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. It gives you a protein punch from almond butter and yogurt, while also supplying fiber and natural sweetness through apples and dates. Protein and fiber help you stay full for longer, reducing overeating and aiding weight loss (1), (2). Protein also boosts your metabolism and supports muscle repair and growth (1). Dark chocolate and cocoa powder are rich in antioxidants that help fight inflammation and improve metabolism (3). Milk provides calcium and protein, supporting bone health and muscle recovery (4). This creamy shake also curbs sweet cravings, making it a healthier alternative to sugary treats.

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 protein sources, keeping you full for longer (5), (1). This prevents overeating, reducing your overall calorie intake to aid weight loss. Protein also improves thermogenesis, the process of heat production in the body. This helps boost your metabolism, allowing you to burn more calories even at rest. Furthermore, it supports muscle repair and growth, enhancing overall metabolic activity and helping you achieve your fitness goals (1).

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. Bananas provide natural sweetness, potassium, and energy, while peanut butter delivers protein and healthy fats that promote satiety (6), (1), (7). Greek or almond yogurt offers probiotics, aiding gut health and digestion (8). Chia seeds are rich in omega-3s and fiber, supporting heart health and managing hunger pangs to keep you from overeating (9).

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)

Oatmeal is a slow-digesting carb that stabilizes blood sugar and reduces cravings to keep you from unhealthy foods (10). Apples add fiber to the shake, promoting satiety and boosting digestion. The phytonutrients in the apple also help keep your blood sugar levels under control (11). Pair it up with milk 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. Blueberries are low in calories but rich in antioxidants that help fight inflammation and support metabolism (12) (13). Chia seeds and oatmeal provide fiber, aiding satiety and reducing hunger (9), (10). Peanut butter adds protein and healthy fats, promoting a feeling of fullness (7). This combination makes the shake a filling, nutrient-dense choice to support weight management.

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)

Blueberries are loaded with antioxidants and vitamin C that help fight inflammation and support metabolism (12). Almond butter contributes healthy fats and protein, enhancing satiety to keep you from overeating (7), (1). And, Greek yogurt also provides protein, along with probiotics that support digestion and gut health (8).

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. It helps control hunger and promotes weight loss. It also contains iron that may help improve the body’s hemoglobin levels (14), (15). Bananas provide natural sweetness and energy (6). The shake also contains chia seeds that are rich in omega-3 fatty acids and fiber, supporting heart health and managing hunger pangs to prevent overeating (9). This shake is a wholesome option for sustained energy.

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 (16). Almond milk and chia aid muscle recovery by providing a good amount of protein (17).

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)

Pea protein is a plant-based, easily digestible protein that supports muscle maintenance (18). This shake 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. These berries are also low in calories and rich in antioxidants that help fight free radicals, in turn, reducing oxidative stress that may cause weight gain (19).

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 be nutritious. Almonds and coconut also provide healthy fats and protein that promote satiety and aid weight loss (7), (1). Cocoa powder is rich in antioxidants that soothe inflammation and aid metabolism (3).

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 a complete protein source, containing all essential amino acids that aid muscle repair. It is also a good source of dietary fiber that promotes satiety to aid weight loss and hence can be used as a meal replacement protein shake (20).

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. Raspberries are high in antioxidants and fiber that help support metabolism and promote satiety. Antioxidants also help fight free radicals that cause oxidative stress that can damage body cells (21). Bananas provide natural energy, while hemp protein provides all the essential amino acids needed for muscle repair. It also provides fiber that promotes satiety and keeps you from overeating (6), (20).

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. It contains soy milk, a high-protein, dairy-free option that supports muscle building (22). The high protein content aids weight loss and keeps you full for longer, preventing overeating (1). Strawberries are rich in antioxidants that help fight free radicals to reduce oxidative stress that can lead to inflammation and weight gain (23).

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. Cashew nuts provide protein and healthy fats, both of which promote satiety (1), (7). This prevents overeating, known to promote weight gain over time. Cashews also give the shake a creamy texture. Dark chocolate and cocoa powder are rich in antioxidants that soothe inflammation and aid metabolism (3). Since the caloric values of both cashews and chocolate are on the higher side, 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 (24). Milk offers an extra dose of protein, and flax seeds give you your daily dose of omega-3s. Protein helps you feel satiated, keeping you from overeating, reducing your overall calorie intake, and aiding weight loss. It also boosts your metabolism and helps burn more calories even at rest. Additionally, it supports muscle repair and growth (1). The omega-3 fatty acids in flax seeds are good for heart health (25). Coconut contributes medium-chain triglycerides, known to promote satiety and boost metabolism (26).

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 (27). 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 (28).

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 (29). Therefore, always consult a registered dietitian before including protein shakes in your diet.

Apart from weight loss, protein shakes can also help you with other fitness goals. Keep scrolling to learn more.

Role Of Homemade Protein Shakes In Different Fitness Goals

Making your protein shakes at home gives you full control over the ingredients used, allowing you to customize them to fit your specific needs. Here is how they can assist with different fitness goals:

• Muscle Building And Recovery

Protein plays a key role in building and repairing muscles. So, the above homemade protein shakes can aid post-exercise recovery. This is particularly helpful for those doing strength training or bodybuilding, as it aids muscle protein synthesis (30).

• Improving Athletic Performance

Consuming homemade protein shakes may enhance endurance and overall athletic performance. The body uses protein not only to repair muscles but also to support overall energy levels, essential for consistent performance in endurance sports or high-intensity workouts (31).

• General Health And Wellness

These protein shake recipes are a great way to supplement your diet with essential vitamins, minerals, fiber, and healthy fats, all of which are important for your overall health and wellness (32). For instance, chia seeds provide omega-3 fatty acids that help promote heart health (9). Similarly, berries offer antioxidants that help combat oxidative stress to prevent inflammation linked to an increased risk of chronic diseases like type 2 diabetes, heart disease, and cancer. (12). Many of these recipes also include liquids like milk or water that keep your body well-hydrated.

Homemade protein shakes are great. However, not everyone’s taste preferences are the same. The following section takes you through some substitutes for the ingredients mentioned in the above protein shake recipes.

Ingredient Substitutes For Homemade Protein Shakes

Here are some ingredient substitutes you can add to your homemade protein shakes:

• If you are a vegan, replace dairy milk in the recipes with plant-based alternatives, such as almond, soy, oat, or coconut milk. Similarly, use plant-based yogurt,  made from almonds, soy, or coconut, instead of consuming Greek yogurt.
• Vegans can also substitute honey with maple syrup, agave nectar, or dates for sweetening.
• Plant-based protein powders like pea protein, hemp protein, and soy protein are also ideal for vegans and vegetarians.
• If you are diabetic, skip the sweeteners or use non-caloric sweeteners like stevia.
• If you are allergic to nuts, replace nut milk with oat, rice, or coconut milk.
• Similarly, replace nut butter with sunflower seed butter or tahini.
• If specific fruits or vegetables are unavailable, use frozen or seasonal varieties.

Making homemade protein shakes is a convenient and nutritious way to stay on top of your health goals. However, you need to properly store ingredients to maintain their freshness and quality. Learn more about it in the following section.

Storage Tips For Homemade Protein Shakes

Ideally, homemade protein shakes are best consumed fresh to retain their nutritional value and flavor. However, if you cannot do so, here are some storage tips you can follow:

• Store them in an airtight container or bottle in the refrigerator for up to 24 hours. Always stir or shake well before drinking, as some ingredients may settle.
• Label prepped portions with the date and discard any that seem off in smell or taste.
• Instead of storing prepped protein shakes, prep and freeze individual ingredient portions in freezer bags or containers. Blend them with liquid and other fresh ingredients whenever you want.
• If you need your shake on the go, use an insulated bottle to keep it cool for a few hours. You may also add ice cubes or use frozen ingredients to help maintain the chill.

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 (33). 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 (34). 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

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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