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How To Make A Protein Shake

Imported & edited by @aannmiller
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Prep Time
5m
Cook Time
-
Total Time
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.
How To Make A Protein Shake Image
Recipe Options

Ingredients

Servings: 1
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Vanilla Protein Shake

Coffee Protein Shake

Banana Protein Shake

Chocolate Protein Shake

Vegan Berry Protein Shake

Peanut Butter Protein Shake

Steps

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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.

Nutrition Facts

  • Calories
    3,695kcal
    184%
  • Fat
    97g
    4%
  • Saturated Fat
    26g
    1%
  • Carbohydrates
    470g
    23%
  • Fiber
    59g
    2%
  • Sugar
    172g
    8%
  • Protein
    281g
    14%
  • Cholesterol
    213mg
    10%
  • Sodium
    1,769mg
    88%
Percent Daily Values are based on a 2,000 calorie diet.
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