How to Make a Protein Shake
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Published Jul 10, 2021, Updated Feb 03, 2025
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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.
I love using my Vitamix Ascent blender to make protein shakes. It’s a little pricey at $600, but I still think it’s worth it because it’s incredibly powerful and makes smooth shakes every single time. For a high-powered blender that’s a bit more budget-friendly, the Blendtec Total Blender Classic is only $380. But if you make smoothies every day, or make a lot of soups and sauces, I highly recommend splurging on a Vitamix. You won’t regret it!
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 (use my code eatingbirdfood for 15% off your order) 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.
Everything You Need to Make a Protein Shake
Vitamix A3500 Ascent Series Smart Blender
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Drinking Glasses – 16oz Clear Cups
Buy Now →More High Protein Snacks to Try
- No Bake Protein Balls
- Protein Overnight Oats
- 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.
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
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.
What to use besides milk? Cant have any type of mile at all.
Hey Max – If you can’t have any dairy-free alternative to regular milk you can use water. It won’t be as creamy, but will still work!
These are healthy and delicious!
So glad you loved this recipe, Jeannie! Thanks for the review!
I can tell these will be really yummy! I have a quick question. I am allergic to bananas, can you think of any sub I could use for the bananas? would just adding ice and keeping the banana out work well? I do have a very powerful blender that chops the ice up well.
Hi Jessica – You could totally add another fruit, or some frozen cauli rice. The banana does help sweeten it a bit, so you might want to add an additional sweetener if you want to keep the sweetness of the protein shake. Let me know how you enjoy this recipe!
The peanut butter shake is sooooo delicious. I literally could drink this every day for the rest of my life. Thank you so much!
WOO! I am so excited to hear you are loving this shake, Ashley. Thanks for taking the time to share your review & star rating, it means so much to me!
Hello! I am excited about trying more of these shakes! Could I use non-fat lactaid instead of almond milk?
Thank you!
Hi Tori! Absolutley, any type of milk should work great. Glad you are enjoying these.
Recipes are super good and easy which is what I like. I struggle with getting enough protein especially when trying to balance carbs and fats. Can’t wait to try the protein shakes!
Woo! I am so glad you are enjoying my recipes, Lesley! Hope you enjoy these shakes as well.
Hi Brittany,
A big thank you for all your terrific recipes.
Question for you — How do you get your nut butter to drizzle? Mine is always clumped no matter what.
Of course, I’m so glad you’re enjoying them. As for the nut butter, I always buy natural peanut and almond butter so the ingredient list is just the nut and salt. When you buy this variety, when it’s fresh the nut butter tends to be thin and perfect for drizzling. Lately I’ve been buying peanut butter and almond butter from Trader Joe’s and it always drizzles. Of course as you get to the bottom of the jar it tends to be thicker and won’t drizzle. Oh and Crazy Richards peanut butter is also great for drizzling!
Are the nutrition facts listed above just for the first recipe (the vanilla protein shake) or are they valid for all the recipes?
Just the Vanilla. For the others, you’d need to input the info into a nutrition app my My Fitness Pal. Enjoy!
Can’t wait to try these! Can they be made ahead of time? My husband works super early, and I’d love to have these in the fridge ready for him.
Hi Jennifer – Unfortunately making these ahead of time won’t result in the shake like consistency.
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.
Every recipe looks delicious and am ready to try waffles & protein shakes for a nutritional boost.
They are delicious! Hope you love them! 🙂
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!
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!
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!
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!
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 🙂
Thank you for sharing this useful information. I followed it very easily.
Very effective information for everyone. Thanks for sharing.
So glad you enjoyed it, Steven!
Your blog post is stunning. Thanks!!
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!