Natural Protein Smoothie (Dairy-Free, No-Nuts, No Protein Powder)

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This all-natural, plant-based 28G protein smoothie is loaded with whole-food ingredients that provide a satisfying boost of protein, fiber, and antioxidants—no dairy, no nuts, and no artificial additives! Instead, it harnesses the power of nutrient-dense plant foods like seeds, legumes, and fiber-rich fruits to keep you feeling full and energized.

Natural protein smoothie with strawberries and red lentils.

Whether you need a quick breakfast, post-workout fuel, or an afternoon pick-me-up, this smoothie is a delicious and easy way to get high-quality, whole-food protein in every sip. Plus, it's creamy, refreshing, and naturally sweet—without refined sugars! Keep reading to learn how to make this nutrient-packed, protein-rich smoothie with simple, wholesome ingredients.

This Natural Protein Smoothie was inspired by my Healthy Sweet Potato Protein Mousse on my site, my Protein Coffee recipe, and blended Chia Pudding with Strawberries.

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🧋Why Cooked Split Red Lentils Are Great in a Smoothie
👩🏼‍🌾 Ingredients & Health Benefits
🍓 Substitutions
📖 How to Make Natural Protein Smoothie
✔️ Expert Tips
🛒 Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🫙 Related Recipes
🥣 More Savory Breakfasts
👩🏽‍🍳 Made this recipe?
📖 Recipe
💬 Comments

🧋Why Cooked Split Red Lentils Are Great in a Smoothie

High in Plant-Based Protein – Just ¼ cup of cooked split red lentils adds about 4–5g of protein, making them a natural, whole-food protein source without needing protein powders.

Mild & Neutral Flavor – Unlike other legumes, red lentils have a very mild taste, blending seamlessly into smoothies without overpowering the flavor.

Ultra Creamy Texture – When cooked and blended, split red lentils create a smooth, velvety consistency, making your smoothie thicker and more satisfying.

Rich in Fiber for Fullness – Packed with soluble fiber, red lentils help stabilize blood sugar levels, keep digestion smooth, and promote long-lasting fullness.

Budget-Friendly & Accessible – They’re affordable, easy to cook, and store well, making them a cost-effective way to add clean protein and fiber to your smoothie.

Cook, cool, and blend them into your smoothie for a protein-rich, creamy, and nutritious boost—without changing the taste!

👩🏼‍🌾 Ingredients & Health Benefits

Nondairy milk, chia seeds, hemp hearts, dried red lentils, dates, frozen strawberries, and freeze-dried strawberry powder.

Split red lentils are packed with fiber and protein, making them excellent for weight management, reducing LDL cholestero l, lowering blood pressure, and supporting gut health.
Frozen strawberries - buy organic when possible
Strawberry powder (optional) contains fisetin which may boost anti-aging autophagy, help reduce inflammation, and may help fight cancer.
Chia seeds may help with weight loss, as they are rich in fiber, which adds bulk to your meals and hence prolongs their satiety value. Plus, they slow down digestion and delay the release of glucose in the blood. This is for ground chia seeds.
Hemp hearts are protein powerhouses, offering 31.6g of protein per 100 grams—151% more than eggs, which contain 12.6g protein per 100 grams.
Nondairy milk: Use soy, almond, oat, hemp, or cashew milk. Plant-based milk offers several health benefits over cow's milk, including lower saturated fat and zero cholesterol. Soymilk is particularly notable for its protein content, which is comparable to cow's milk, and it contains spermidine, a compound that promotes autophagy and supports cellular health and longevity.
Medjool dates are nutrient-rich, providing fiber for digestion, potassium, magnesium, and vitamin B6. Some research indicates that dates can help lower blood glucose levels, reduce cholesterol and triglycerides, and increase beneficial HDL cholesterol. They also appear supportive of a healthy gut microbiome.
Peanut butter, nut butter, or tahini (optional): Nut butter adds plant-based protein and healthy fats, helping keep you full and energized. It creates a rich, creamy texture while adding natural sweetness, reducing the need for extra sweeteners. I have made this natural protein smoothie with and without nut butter and I enjoy it both ways!

See the printable recipe card below for quantities.

🍓 Substitutions

Lentils - Use ⅓ cup dry split red lentils, or about 1 cup cooked. Or use the same amount of a different legume (white beans, chickpeas, green peas, navy beans).
Strawberries - substitute with the same amount of frozen mango, banana, blueberries, raspberries, or fruit of choice
Medjool dates - use additional dates for a sweeter smoothie or substitute with date syrup, maple syrup, or agave
Freeze-dried strawberry powder- Use cocoa powder instead for healthy flavanols. See my Vegan Food List for low-cadmium options.
Nut butter - add some for a creamier texture or use sunflower seed butter or tahini

For more healthy smoothies, visit my Vegan Breakfast Recipes page.

📖 How to Make Natural Protein Smoothie

This is an overview. The full recipe is at the bottom of the post.

Rinse the lentils in a sieve under running water until the water runs clear, then drain.

Rinsed red lentils in a saucepan with water.

Add double the amount of water as lentils: Transfer them to a small saucepan with water.

Cook the lentils: Bring to a gentle simmer and cook over low heat for about 12 minutes, or until the lentils are fully cooked but hold their shape. They should not be mushy.

Chia seeds, hemp hearts, cooked red lentils, date, frozen strawberries, and freeze-dried strawberry powder in the canister of a blender.

Blend: Transfer the cooked lentils to a blender along with chia seeds, hemp hearts, dates, frozen strawberries, nut butter, and strawberry powder (if using).

Nondairy milk, chia seeds, hemp hearts, cooked red lentils, date, frozen strawberries, and freeze-dried strawberry powder in the canister of a blender.

Add milk: Use soy milk for the most protein but any milk will work.

Natural protein smoothie in the canister of a blender.

Blend on high until smooth and creamy. Add more milk as needed until the desired consistency.

Natural protein smoothie with strawberries and hemp hearts.

✔️ Expert Tips

Cook the lentils with twice the amount of water over very low heat. The water should fully evaporate once the lentils are cooked. Or use about 1 cup of cooked lentils.
Nut Butter Option: Use 1 cup of nondairy milk if omitting the nut butter. Add 2 tablespoons of nondairy milk for each 1 tablespoon of nut butter or tahini.
Dates: Add more dates for a sweeter smoothie.
Storage: Refrigerate in an airtight container for up to 2 days.

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🙋🏽‍♀️ Recipe FAQs

Are protein smoothies effective for weight loss?

Protein smoothies can aid in weight loss by promoting satiety and preserving muscle mass during calorie restriction. However, ensure they are part of a balanced diet and not relied upon solely. Be mindful of the calorie content and avoid adding excessive sweeteners or high-calorie ingredients.

Why choose a savory breakfast over a sweet one?

Opting for a savory breakfast can help stabilize blood sugar levels, reducing mid-morning energy crashes and cravings. Savory options often emphasize proteins and healthy fats, contributing to sustained energy throughout the day.