Making your own protein shakes don’t have to be complicated or expensive.
Once you’ve invested in a decent blender and a quality brand of whey powder, you can create a ton of healthy protein shake recipes using affordable ingredients found at any supermarket.
The recipes below will not only ensure you’re getting enough protein to make substantial muscle gains, but also that you’ll get all the nutrients from a diet rich in fruit and nuts.
Essential ingredients for healthy protein shakes
Below are some ingredients that are affordable and versatile enough to be used for a wide range of protein smoothie recipes.
Whey protein powder
Adding whey protein to your shakes is the easiest way to ensure they’re providing enough grams of protein.
Flavourless whey protein tends to be cheaper and healthier. You can invest in flavoured alternatives, such as vanilla or chocolate protein powder, if you prefer. However, by adding the other ingredients listed below, you can create a tasty shake either way.
Not all protein powders are created equally, so it’s worth checking out our recommended brands.
If you’re not a fan of protein powder, you can substitute extra helpings of the other high-protein base ingredients listed here.
Peanut butter or almond butter
Adding a couple of tablespoons of peanut butter or almond butter is a great way to add some taste to your shake, while keeping it relatively healthy.
Add two tablespoons of peanut butter to your shake and you’ll get an extra eight grams of protein. Not bad for 188 calories.The same helping of almond butter provides seven grams of protein and 196 calories.
Greek yogurt
Greek yogurt remains more concentrated after the straining process. This is what makes it a better source of protein than regular yogurt. The thick, creamy texture provides a great taste to your shakes. Five ounces of plain Greek yogurt adds 11 grams of protein to your shake. Cottage cheese is a high-protein alternative which can replace greek yogurt in many instances.
Chia seeds
Chia seeds are packed with quality protein. At around 14% protein, they’re among the most effective seeds you can add to a shake, plus they blend in well with most flavours of protein shake. Almonds are another option with similar qualities.
Almond milk
Almond milk is dairy-free, as well as being free of saturated fat and cholesterol. As such, it’s a much better option for your shakes than regular milk. It’s rich in healthy fats, allowing you to feel full for longer and maintain a healthy heart. Despite being a great base for your other high-protein ingredients, it’s not packed with protein itself. Still, it has more protein in it than coconut milk and most other milk alternatives. Unsweetened milk is your healthiest option.
5 Protein Shake Recipe Ideas Based On These Ingredients
Here are five popular protein shake recipe ideas based on the ingredients. These recipes include various fruits and a few optional extras for a sweeter taste. The amount of ice cubes recommended is dependent on how thick you like your protein shakes.
Vanilla Chai Shake
- 2 scoops vanilla protein powder;
- 1 cup almond milk;
- ¼ cup strong-brewed, chilled tea;
- sprinkle of ground cinnamon;
- sprinkle of chia seeds;
- handful of ice cubes.
Chocolate and Banana Shake
- 1 scoop chocolate whey protein powder;
- 1 cup almond milk;
- 1 tbsp peanut butter;
- 1 ripe banana cut into chunks;
- sprinkle of cinnamon;
- handful of ice cubes.
Sweet Chocolate and Almond Shake
- 1 cup almond milk;
- 1 scoop chocolate grass-fed whey protein powder or original;
- 1 tbsp raw almond butter;
- 1 tbsp raw honey;
- sprinkle of cinnamon.
Fruity Greek Yogurt-based Shake
- 1 scoop of vanilla whey protein powder;
- 1 cup almond milk;
- 1/2 cup greek yogurt;
- handful of strawberries or blueberries or one banana;
- handful of ice cubes.
‘Blueberry Cheesecake’ Shake
- 1 tbsp cottage cheese;
- 1 cup almond milk;
- 1 banana;
- 1 cup frozen blueberries;
- sprinkle of cinnamon.
You can use these five base ideas to construct plenty of unique protein shake recipe with your own ingredients. There’s reason to ever get bored of your post-workout shakes.
