15 Homemade Protein Shakes – Healthy & Tasty 5-Min Recipes

Homemade, healthy protein shakes are your best bet if you want to gain lean muscle. These are safe, easy to make, and keep you satiated before or after a workout session. These shakes help you build muscle and manage your weight. Adding protein shakes to your diet may help keep you feeling full, making it easier to stick to a calorie deficit diet if you’re trying to lose weight.

Protein is essential to keep your body functioning properly. You can easily use these shakes as a meal replacement as well. Mary Sabat, MS, RDN, says, “Protein shakes can be a quick and easy way to make a healthy breakfast if you choose a clean protein and add some healthy ingredients to balance it out. Protein powders, not the prepared ones, will be cheaper, and you will have more control over the quality of your shake.” They are filling, nutrient-rich, and help rebuild muscles. Unlike most commercial protein powders, homemade protein shakes are made with natural ingredients. They also taste better and can be customized according to your needs. Scroll down and check out the recipes of yummy homemade protein shakes.

15 Healthy DIY Protein Shake Recipes

1. Chocolate Protein Shake (Protein – 23.6 g)

This protein shake is ideal for all bitter chocolate lovers. It tastes sweet (but not too sweet) and is aromatic and an instant mood booster. The ingredients make it a good source of protein as well.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 1 chopped apple
• 1 tablespoon almond butter
• 1 tablespoon grated dark chocolate
• 1 tablespoon cocoa powder
• 1 cup milk
• ½ cup yogurt
• 2 pitted dates

How To Prepare

1. Toss the chopped apple, pitted dates, milk, yogurt, cocoa powder, and almond butter into a blender. Whiz it.
2. Pour the thick smoothie into a glass and garnish with grated dark chocolate.

Quick Tip

If you don’t like apples but want to feel fuller for longer, you can replace it with a fruit like banana. Add hazelnuts or chia seeds to enhance the flavor and boost energy.

2. Sattu (Roasted Gram Flour) Low-Calorie Protein Shake (Protein – 16.65 g)

Sattu is a plant-based protein powder made of roasted gram flour. It is also known as the “poor man’s food” because it costs less than 1/10th the price of whey protein. You can make it at home or buy it from an Indian supermarket or any local Indian supermarket. It provides energy and is one of the best sources of protein.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 4 tablespoons sattu powder
• Juice of half a lime
• 2 tablespoons chopped cilantro
• ½ teaspoon roasted cumin powder
• Salt to taste
• 1 cup water

How To Prepare

1. Mix sattu, salt, roasted cumin powder, and chopped cilantro.
2. Stir and add the entire cup of water gradually. Make sure there are no lumps.
3. Alternatively, you can use coconut water for a healthier touch since it contains electrolytes.
4. Pour into a glass, add lime juice, and give one final stir before drinking it.

3. Peanut Butter-Banana Protein Shake (Protein – 43.54 g)

This smoothie is a rich source of protein. Use this as your post-workout meal to reap its goodness.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 2 medium-sized bananas
• 2 tablespoons peanut butter
• 2 cups Greek yogurt/almond yogurt
• ½ cup full-fat milk/soy milk
• 1 tablespoon chia seeds
• Cocoa powder

How To Prepare

1. Add bananas, yogurt, milk, and peanut butter to a blender.
2. Blend to a smooth, thick smoothie.
3. Add chia seeds and sprinkle cocoa powder on top. Enjoy!

4. Oatmeal-Apple Protein Shake (Protein – 21.48 g)

The phytonutrients in the apple can help keep your blood sugar levels under control. Pair it up with milk and oatmeal for a thick breakfast protein shake that will keep you full for a long time.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 3 tablespoons oatmeal
• 2 cups milk
• 1 peeled and chopped apple
• 3 tablespoons almond butter
• Cocoa powder

How To Prepare

1. Blend all the ingredients at high speed until you get a thick, smooth shake.
2. Sprinkle some cocoa powder and enjoy

5. Oatmeal, Blueberry, And Chia Seeds Protein Shake (Protein – 24.72 g)

This amazing protein-loaded smoothie is a great replacement meal and one of the best post-workout homemade protein shakes.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• ½ cup blueberries
• 1 tablespoon chia seeds
• 2 tablespoons oatmeal
• 2 cups of milk
• 1 tablespoon honey
• 1 tablespoon peanut butter

How To Prepare

1. Blend all the ingredients on high speed to get a thick, smooth shake.
2. Add a handful of crushed ice and pulse for a couple of seconds.
3. Transfer to a tall glass and enjoy!

6. Blueberry, Almond Butter, And Banana Smoothie (Protein – 26.7 g)

Blueberry is loaded with antioxidants and vitamin C and is a great addition to the almond butter and Greek yogurt-based protein shake.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 1 cup blueberries
• 1 banana
• 2 tablespoons almond butter
• 1 cup Greek yogurt

How To Prepare

1. Puree all the ingredients at high speed in a blender.
2. Pour into a glass, and enjoy!

7. Banana, Ragi, And Chia Seeds Shake (Protein – 15.5 g)

Finger millet (ragi) is an excellent source of protein, calcium, and dietary fiber. This shake will fill your tummy, and the ragi will help improve your hemoglobin levels.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 2 small bananas
• 3 tablespoons sprouted finger millet (ragi) powder
• 1 tablespoon chia seeds
• 6 almonds
• 1 cup milk
• 1 tablespoon powdered jaggery
• ¼ cup warm water

How To Prepare

1. Add almonds and chia seeds to the blender and pound to a smooth powder.
2. Add the rest of the ingredients and blend on high speed until you get a smooth, thick shake.
3. Drink immediately.

8. Alphonso Mango-Almond Milk Protein Shake (Protein – 24.84 g)

This is a great post-workout shake as the carbs from the mango will help instantly replenish the depleted glycogen or carb stores in the body. Almond milk and chia aid muscle recovery by providing a good amount of protein.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 1 cup chopped Alphonso mango
• 1 cup almond milk
• 1 oz cashew nuts
• 2 tablespoons chia seeds
• 1 cup chilled Greek yogurt

How To Prepare

1. Toss the chopped Alphonso mango, milk, and chilled yogurt into a blender.
2. Whiz it and pour it into a tall glass.
3. Add chia seeds and stir well before drinking.

9. Vegan Pea Protein Meal Replacement Protein Shake (Protein – 16.5 g)

This is dairy-free and gluten-free, loaded with protein, and tastes amazing. Adding blueberries or strawberries (or both) makes the consistency thicker and enhances the taste.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 3 tablespoons pea protein (homemade or store-bought)
• 1 cup almond milk
• ½ cup strawberries
• A pinch of nutmeg powder
• 1 teaspoon powdered jaggery

How To Prepare

1. Toss all the ingredients into the blender and blend well.
2. Pour it into a glass, add 2 ice cubes, and drink up.

10. Almond-Cocoa Protein Shake (Protein – 12.92 g)

Almonds and coconut make a great pair. Mixing these two with a cup of regular milk or almond milk can enhance the taste and is nutritious.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 10 almonds
• 1 cup milk or almond milk
• 2 tablespoons grated fresh coconut
• 1 teaspoon cocoa powder
• 1 teaspoon vanilla extract
• ¼ cup cashew milk
• 2 pitted dates

How To Prepare

1. Blend the almonds, coconut, milk, and dates.
2. Pour it into a glass.
3. Stir in cashew milk, cocoa powder, and vanilla extract. Sip it!

11. Hemp Green Protein Shake (Protein – 17.9 g)

Hemp protein is made from hemp seeds and greens like spinach. It is also a good source of dietary fiber and hence can be used as a meal replacement protein shake.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 3 tablespoons hemp powder
• 1 tablespoon ground sunflower seeds
• 1 cup baby spinach
• A pinch of salt

How To Prepare

1. Toss the baby spinach into a blender and blend into a smooth paste.
2. Pour it into a glass and add salt, hemp powder, and ground sunflower seeds.
3. Stir well before drinking.

12. Vegan Raspberry-Banana Protein Shake (Protein – 16.88 g)

Antioxidants, protein, calcium, iron, and energy – you have everything in this protein shake. A wholesome meal on its own, it is deliciously rich too.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• ½ cup raspberries
• 1 medium banana
• 2 tablespoons almond butter
• 1 cup almond milk
• 1 tablespoon hemp protein powder
• 1 tablespoon ground flaxseed
• ¼ cup of water

How To Prepare

1. Add all the ingredients except water to a high-speed blender and puree to a smooth shake.
2. Add water to adjust the thickness and pulse for a couple of seconds.
3. Chill and enjoy.

13. Soy Milk-Strawberry Protein Shake (Protein – 24.72 g)

This is a yummy and smooth vegan protein shake that kids of all ages (pun intended!) will enjoy.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 2 cups soy milk
• ½ cup chopped strawberries
• 1 tablespoon ground almond
• 1 tablespoon ground melon seeds
• 1 teaspoon cocoa powder

How To Prepare

1. Toss all the ingredients into the blender and blend into a thick smoothie.
2. Pour it into a glass. Add two ice cubes if you want and drink up!

Quick Tip

Add some mint leaves to this shake to refresh yourself. Store this shake in the fridge and have it 30 minutes before a workout to boost your energy level.

14. Hot Chocolate-Cashew Meal Replacement Protein Shake (Protein – 16.35 g)

This lip-smacking protein shake is a great breakfast replacement meal. Since it contains cashew, its caloric value is on the higher side. Hence, avoid having it as a snack.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 1 banana
• 1 cup full-fat milk
• 2-3 tablespoons cashew nuts
• 2 teaspoons cocoa powder
• 2 tablespoons grated dark chocolate

How To Prepare

1. Toss all the ingredients into a blender.
2. Blend into a thick and smooth paste.
3. Pour it into a glass and sip.

15. Almond-Coconut Protein Shake (Protein – 23.53 g)

Almonds are a great source of protein – 20 almonds contain about 5 grams of protein. Milk offers an extra dose of protein, and flax seeds give you your daily dose of omega-3s.

Preparation Time: 5 minutes

Servings: 1

Ingredients

• 20 almonds
• ½ cup unsweetened dried coconut
• 2 ½ cups water
• 1 teaspoon cinnamon powder
• 1 tablespoon honey
• 2 tablespoons ground flax seeds
• 2 cups of milk

How To Prepare

1. Soak the almonds and the dried coconut overnight in water.
2. Discard the water in the morning.
3. Blend the almonds and coconut until you get a coarse powder.
4. Add milk and blend to get a thick, smooth shake.
5. Add cinnamon powder, ground flaxseed, and honey. Mix well.
6. Serve in a tall glass garnished with a dash of cinnamon powder.

Kyan, a fitness blogger, shared his favorite protein shake recipe, which includes ingredients like cherries, mangoes or pineapple, banana, protein powder, milk (preferably almond milk), peanut butter (optional), and maple syrup or honey. He says, “I put in some fruit and some milk, then attach the blender blades and top. You’re ready to blend after that (i).”

These protein shakes are easy to prepare and can help your body meet your daily protein requirements. But are they good for weight loss? Let us find out.

Are Protein Shakes Good For Weight Loss?

Research suggests that dietary protein may help with weight loss and management (1). A study evaluating the effectiveness of soy and non-soy-based protein sources found that these meal replacements could help reduce abdominal obesity, improving body composition (2).

Further, a high-protein diet may also promote satiety, thereby reducing hunger pangs and the risk of overeating. Thus, protein shake consumption with a calorie deficit, a well-balanced diet, and exercise may help you lose weight. However, you should note that excessive protein intake may impose a metabolic burden on the bones, kidneys, and liver and increase the risk for coronary heart disease (3). Therefore, always consult a registered dietitian before including protein shakes in your diet.

Infographic: Tasty Protein Shakes To Try

The above protein shake recipes can help you boost your muscle mass and satiate your hunger in a natural, nourishing way. However, if you’re searching for the best protein shakes that can give you the most benefits look no further.

Check out the infographic below to learn which are the best homemade shakes with the highest concentration of natural protein within them.

Illustration: StyleCraze Design Team

Frequently Asked Questions

What are the best protein sources for homemade shakes?

Some of the best protein sources for homemade shakes include whey protein, Greek yogurt, cottage cheese, nut butters, and plant-based protein powders.

Is it OK to drink a protein shake every day?

Yes, it is okay to drink it every day. Mary Sabat adds, “Drinking a shake every day is a great way to ensure you get enough protein, especially after a workout. Within 30 minutes of a weight workout, if you have a protein drink, the protein gets into the muscles faster and helps with recovery and building new muscle. Having a balance of carbohydrates and healthy fats in the shake also helps your body process the protein better and the muscles fully recover from the workout.”

What can I use instead of protein powder in recipes?

Add nuts, seeds, soy milk, almond milk, figs, dates, etc. to your homemade protein shake.

Do protein shakes taste good?

Yes, homemade protein shakes taste really good! Try one of the recipes above, and you will know.

Is it better to have protein with milk or water?

It depends on your preference. You can take it with milk if you like a thicker and creamier consistency. However, if you want a thinner consistency and want it to be absorbed quickly into your system, mixing it with water is the best option.

What happens if you drink protein shakes without working out?

Drinking protein shakes without working out can lead to weight gain, dehydration, and constipation.

Are two protein shakes a day too much?

There is no exact limit for protein shakes. If you are working out daily, twice a day is more than enough. However, if you are not working out, protein shakes can lead to weight gain.

Why do I feel sleepy after drinking a protein shake?

Protein shakes contain the amino acid tryptophan, which promotes sleep (4). You should ideally take it before a workout to keep yourself active or before going to sleep.

Can I replace meals with protein shakes?

You can replace one or two meals with protein shakes to lower your daily calorie count. It is best to consult a nutritionist and understand what works for you before attempting this.

Can you lose weight just by drinking protein shakes?

Yes, consuming protein shakes daily may reduce your appetite and improve metabolism (5). This may aid in weight loss.

What happens if you just drink protein shakes for a week?

Drinking only protein shakes for a week may help you lose weight. However, if you do not pair them with healthy food, it can cause fatigue and result in regaining lost weight quickly.

Protein shakes are perfect for those looking to gain mass and stay healthy. Check out this video for a delicious, homemade, and simple weight-gain protein shake recipe.

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Reviewer Expert Author Editor Fact Checker

Dr.Jacob WilsonPh.D., CSCS*D

   

Dr. Jacob Wilson has a B.S. in Sports Nutrition, two masters degrees in Exercise Physiology and Sports Psychology, and a doctorate in Exercise Physiology. He has 19 years of experience and is the CEO of Applied Science and Performance Institute.

Read full bio of Dr.Jacob Wilson

• 
  Mary SabatMS, RDN, LD Mary Sabat, MS, RDN, LD, is a registered dietitian and a certified in personal training by the American Council of Exercise. She has 30 years of experience in nutrition education, wellness coaching, fitness training, holistic health, and weight loss coaching. She obtained her bachelor's degree in Dietetics and Nutrition from the University of Delaware and master’s degree in Human Nutrition with an emphasis on Exercise Science from Rutgers University.
  
  Mary Sabat, MS, RDN, LD, is a registered dietitian and a certified in personal training by the American Council of Exercise. She has 30 years of experience in nutrition education, wellness coaching, fitness training, holistic health, and weight loss coaching. She obtained her bachelor's degree in Dietetics and Nutrition from the University of Delaware and master’s degree in Human Nutrition with an emphasis on Exercise Science from Rutgers University.

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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