How To Make A Protein Shake
Prep
5m
Total
5m
Protein shake 101! Everything you need to know about making a protein shake, the difference between shakes and smoothies, why protein shakes are good for weight loss and six protein shake flavors.
Ingredients
1 servingsVanilla Protein Shake
Coffee Protein Shake
Banana Protein Shake
Chocolate Protein Shake
Vegan Berry Protein Shake
Peanut Butter Protein Shake
Steps
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Nutrition Facts
Per serving. If servings isn't set, the recipe counts as 4.
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Calories 455kcal 22%
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Fat 18g 27%
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Saturated Fat 5g 25%
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Carbohydrates 50g 16%
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Fiber 10g 40%
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Sugar 25g 50%
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Protein 25g 50%
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Cholesterol 10mg 3%
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Sodium 200mg 8%
Percent Daily Values are based on a 2,000 calorie diet.
Notes
A lot of protein shake recipes call for a frozen banana which gives the shake that thick and creamy texture. They also add a bit of sweetness, without being too overpowering, as well as, extra nutrients like potassium.
That said, I know that some people simply don’t like bananas, need a low-sugar option and/or are allergic so I have some options for how to make shakes without banana:
ice – replace the frozen banana with additional ice (about 1 cup). It will give the shake volume and add a nice, frozen slushy texture.
frozen milk ice cubes – this is the same concept, but instead of using regular ice cubes, make frozen cubes using your favorite non-dairy milk (like almond or coconut) and use about 1 cup of these cubes instead of the frozen banana.
frozen cauliflower rice – I use frozen cauliflower rice in my shakes all the time and it works as a low-sugar replacement for frozen banana. I do find that it adds a different texture to shakes, especially if you use a large amount. I’d start with 1/4 cup, give the shake a taste and then add more if needed.
frozen zucchini – Like frozen cauliflower, frozen zucchini works great as a low-sugar replacement for frozen banana. It also doesn’t add a ton of flavor! You can blanch or steam your zucchini before freezing if you want to make it easier to digest, but I don’t find this necessary.
frozen fruit – other frozen fruit options like frozen berries or frozen peaches work great as a substitute for frozen banana, but they usually have more flavor and can change the taste of your smoothie more than banana does. Just keep that in mind if you’re planning to use them as a sub.
That said, I know that some people simply don’t like bananas, need a low-sugar option and/or are allergic so I have some options for how to make shakes without banana:
ice – replace the frozen banana with additional ice (about 1 cup). It will give the shake volume and add a nice, frozen slushy texture.
frozen milk ice cubes – this is the same concept, but instead of using regular ice cubes, make frozen cubes using your favorite non-dairy milk (like almond or coconut) and use about 1 cup of these cubes instead of the frozen banana.
frozen cauliflower rice – I use frozen cauliflower rice in my shakes all the time and it works as a low-sugar replacement for frozen banana. I do find that it adds a different texture to shakes, especially if you use a large amount. I’d start with 1/4 cup, give the shake a taste and then add more if needed.
frozen zucchini – Like frozen cauliflower, frozen zucchini works great as a low-sugar replacement for frozen banana. It also doesn’t add a ton of flavor! You can blanch or steam your zucchini before freezing if you want to make it easier to digest, but I don’t find this necessary.
frozen fruit – other frozen fruit options like frozen berries or frozen peaches work great as a substitute for frozen banana, but they usually have more flavor and can change the taste of your smoothie more than banana does. Just keep that in mind if you’re planning to use them as a sub.
Imported & edited by @aannmiller
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