Healthy Protein Shake Recipes

Choose 1 recipe below. Each makes 1 large shake (about 16 to 20 oz) or 2 smaller ones.

1) Peanut Butter Banana Oat

• 1 cup milk of choice (dairy, soy, oat, or almond)
• 1 medium ripe banana (fresh or frozen)
• 1 scoop vanilla protein powder (typically 20 to 25 g protein, check your label)
• 2 tbsp rolled oats
• 1 tbsp peanut butter (or sunflower seed butter)
• Pinch of kosher salt
• Ice, optional

Optional sweetener: taste after blending, then add 1 to 2 tsp honey or maple syrup if needed.

2) Berry Cheesecake

• 3/4 cup milk of choice
• 3/4 cup frozen mixed berries
• 1/2 cup cottage cheese (or thick Greek yogurt)
• 1 scoop vanilla protein powder
• 1 to 2 tsp honey or maple syrup (optional)
• 1/2 tsp vanilla extract
• Pinch of salt

3) Chocolate Mocha

• 3/4 cup cold brew or chilled coffee (see note)
• 1/2 cup milk of choice
• 1 scoop chocolate protein powder
• 1 tbsp unsweetened cocoa powder
• 1 tbsp almond butter, peanut butter, or sunflower seed butter
• 1/2 frozen banana (or 1 cup ice)
• Pinch of salt

Mocha note: cold brew strength varies. Use less coffee for a milder shake, or swap in decaf if you want the flavor without the buzz.

Optional sweetener: taste after blending, then add 1 to 2 tsp maple syrup if needed.

4) Green Mango Ginger

• 1 cup coconut water or milk of choice
• 1 cup frozen mango
• 1 scoop vanilla or unflavored protein powder
• 1 big handful baby spinach
• 1 tsp grated fresh ginger (or 1/4 tsp ground)
• 1 tbsp lime juice
• Pinch of salt

Optional sweetener: usually not needed with ripe mango, but you can add 1 tsp honey if it tastes flat.

5) Apple Cinnamon

• 1 cup milk of choice
• 1 apple, cored and chopped (leave peel on)
• 1 scoop vanilla protein powder
• 1/2 cup Greek yogurt
• 1/2 tsp cinnamon
• 1 tbsp chia seeds (or 2 tbsp oats)
• 1 to 2 tsp maple syrup, optional
• Pinch of salt
• Ice, as needed

Apple blender note: for smoother results in a weaker blender, chop the apple small. Or swap in 1/2 cup unsweetened applesauce.

6) Cookies and Cream

• 1 cup milk of choice
• 1 scoop vanilla protein powder
• 1/2 cup Greek yogurt
• 2 regular chocolate sandwich cookies (about 20 to 25 g total, sizes vary)
• 1/2 tsp vanilla extract
• Ice, optional
• Pinch of salt

Optional sweetener: usually not needed because cookies, but taste first. Add 1 tsp maple syrup only if you really want it sweeter.

Optional boosters for any shake (pick 1):

• 1 tbsp ground flaxseed
• 1 tbsp chia seeds
• 2 tbsp rolled oats
• 1/4 avocado (extra creamy, mild flavor)
• 1 to 2 tsp cocoa powder
• 1 tsp citrus zest (lemon or orange) for fruity shakes

Protein note: protein totals vary by brand and ingredients, but most of these land around 25 to 45 g protein per large shake when made with a typical protein powder and milk or yogurt.