HomeEat and DrinkProtein Shakes Without Protein Powder: Tips and Recipes

Protein Shakes Without Protein Powder: Tips and Recipes

Protein shakes are a typical beverage, and other people often drink them so as to add extra protein to their weight loss program rapidly and conveniently.

Protein shakes are particularly fashionable amongst weight lifters and people making an attempt to construct muscle. Whereas mixing protein powder with liquid is the most typical method to make them, chances are you’ll be questioning in case you can construct a protein shake with out powder.

Some individuals could not have protein powder readily available, need extra food-based choices, or have digestive points when consuming protein powder.

This text discusses create excessive protein shakes with out utilizing protein powder.

Probably the most widespread makes use of of protein shakes is to advertise muscle progress. People who elevate weights and have interaction in resistance coaching could drink a protein shake earlier than or after a exercise.

Getting sufficient dietary protein is essential for stopping muscle breakdown and selling muscle progress (1).

Certainly, research recommend that partaking in resistance coaching and supplementing with protein shakes might help muscle progress and improve restoration (2).

Individuals might also drink protein shakes in the event that they’re involved about assembly protein wants via meals alone, recovering from sickness or surgical procedure that elevated protein wants, or in the event that they need to drop pounds (3).

In its easiest kind, a protein shake incorporates protein powder combined with water or one other liquid.

There are tons of protein powders available on the market, together with dairy-based ones like whey and casein, and plant-based ones, together with pea, hemp, soy, and rice proteins.

Protein powders differ in how a lot protein they supply, however most supply 20–30 grams per scoop. Along with protein, these powders could have added nutritional vitamins and minerals, flavorings, and sweeteners (4, 5).

Nonetheless, a protein shake doesn’t essentially want to incorporate protein powder. You may mix loads of excessive protein meals for a tasty excessive protein shake.


Many individuals drink protein shakes as a manner to assist construct muscle. Protein shakes are usually comprised of protein powder, however they don’t have to be. There are many excessive protein meals you should use in shakes as a substitute.

There are many excessive protein meals you should use to make a fast and wholesome protein shake.

What’s extra, excessive protein meals might also embody helpful vitamins and compounds that get stripped away in the course of the processing of protein powders. One instance is fiber present in complete peas however not remoted pea protein.

Listed here are some nice sources of protein to incorporate in home made protein shakes:

  • Milks: cow’s milk, ultra-filtered milk (like Fairlife model), pea milk, soy milk, hemp milk
  • Different milk merchandise: Greek yogurt (dairy or nondairy), cottage cheese, ricotta cheese, kefir
  • Soy merchandise: edamame, silken tofu, soy butter
  • Nuts and seeds (or nut and seed butters): peanuts, walnuts, cashews, pistachios, pecans, almonds, hemp seeds, chia seed, flaxseed, pumpkin seeds, sunflower seeds
  • Grains and beans: oats, quinoa, white beans, black beans, lentils


Meals sources of protein so as to add to shakes embody nuts and seeds, milk merchandise, Greek yogurt, tofu, and beans.

Protein powder provides a concentrated and handy supply of protein.

Nonetheless, there could also be a number of causes you need to keep away from or restrict them. Chances are you’ll not have powder readily available, don’t have entry to a very good high quality powder, desire a much less processed choice, or have digestive points with powders.

Plus, good high quality protein powders might be costly. Due to this fact, some meals sources of protein could also be extra reasonably priced, particularly in case you drink protein shakes usually.

Moreover, protein powders could differ in high quality for the reason that Meals and Drug Administration (FDA) doesn’t tightly regulate protein powders.

Some protein powders could include (6, 7, 8):

  • extra quantities of sugar or different sweeteners
  • elements you might be allergic to
  • totally different quantities or varieties of elements than what’s listed on the label
  • toxins and heavy metals
  • substances which can be banned by athletic organizations

Producers are chargeable for labeling and evaluating security. Because of this, merchandise may include elements or substances not listed on the label or in several quantities than listed (7).

Nonetheless, this isn’t the case for all protein powders. The composition of protein powders varies extensively throughout manufacturers.

Buying a protein powder from a good firm {that a} third occasion has examined for purity and security is a technique to make sure you are getting a high quality product.

A number of third-party seals of approvals embody United States Pharmacopeia (USP), Knowledgeable Alternative, Client Labs, and NSF Worldwide.


There could also be a number of causes for eager to skip the protein powder. Additionally, relying on the model and high quality, some protein powders could include an excessive amount of sugar, allergens, heavy metals, or banned substances.

If you happen to’re searching for a scrumptious protein shake that doesn’t use powder, attempt one from this listing!

The quantity of protein in every shake was estimated primarily based on info from the USDA FoodData Central (8).

Observe that in case you substitute cow’s milk with a plant primarily based different, the whole protein content material could also be decrease.

Chocolate Banana Protein Shake (17 grams of protein)

Mix the next elements in a blender:

  • 2 tablespoons (32 grams) of creamy almond butter (or different nut/seed butter)
  • 1 frozen banana
  • 1 tablespoon (7.5 grams) of unsweetened cocoa powder
  • 1 teaspoon (3 grams) of vanilla extract
  • 1 cup (240 mL) of cow’s or plain soy milk

Peanut Butter and Jelly Protein Shake (22 grams of protein)

Mix the next elements in a blender:

  • 1 cup (150 grams) of frozen combined berries
  • 2 tablespoons (32 grams) of creamy peanut butter
  • 2 tablespoons (11 grams) of rolled oats
  • 1 tablespoon (10 grams) of milled flaxseeds
  • 1 cup (240 mL) of cow’s or plain pea milk

Strawberry Ricotta Protein Shake (19 grams of protein)

Mix the next elements in a blender:

  • 1 cup (150 grams) of frozen strawberries
  • 3/4 cup (160 grams) of ricotta cheese
  • 2 teaspoons (14 grams) of honey or maple syrup
  • 1 teaspoon (3 grams) of vanilla extract
  • 3/4 cup (180 mL) of cow’s milk (or milk of alternative)

Inexperienced Tofu Protein Shake (41 grams of protein)

Mix the next elements in a blender:

  • 1 cup (140 grams) of frozen peas
  • 1 cup (30 grams) of spinach
  • 1/2 avocado
  • 1/2 banana
  • 1/2 cup (70 grams) of frozen mango
  • 8 ounces (250 grams) of silken tofu
  • 1 teaspoon (7 grams) of honey or maple syrup
  • 1 cup (240 mL) of cow’s or plain soy milk, plus extra to skinny

Pineapple White Bean Protein Shake (32 grams of protein)

Mix the next elements in a blender:

  • 1/2 cup (70 grams) of frozen pineapple
  • 1/2 frozen banana
  • 1/2 cup (80 grams) of cooked white beans
  • 1/2 cup (140 grams) of plain Greek yogurt
  • 2 tablespoons (9 grams) of shredded coconut
  • 1 cup (240 mL) of cow’s or plain soy milk


Do-it-yourself protein shakes might be made with nut butter, silken tofu, milk, cheese, and beans in lieu of powders. The shake recipes on this listing include roughly 17–32 grams of protein.

Protein shakes could be a good choice for these trying to construct muscle or in any other case improve protein consumption.

Though usually made with protein powders, there are lots of meals sources of protein that you could add to your shakes as a substitute.

If you happen to want some inspiration, attempt nut butter, milk merchandise, beans, silken tofu, and others listed on this article.



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