Few things are worse than a protein shake or smoothie that’s overly viscous, or liquidy. But finding the perfect thickness can be a balancing act as well.
Not only are the ingredients you use crucial to shaping the thickness of your protein shake, but even the sequence you blend them can play a role.
If you have a good blender, like a Vitamix, Blendtec, or NutriBullet, you can get away with combining everything in one blend. But even a high-performance blender doesn’t guarantee the perfect consistency.
To make your protein shake thicker, here are some tips and tricks that I’ve found to work quite well, even if you need to go back to the kitchen and add more to it.
1. Sequence Matters
If you use a lot of fruits and vegetables with your protein smoothie or shake, the process in which you blend your ingredients matters.
I’ve been making my dad a protein smoothie almost every day for the last two years and I’ve dialed in the perfect sequence (which I learned from a professional). I always start by blending the greens, avocado, and plant milk first, then add fruit, protein powder, and peanut butter for a second-round blend.
By thoroughly blending the greens first, the smoothie’s consistency, texture, and creaminess are significantly enhanced. While this doesn’t guarantee a perfectly thick protein shake, it’s a good place to start. (Hint: it’s the avocado, peanut butter, and banana that make it a superbly thick smoothie.)
2. Add Half an Avocado
Adding avocado to your smoothie and shake goes a long way in improving the thickness. Even if you have an entire blender full, just half an avocado will make a substantial difference.
Avocado is also a healthy fat that can help satiate your hunger for longer. It’s also relatively transparent in taste, in that you’ll hardly know it’s there aside from the added thickness.
3. Canned Coconut Milk
Coconut milk that comes in a can (not the plant-based milk alternative in a carton) is another healthy fat that can help thicken your protein shake. Proceed with caution, though, as it’s very high in calories.
However, you can sometimes find canned coconut milk that’s lower in fat. It may not be as thick, but it can still add a creamy texture to your protein shake. It pays to buy organic coconut milk, as organic options typically contain fewer additives, preservatives, and whiteners.
4. Mix in Yogurt
Yogurt is a versatile food that can enhance a lot of different things, from oatmeal and granola bowls to veggie dips and baked goods. I am a sucker for a dollop of yogurt in my morning oatmeal but sometimes I use it as a thickening agent for smoothies.
Now with many different plant-based yogurts available, even vegans can take advantage of yogurt to make their protein shakes thicker. But if you can tolerate dairy, Greek yogurt provides the ultimate thickness and an added protein boost.
5. Incorporate Oats
Oats can be a secret weapon for thickening protein shakes. This is what has spurred the trend for overnight oats. But you don’t have to wait overnight to achieve the desired results.
Quick oats can absorb moisture in about 15 minutes. So, if you need a quick way to make your protein shake thicker, stirring in a modest scoop of oats can do just the trick.
If you want to increase the fiber load and reduce the glycemic index, old-fashioned oats also work well. But they typically need a bit more time to soften, ideally overnight.
6. Fold in Flax Ground Seed
Ground flax seed is an easy way to up the fiber and thickness of your protein shake. Not only does the soluble fiber in flax seeds help promote weight loss by reducing hunger and cravings, but they’re also rich in omega-3 fatty acids, which have been shown to lower cholesterol levels and reduce the risk of heart disease.
While effective, ground flax seeds are potent, meaning that a little bit goes a long way. Too much could induce excessive bowel movements, especially if you’re sensitive to high-fiber foods.
7. Try Nut and Seed Butter
Whether it’s peanut butter, sunflower seed butter, or almond butter, these nut and seed butters are some of my favorite ways to make my protein shakes thicker.
Sure, these gooey additions up the fat and calorie content, but they can also up the protein content and taste. Peanut butter offers the most pronounced flavor, while almond butter is a bit smoother and more transparent tasting.
It’s important to be mindful of what types of shakes and smoothies you add nut and seed butters in, ensuring you’re complementing your concoction, not overpowering it.
8. Bring in the Banana
While not everyone loves bananas as much as I do, this starchy potassium-rich fruit can help thicken your protein shake or smoothie. Bananas pair well with vanilla-flavored and chocolate-flavored protein powder.
I like to cut up pieces of banana and put them in the freezer. Not only do they last longer without browning, but frozen fruit helps retain my smoothie’s thickness while making it colder and more enjoyable.
9. Soak Chia Seeds
Just like oats, you can add chia seeds to soak in your protein smoothie or shake. This form of thickness isn’t for everyone, as chia seeds can dramatically alter the texture. But some people enjoy them for their added thickness and nutrition.
Chia seeds are chock full of fiber, protein, omega-3 fatty acids, and various micronutrients, making them a valuable addition to any protein smoothie.
10. More Protein Powder
If your protein shake or smoothie isn’t already loaded with protein, you can always a bit more protein powder to make things thicker. This is the easiest trick in the book, but there’s a fine line between the perfect thickness and overdoing it on protein.
While it depends on the person (their age, body composition, training load, etc.), generally you don’t need more than 30 to 40g of protein in what sitting. (See my post on how much protein powder to consume per day.)
So, an extra scoop of protein powder might mean an extra load placed on your liver and kidneys, as well as unused protein being stored as fat.
The bottom line: there are many things you can add to your protein drink to make a thicker. Be creative within your means and experiment with what works best for you.
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About The Author
This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.