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How to Make a Protein Shake

By Brittany Mullins

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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

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.

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4.53 from 46 votes

How to Make a Protein Shake

By: Brittany Mullins

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.

Prep Time: 5 minutes minutes

Total Time: 5 minutes minutes

Servings: 1

Ingredients  

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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

Serving: 1vanilla protein shake | Calories: 237kcal | Carbohydrates: 31g | Protein: 23g | Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 496mg | Potassium: 575mg | Fiber: 5g | Sugar: 15g

Nutrition information is automatically calculated, so should only be used as an approximation.

Equipment

• blender

Additional Info

Course: Breakfast/Snack

Cuisine: American

Keyword: protein shake

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