20+ Homemade Protein Shake Recipes
Here are some delicious and healthy protein shake recipes you can whip up in minutes using simple and easily available ingredients. Also, note that most of these recipes include dairy (milk and yogurt). If you are allergic to dairy, you may switch the ingredients with other plant-based, non-dairy options of your choice.
1. Green Power Protein Shake
If you love having green smoothies in the morning, this recipe is for you. It contains spinach, which has a mild taste and won’t feel overwhelming. The high protein content in it comes from Greek yogurt and soy milk. This green protein shake is ideal for weight loss, as it will keep you satiated for longer (2). Protein: 22.7 g Ingredients
1 cup of spinach 1 medium-sized banana, ripe ½ avocado, sliced ½ cup of Greek yogurt, plain 1 tablespoon of peanut butter 1 cup of soy milk, unsweetened
How To Prepare
2. Chocolate Protein Shake
This recipe is for all the chocolate lovers out there. It is hands down one of the most popular homemade protein shake flavors. Bananas and chocolates are one of the classic flavor pairings! And bananas are the best for making the shake smooth and creamy. You may add maple syrup, honey, or any sweetener of your choice for a sweet taste. However, avoid doing so if you have diabetes or are on a weight loss journey. Protein: 20.3 g Ingredients
1 medium-sized banana, peeled 1 tablespoon of cocoa powder 1 tablespoon of almond butter, unsweetened 1 cup of milk, unsweetened ½ cup of Greek yogurt, plain 1 tablespoon of dark chocolate, grated Sweetener, as per your taste (optional)
How To Prepare
3. Cinnamon Roll Protein Shake
This shake combines the sweet and spicy taste of cinnamon with a high protein content. It is perfect for anyone who craves the comforting flavors of a classic cinnamon roll while still wanting to stay on track with their fitness goals. Protein: 15.8 g Ingredients
1 medium-sized banana, peeled and sliced ½ teaspoon of cinnamon powder 1 cup of milk, unsweetened ½ cup of Greek yogurt, plain ¼ teaspoon of vanilla extract 1 teaspoon of honey (optional)
How To Prepare
4. Vanilla Chai Protein Shake
This protein shake blends aromatic spices and creamy vanilla in every sip. If you love the warm, comforting flavors of chai (tea), it is perfect for a post-workout boost, a quick breakfast on the go, or a midday snack. Protein: 17.8 g Ingredients
1 medium-sized banana, peeled 1 teaspoon of black tea leaves 1 cup of water ½ teaspoon of cinnamon powder ¼ teaspoon of ginger, grated ¼ teaspoon of cardamom powder ¼ teaspoon of nutmeg powder ½ cup of Greek yogurt, plain 1 cup of milk, unsweetened (or plant-based milk) 1 tablespoon of chia seeds 1 teaspoon of vanilla extract 1 teaspoon of maple syrup (optional)
How To Prepare
5. Pumpkin Spice Protein Shake
If you need a homemade protein shake for weight loss that is delicious and filling, try this one. It has the classic flavors of a pumpkin pie that is sure to become an instant favorite. Enjoy the fall flavors throughout the year! Protein: 10.8 g Ingredients
½ cup of pumpkin purée 1 cup of milk, unsweetened (or plant-based milk) 1 medium-sized banana, peeled 1 teaspoon of pumpkin pie spice ½ teaspoon of vanilla extract 1 tablespoon of maple syrup (optional) A pinch of sea salt
How To Prepare
6. Oatmeal, Peanut Butter, And Banana Protein Shake
This protein shake recipe combines the classic peanut butter, oatmeal, and banana to create a delicious and nutritious drink. It is packed with protein, healthy fats, and fiber, and is perfect for a quick breakfast or post-workout refuel. Protein: 18.3 g Ingredients
1 medium-sized banana, peeled 1 tablespoon of peanut butter, unsweetened ¼ cup of oats 1 cup of milk, unsweetened 1 tablespoon of honey (optional)
How To Prepare
7. Oatmeal And Apple Protein Shake
Whether you need a homemade protein shake for muscle building, weight loss, or simply to maintain a healthy lifestyle, this one is a great option. Apple and oats contain fiber, while milk and Greek yogurt provide protein and healthy fats. If you love your protein shakes on the sweeter side, you may also add pitted dates to it. Protein: 21 g Ingredients
1 cup of rolled oats 1 medium-sized apple, chopped 1 cup of milk, unsweetened ½ cup of Greek yogurt, plain ½ teaspoon of cinnamon powder 2 pitted dates (optional)
How To Prepare
8. Hemp Green Protein Shake
If you love a green smoothie with natural ingredients, high protein content, and great taste, try this recipe. Hemp seeds are rich in protein (3). However, avoid the temptation of consuming them in excess. Anecdotal evidence suggests that adding them to your diet all at once may upset your stomach. Therefore, if you are having hemp seeds for the first time, start with a lower quantity. Protein: 16.6 g Ingredients
1 cup of spinach 1 medium-sized banana, peeled 1 tablespoon of hemp seeds 1 tablespoon of almond butter 1 cup of almond milk
How To Prepare
9. Almond And Cocoa Protein Shake
This protein shake is for those who love rich, chocolatey flavors and a boost of protein to fuel their day. The banana in the recipe makes it smooth and super creamy. However, if you are not a fan of it, you may replace it with an apple or any fruit of your choice. Protein: 13.3 g Ingredients
1 medium-sized banana, peeled 1 cup of almond milk, unsweetened ½ cup of Greek yogurt, plain 1 tablespoon of almond butter, unsweetened 1 tablespoon of cocoa powder, unsweetened 1 tablespoon of maple syrup (optional) ½ teaspoon of vanilla extract 1 tablespoon of dark chocolate, grated
How To Prepare
10. Soy Milk And Strawberry Protein Shake
Studies show soy has the most high-quality proteins among all available plant proteins. A hundred grams of soybeans contain 36.49 g of protein, which is the highest among all legumes (4). Therefore, if you need a plant-based milk alternative, this recipe with soy milk is the best. You can make it completely vegan by replacing honey with coconut sugar or maple syrup. Protein: 11 g Ingredients
1 cup of strawberries, roughly chopped 1 cup of soy milk, unsweetened 1 tablespoon of chia seeds ½ teaspoon of vanilla extract Honey or coconut sugar, as per taste
How To Prepare
11. Almond And Coconut Protein Shake
If you love tropical flavors, try this coconut-infused protein shake recipe. It is a quick and convenient option for a nutritious breakfast. However, if you need a homemade protein shake for weight loss, avoid this recipe as coconut is rich in saturated fats and calories. Also, drink this in limitation, as a part of a balanced diet. It’s because excess coconut intake is also linked to the increased risk of heart disease (5). Always consult a doctor or a registered dietitian before including something in your diet.l Protein: 17.3 g Ingredients
1 medium banana, peeled ¼ cup of shredded coconut, unsweetened ¼ cup of almonds, soaked overnight and peeled 1 cup of milk, unsweetened 1 tablespoon of honey (optional) A handful of blueberries
How To Prepare
12. Sattu (Roasted Gram Flour) Low-Calorie Protein Shake
Sattu is a popular ingredient used widely in Indian cuisine, especially in the regions of Bihar, Jharkhand, and Uttar Pradesh. It’s a flour made of roasted Bengal grams or chickpeas, which are an excellent source of protein. A cup of chickpeas contains 14.5 g of protein and other minerals (6). If you love your protein shakes savory, this recipe can be a perfect addition to your diet. Protein: 13.6 g Ingredients
4 tablespoons of sattu powder ½ teaspoon cumin powder, roasted ½ teaspoon of salt (pink salt or table salt) 1 cup of water Juice of half a lime
How To Prepare
13. Peanut Butter And Banana Protein Shake
This shake is a glassful of creamy goodness and tastes like heaven! And it requires minimal ingredients to prepare. Since the recipe is high in calories, it is ideal for those who are trying to gain weight. However, if you are calorie-conscious and want to lose weight, use unsweetened peanut butter and low-fat yogurt and milk. Protein: 24.3 g Ingredients
1 medium-sized banana, peeled 1 tablespoon of peanut butter 1 cup of Greek yogurt, plain 1 tablespoon of chia seeds ½ cup of milk, unsweetened
How To Prepare
14. Oatmeal, Blueberry, And Chia Seeds Protein Shake
Blueberries are rich in polyphenols and flavonoids, which have antioxidant properties. They also contain anthocyanins, a plant pigment, that have anti-obesity properties (7). Therefore, this protein shake is good for your health and ideal for weight loss. The oats and chia seeds in the recipe are also packed with fiber and protein and may help support your weight loss goals (8), (9). They do so by keeping you full and preventing overeating (10). You can make this protein shake ideal for people with diabetes by skipping honey. Protein: 15.5 g Ingredients
½ cup of blueberries ¼ cup of oats 1 tablespoon chia seeds 1 cup milk, unsweetened 1 tablespoon honey
How To Prepare Note: Those who have diabetes may switch honey with stevia or any other artificial sweetener, as suggested by the doctor.
15. Blueberry, Almond Butter, And Banana Protein Shake
This shake is somewhere between a smoothie and a milkshake and is insanely yummy! The banana and almond butter add a rich creaminess to it, while the Greek yogurt provides protein. This shake is perfect to get you through the day. Protein: 18.7 g Ingredients
1 cup of blueberries 1 medium-sized banana, peeled 1 tablespoon of almond butter, unsweetened 1 cup of Greek yogurt, plain ½ cup of water
How To Prepare
16. Banana, Ragi, And Chia Seeds Protein Shake
This is another homemade protein shake for weight loss. It contains ragi or finger millet, which is rich in dietary fiber (11). It helps keep you full for longer and prevents overeating, which reduces overall calorie intake (12). Protein: 14.8 g Ingredients
1 medium-sized banana, peeled 3 tablespoons of ragi powder (sprouted finger millet) ¼ cup of warm water 1 tablespoon of chia seeds 1 cup of milk 6 almonds, soaked and peeled 1 teaspoon of powdered jaggery (optional)
How To Prepare
17. Alphonso Mango And Almond Milk Protein Shake
This protein shake is a summer special. It is enriched with the rich flavors of mangoes for a tropical sweetness. Cashew nuts provide a nutty taste to the shake and they are also a good source of protein (18.2 g of protein per 100 g) (13). You may also add a banana to it to make the shake creamier and smoother. Protein: 18.7 g Ingredients
1 cup of Alphonso mango, chopped 1 cup of almond milk, unsweetened 1 tablespoon of cashew nuts 1 tablespoon chia seeds 1 cup Greek yogurt, plain
How To Prepare
18. Vegan Pea Protein Meal Replacement Protein Shake
Pea protein is a plant-based alternative to animal-based whey protein for muscle building and boosting athletic performance (14). You can easily prepare it at home by grinding dry split peas in a high-speed blender and combining them with other ingredients for a delicious drink. Protein: 13.3 g Ingredients
3 tablespoons of dry split pea powder 1 cup of almond milk 1 medium-sized banana, peeled ½ teaspoon of nutmeg powder 1 teaspoon of jaggery, powdered
How To Prepare Gemma, a food blogger, shares that she likes to use pea protein with oat milk, strawberries, blueberries, a banana, peanut butter, agave syrup, and rolled oats. She states in one of her blog posts, “This smoothie makes a great and complete breakfast but I love to drink it after an intense workout session cause it helps me hydrate and get a lot of vitamins, good-for-you proteins and it makes me feel full and re-energized until the next meal (i).”
19. Cucumber, Kale, And Hemp Green Protein Shake
Here is another green protein-rich smoothie for health-conscious individuals seeking a refreshing boost of nutrients. You may have it as a quick, on-the-go breakfast or post-workout snack. Protein: 21.1g Ingredients
1 medium-sized cucumber, chopped ½ cup of kale, chopped ½ cup of spinach, chopped 1 tablespoon of hemp seeds 1 medium-sized banana, peeled 1 cup of almond milk, unsweetened ½ cup of Greek yogurt, plain
How To Prepare
20. Vegan Raspberry And Banana Protein Shake
You may also combine a homemade pea protein powder with raspberries and bananas for a delicious vegan smoothie. Add powdered jaggery or maple syrup to it for a touch of sweetness. However, if you are consuming the protein shake for weight loss, ensure not to overdo these sweeteners. Protein: 21.1 g Ingredients
3 tablespoons of dry split pea powder ½ cup of raspberries 1 medium-sized banana, peeled 1 cup of milk 1 teaspoon of jaggery, powdered
How To Prepare
21. Hot Chocolate And Cashew Meal Replacement Protein Shake
How about a creamy and delicious hot chocolate shake that is rich in protein? The protein content of this recipe comes from milk and cashews. It also contains banana for creaminess. It’s wholesome, healthy, and comforting. Protein: 15.4g Ingredients
1 medium-sized banana, peeled 1 cup of milk ¼ cup of cashew nuts, soaked overnight 1 tablespoon of cocoa powder 1 teaspoon of cinnamon powder
How To Prepare All these protein shake recipes are delicious and packed with nutrients. When taken at the right time, they may help you with weight loss. If you are wondering how, find your answer in the next section. Scroll down.
Why Is Protein So Important For Weight Loss?
Protein is important for weight loss due to many reasons that are explained below:
- May Enhance Satiety And Promote Appetite Control Protein is more satiating compared to carbohydrates and fats (2). Therefore, consuming protein may help you feel fuller for longer, curbing hunger and preventing you from overeating. This may reduce your overall calorie intake and help with your weight loss journey.
- May Increase Metabolic Rate Protein has a higher diet-induced thermogenesis rate, which means digesting protein requires more energy than fats or carbohydrates (15). As a result, your body may burn more calories processing protein, contributing to an increased metabolic rate.
- May Preserve Lean Muscle Mass During weight loss, there is a risk of losing muscle mass along with fat. This is where protein helps. It is the building block of your muscles and may help prevent their loss (1).
- May Regulate Blood Sugar Levels Protein may also help stabilize blood sugar levels to reduce your cravings. According to a study published in The British Journal of Nutrition, high-protein diets led to more weight loss. They also slightly reduced HbA1C levels, a blood test that shows the average blood glucose levels and gives an idea of how well your diabetes is controlled (16).
- May Reduce Ghrelin Levels Protein intake may reduce ghrelin levels, a hormone that increases hunger (15). This may help control cravings and prevent overeating. Consuming adequate amounts of protein definitely supports weight loss. However, that doesn’t mean you go on consuming a lot of protein shakes. They have to be a part of a healthy and balanced diet. Check out the next section to learn more about it.
How To Incorporate Protein Shakes Into A Healthy Diet
While protein shakes are healthy, it is important to balance them with other foods for a healthy diet. Here is a quick meal plan you can refer to that will give you an idea about incorporating protein shakes into your healthy diet: This is just a sample diet plan to help you understand how to incorporate protein-rich foods and protein shakes into your diet. It’s always advisable to consult a doctor and a registered dietitian when planning a high-protein diet tailored to your specific needs and health requirements. Apart from following a proper diet, ensure that your protein shakes have a good balance of protein, carbohydrates, and fats. Strategizing your protein shake consumption timing is also important to achieve maximum benefits. A study suggests that if you wish to increase your muscle mass, it is recommended to consume protein shakes as a pre-or post-exercise snack. You may also have protein shakes at night to increase your strength (17). Another study mentions that drinking protein shakes in the morning may have better effects on muscle mass (18). If your goal is to lose weight, taking protein shakes in the morning might also be better, as they promote satiety (2). Since there is no clear research about the best time to have protein shakes, it is best to consume them as per your fitness goals and as per the advice of a doctor or registered dietitian. Also, when making these shakes, it is important to keep a few things in mind to ensure adequate nutrition and taste. Check out the tips in the following section.
Tips To Keep In Mind When Preparing Protein Shakes
Here are some tips you should be mindful of when preparing protein shake recipes at home:
- Choose The Right Protein Source Select a protein source that suits your dietary preferences. For instance, if you are vegan, opt for plant-based sources, such as soy milk, hemp, and dry split pea powder.
- Experiment With Flavors Choose ingredients that complement each other. For example, if you use apples in your recipe, add cinnamon for an enhanced flavor. You may also pair bananas with cocoa powder to create a rich, chocolatey taste. Similarly, try unique flavors like matcha, chai spices, and coffee.
- Adjust The Liquid Base You may adjust the liquid base in your recipes based on your preference for consistency and creaminess. You may also choose it based on your fitness goals. For instance, if you are okay with adding more calories to the shake, opt for full-fat milk, which makes the shakes a lot creamier. Alternatively, use low-fat milk or water for reduced calories and a slightly runny consistency.
- Mind The Sweeteners If you are on a weight loss plan or have diabetes, be cautious about the sweeteners you add to your recipes. For the former, use natural sweeteners such as honey, dates, or maple syrup in limited amounts. Alternatively, if you have diabetes, choose artificial sweeteners, such as stevia.
- Take Your Time To Blend Once you add all your ingredients to the blender, take your time to blend them to ensure a smooth consistency. Ideally, start with a medium speed for the first few seconds and then spin on a high speed until everything is completely dissolved.
- Do A Taste Test Once you have blended your protein shake for about 45 seconds to a minute, pour a little in a glass. Taste it and adjust the consistency to your liking. If it is too thick, add some water or milk. Alternatively, if it is too watery, add some frozen fruits, yogurt, or nut butter to thicken it up.
- Garnish For Added Visual Appeal Even shakes deserve a little bit of embellishment! You may sprinkle toppings like granola, coconut flakes, and dark chocolate on top of your protein shake to make them visually appealing. Go for nuts and seeds to add nutrition and crunch to your recipes. Ultimately, you are the one who is going to have your protein shake. Therefore, keep your taste preferences and fitness goals in mind for the best results. Once you have your protein shake ready, consume it anytime you want. However, a lot of time people tend to drink shakes as meal replacements. But, is that a healthy practice? Let us find out!
Can Protein Shakes Replace Meals?
No, protein shakes cannot be meal replacements. A well-balanced diet offers numerous nutrients, including carbohydrates, fats, vitamins, and minerals. On the other hand, protein shakes may not contain all the nutrients your body may require. Protein shakes are generally designed to supplement your diet with additional protein. Therefore, it is best to consume them only as a snack or pre/post-workout drink. You may only replace them with your entire meal if they are high in calories and have all the nutrients needed in a regular meal. However, you can do it only for a few days, if approved by your doctor. Eventually, you may have to start consuming solid food. Can kids have protein shakes? Yes, kids may have protein shakes. However, a diet naturally higher in protein is always the best option. Also, it is essential to consult a pediatrician or nutritionist before giving them protein shakes, especially the store-bought ones. You may also need to avoid them if your child has protein intolerance, as it may cause gas, bloating, diarrhea, and stomach pain (19). How to prevent gas from protein shakes? You may prevent gas from protein shakes by consuming foods, such as yogurt and kefir with them. They are rich in probiotics that promote the production of healthy bacteria to boost your gut health and prevent such issues (20). However, if the gas is due to protein intolerance, it is best to consult a doctor for proper treatment. Can pregnant women drink protein shakes? Yes, pregnant women can drink protein shakes. However, it is important to consult a healthcare provider before incorporating them into your diet. It is recommended to look for pregnancy-safe options that are free of artificial ingredients and harmful additives. How many protein shakes should I drink a day to gain muscle? The number of protein shakes you should drink a day to gain muscle depends on your overall protein needs. Ideally, you need 0.8 to 1.25 g of protein per kilogram of your body weight (21). It is usually recommended to consume one to two protein shakes per day. The rest of your protein needs can be met through whole foods. However, consult a registered dietitian or a doctor to learn more about your protein requirements and adjust the number of shakes accordingly. Can you drink protein shakes while fasting? It depends on your health goals. If you are fasting for weight loss or following intermittent fasting, incorporating protein shakes into your eating plan may help with weight loss and prevent muscle loss. However, opt for low-calorie protein shakes during your eating window. Homemade protein shakes are a healthy and tasty alternative to store-bought powders. This video will take you through the best recipe you can prepare with simple ingredients. Check it out! (i). Berrylicious protein smoothie https://cinnamongirldelights.blogspot.com/2016/04/berrylicious-protein-smoothie.html
