How much protein is in this breakfast shake?
It usually lands around 35 to 60 grams, depending on what you use. Here is the honest breakdown: Greek yogurt can range roughly 15 to 23g per 3/4 cup, protein powder is commonly 20 to 30g per scoop, milk can be anywhere from 1g (almond) to 8 to 13g (dairy or ultra-filtered), plus a bit more from peanut butter, oats, and chia. If you want to push it higher, use ultra-filtered milk or add an extra half scoop of protein powder.
Can I make it without protein powder?
Yes. It will still be high-protein, just not as high. Replace the protein powder with an extra 1/2 cup Greek yogurt or 1/2 cup cottage cheese, and taste for sweetness. You may want an extra drizzle of honey or maple syrup.
Why does my shake taste chalky?
Common culprits: too much powder, not enough liquid, or a powder you hate. Fix it by adding more milk, using a ripe frozen banana, and blending longer. A pinch of salt and a little vanilla also help round out “protein” flavors.
Can I make this dairy-free?
Absolutely. Use unsweetened soy milk (higher protein than most plant milks) and a thick dairy-free yogurt. Choose a plant-based protein powder you like, and consider adding 1 tablespoon nut butter for extra creaminess.
How do I make it thicker or thinner?
- Thicker: use less milk, add more frozen banana, or add a few ice cubes.
- Thinner: add a splash more milk and blend again.
Can I use fresh banana instead of frozen?
Yes, but the shake will be less thick and less frosty. Add a handful of ice if you want that milkshake texture.
Any allergen swaps?
This recipe contains dairy (unless you swap it) and peanuts/tree nuts (if using nut butter). For nut-free, use sunflower seed butter. For dairy-free, use soy milk and a dairy-free yogurt as noted above.
