How to Make a Protein Shake
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Published Jul 10, 2021, Updated Jun 12, 2023
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Protein shake 101! Everything you need to know about making a protein shake, the difference between shakes and smoothies, why protein shakes are good for weight loss and six protein shake flavors.
Protein shakes seem to have made a comeback in the health world! But gone are the days of putting protein powder and water into a blender bottle and shaking it up… the recipes I’m sharing are blended and packed with so many delicious ingredients!

Sure, you have to get your blender out, but I promise it’s worth it! These protein shakes are so simple to make, tasty and filling!
Protein Shake FAQs
If the first thing that comes to mind when you think of protein shakes is body builders… you’re not wrong but also not 100% right! Protein shakes are essentially a blended drink like a smoothie that has high amounts of protein.
So many reasons! It’s great for balancing out your snacks and meals so you feel fuller and more satisfied. It can help you build muscle, increase energy and can help with weight management.
The biggest difference is the protein! Both are blended drinks that can contain a variety of ingredients, but smoothies don’t always include protein and they tend to be very fruit forward.
Yes! Protein shakes are amazing for weight loss and weight management. My recipes are made with whole food ingredients and packed with nutrients and protein. Enjoy one for a snack or replace a meal with a protein shake.

How to Make a Protein Shake Without Banana
A lot of protein shake recipes call for a frozen banana which gives the shake that thick and creamy texture. They also add a bit of sweetness, without being too overpowering, as well as, extra nutrients like potassium.
That said, I know that some people simply don’t like bananas, need a low-sugar option and/or are allergic so I have some options for how to make shakes without banana:
- ice – replace the frozen banana with additional ice (about 1 cup). It will give the shake volume and add a nice, frozen slushy texture.
- frozen milk ice cubes – this is the same concept, but instead of using regular ice cubes, make frozen cubes using your favorite non-dairy milk (like almond or coconut) and use about 1 cup of these cubes instead of the frozen banana.
- frozen cauliflower rice – I use frozen cauliflower rice in my shakes all the time and it works as a low-sugar replacement for frozen banana. I do find that it adds a different texture to shakes, especially if you use a large amount. I’d start with 1/4 cup, give the shake a taste and then add more if needed.
- frozen zucchini – Like frozen cauliflower, frozen zucchini works great as a low-sugar replacement for frozen banana. It also doesn’t add a ton of flavor! You can blanch or steam your zucchini before freezing if you want to make it easier to digest, but I don’t find this necessary.
- frozen fruit – other frozen fruit options like frozen berries or frozen peaches work great as a substitute for frozen banana, but they usually have more flavor and can change the taste of your smoothie more than banana does. Just keep that in mind if you’re planning to use them as a sub.

How to Incorporate Protein Shakes into a Healthy Diet
While protein shakes are a great addition to your diet they are just one piece of the puzzle! Make sure you are getting a variety of nutrients in through a balance of fruit, vegetables, lean proteins and healthy fats. Here’s an example meal plan that includes a protein shake:
- Breakfast: I have been hooked on oatmeal for breakfast lately! So many different ways to enjoy this yummy breakfast.
- Lunch: I typically have a salad for lunch – it’s always a mixture of lots of vegetables, protein and healthy fats.
- Snack: Protein shake – make a protein shake for an energy boost to get over the afternoon slump. You’ll get energy and feel satisfied until dinner.
- Dinner: Take your pick when it comes to dinner options! Again, make sure there’s a mixture of vegetables, protein and fat.
Ways to Add Protein
While your mind might go straight to “protein powder”, there are actually multiple ways to add protein to your shake!
- Protein powder – I’m hooked on Nuzest protein powder because of their minimal, clean ingredient list but check out my full post about protein powder as well.
- Greek yogurt – yogurt packs a punch when it comes to protein!
- Cottage cheese – just like yogurt, you can add cottage cheese to shakes for an added protein boost.
- Nuts – add nuts or nut butter to your shake for added protein. Add peanuts, almonds or cashews for the most protein.
- Seeds – seeds also have protein! Add pumpkin, hemp, flax or chia seeds to your smoothie for an extra protein boost.

More High Protein Snacks to Try
- No Bake Protein Balls
- Protein Overnight Oats
- Peanut Butter Protein Cookies
- Peanut Butter Chocolate Protein Bars
- Protein Cookie Dough
- High Protein Blueberry Muffins
- Double Chocolate Protein Muffins
- Protein Waffles
Be sure to check out my full collection of high protein snacks as well.

How to Make a Protein Shake
Ingredients
Vanilla Protein Shake
- 1 frozen banana, in chunks
- 1 scoop (25g) vanilla protein powder
- 3/4 cup almond milk
- 1/4 teaspoon cinnamon
- 1/4 teaspoon vanilla extract or scraped vanilla bean
- 1/2 Tablespoon chia seeds or flaxseed, optional
- handful of ice
Coffee Protein Shake
- 1/2 cup cold brew
- 1/2 cup non-dairy milk, I like oat or coconut milk for extra creaminess
- 1 frozen banana, in chunks
- ¼ cup frozen cauliflower rice, or ice
- 1 scoop (25g) vanilla protein powder, (or chocolate protein powder)
- 1/2 Tablespoon chia seeds
- 1/4 teaspoon cinnamon
- 1 Tablespoon almond butter
Banana Protein Shake
- 1 frozen banana, in chunks
- 1 scoop (25g) vanilla protein powder
- 3/4 cup milk
- 1/4 cup Greek yogurt, or more milk
- 1/2 Tablespoon chia seeds or flaxseed, optional
Chocolate Protein Shake
- 1 scoop (25g) chocolate protein powder
- 1/2 Tablespoon cocoa powder
- 1 frozen banana, in chunks
- 3/4 cup milk
- 1/2 Tablespoon chia seeds or flaxseed,, optional
- handful of ice
- coconut whipped cream, for topping, (optional)
Vegan Berry Protein Shake
- 1 scoop (25 g) vanilla protein powder
- 1 cup frozen mixed berries
- handful of spinach, optional
- 1 cup non-dairy milk
- 1 Tablespoon cashew or almond butter
- 1/2 T chia seeds or flaxseed, optional
- ice,, if necessary
Peanut Butter Protein Shake
- 1 scoop (25g) vanilla protein powder
- 2 Tablespoons peanut butter or peanut butter powder, + more for drizzling
- 1 frozen banana, in chunks
- 3/4 cup almond milk
- handful of ice, if necessary
Instructions
- Add all ingredients except any toppings to a blender.
- Blend until smooth. Taste and adjust ice or ingredients if needed. Add toppings (if using) and enjoy!
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
So good! I love cold brew, so naturally I had to try the cold brew protein smoothie. It was delicious, refreshing, and filling! My husband was jealous that I didn’t make him one, but he doesn’t like coffee. So, I made him the vanilla one. He loved it, and the sip I had was really tasty! Thanks, Brittany!
Ah yay!! I love hearing this, Tedra! I’m so glad both you and your husband found a flavor that worked! Thanks so much for the review. I really appreciate it!
Your blog post is stunning. Thanks!!
Very effective information for everyone. Thanks for sharing.
So glad you enjoyed it, Steven!
Thank you for sharing this useful information. I followed it very easily.
I loooove these recipes! Besides being a healthy way to add protein to your diet, I like the versatility of the flavors. Thank you for sharing this article!
Sarah
http://www.dietofcommonsense.com
Thanks, Sarah! I’m glad you found this useful 🙂
The banana one is so yummy. Cant wait to try the rest
So glad you enjoyed the banana shake, Hayley. Thanks for coming back to leave a review. I appreciate it!
Haven’t tried it yet, but when I go to the store this weekend I’m buying the stuff I need. You also had a detox one too. But can’t find it would you please send it to me thank you.
I hope you love this recipe, Kathy. Are you looking for My Green Detox Smoothie? Here is the link: Green Detox Smoothie. Enjoy!
Thank you for the recipe can’t wait to try it. How often should I drink this?
Hi Kathy – It all depends on your personal preference. I like to drink them 1x a day to a few times a week to make sure I am getting in enough protein each day. But again, it is different for each person. Hope you enjoy this!
I tried the coffee one and it was very good. Yes I’m talking about the green detox one, but didn’t get the link. Please send it to me again.
Hi Kathy – I am glad that you are loving the coffee protein smoothie. Here is the link for the Green Detox Smoothie, enjoy!
Made the vanilla it was delicious.
Yum! I am excited to hear that you are loving the vanilla shake, Kelly. Thank you so much for your review + star rating, I appreciate it!
I was legitimately speechless after tasting this for the first time. I made the peanut butter shake, but I substituted with almond butter. The milk I used was oatmilk. Altogether such a tasty and healthy snack! Exactly what I was looking for after a workout. 5/5 stars. ⭐️
Ahh yay! I am SO excited to hear that you are loving this protein shake and it turned out great for you, Camille. Thank you for sharing your review + star rating, I truly appreciate it!
Every recipe looks delicious and am ready to try waffles & protein shakes for a nutritional boost.
They are delicious! Hope you love them! 🙂
Hey i love the recipe! I just worry about ruining my blender by putting ice cubes in it, it is really okay to do this?
Hi! Yes, I have never had an issue with my blender and I put ice cubes in my protein smoothies all the time.