use it in.

The Health Benefits of Greek Yogurt

It’s a High-Quality Source of Protein

As mentioned above, a 7-ounce container of Greek yogurt has a whopping 20 grams of protein, including all nine essential amino acids. In addition to being a complete source of protein, Greek yogurt may be easier for the body to digest and absorb than other types of protein. While more research is needed, one study found that the proteins in yogurt may help build muscle mass more effectively than other sources of milk protein, partly because they’re easier to digest.

It Contains Probiotics

Not only is Greek yogurt high in protein, but it’s also an excellent source of probiotics. Probiotics are live microorganisms used in the fermentation process that can support a healthy gut microbiome. Besides keeping you regular, a healthy gut supports other aspects of health, including your brain, metabolism, immune system and mood.

It’s a Good Source of Calcium

Most Americans don’t get enough calcium, which can increase the risk of bone health issues like osteoporosis. Calcium is primarily stored in your bones and teeth, providing strength and structure so they’re less likely to break. 

Fortunately, Greek yogurt is a good source of calcium. The exact amount varies depending on the product, but most contain at least 10% of the daily value (DV). In fact, dairy products are one of the main sources of calcium in a typical American diet.

It May Be Low in Lactose

Not only is Greek yogurt a good source of protein and calcium, but it’s also generally low in lactose. Being lactose intolerant can make getting certain nutrients found in dairy products, like calcium, more challenging. Luckily, Greek yogurt can be easier for some people with lactose intolerance to tolerate, with lactose-free formulations also available. For reference, a glass of milk has about 12 to 13 grams of lactose, while 6 ounces of Greek yogurt only has about 4 grams of lactose.

How to Add Greek Yogurt to Smoothies

Greek yogurt is incredibly versatile and contributes a satisfying, creamy consistency to smoothies. To keep added sugars low, opt for plain Greek yogurt and include fruits, like bananas and berries, for a touch of natural sweetness. Nuts, seeds and nut butters are also helpful additions, as they provide protein, fiber and healthy fats to make your smoothie even more filling. 

• Pineapple Green Smoothie: This tropical, creamy smoothie offers 13 grams of protein per serving. It also includes spinach for a healthy dose of leafy greens.
• Peanut Butter & Jelly Smoothie: This PB&J-inspired smoothie is a healthy spin on a childhood classic. Each serving provides 18 grams of protein and 7 grams of fiber to help power you through your morning. 
• Strawberry-Banana Protein Smoothie. This tasty smoothie boasts 19 grams of protein per serving. It features strawberries, banana and mango for a deliciously fruity start to your day.

The Bottom Line

Smoothies are a convenient yet nutritious breakfast option. However, if you don’t want to find your stomach grumbling just an hour or two later, we recommend adding Greek yogurt to the mix. Packed with protein, fiber, calcium and probiotics, Greek yogurt helps keep you full while also supporting bone and gut health. Plus, its creamy texture makes it even more irresistible, giving you that extra motivation to start your day.