Protein is essential to keep your body functioning properly. You can easily use these shakes as a meal replacement as well. 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.
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
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 sources of protein.
4 tablespoons sattu powder Juice of half a lime 2 tablespoons chopped cilantro ½ teaspoon roasted cumin powder Salt to taste 1 cup water
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.
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
4. Oatmeal-Apple Protein Shake (Protein – 21.48 g)
The phytonutrients in the apple can help keep your blood sugar levels under control. Pair it up with milk and oatmeal for a thick breakfast protein shake that will keep you full for a long time.
3 tablespoons oatmeal 2 cups milk 1 peeled and chopped apple 3 tablespoons almond butter Cocoa powder
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.
½ cup blueberries 1 tablespoon chia seeds 2 tablespoons oatmeal 2 cups of milk 1 tablespoon honey 1 tablespoon peanut butter
6. Blueberry, Almond Butter, And Banana Smoothie (Protein – 26.7 g)
Blueberry is loaded with antioxidants and vitamin C and is a great addition to the almond butter and Greek yogurt-based protein shake.
1 cup blueberries 1 banana 2 tablespoons almond butter 1 cup Greek yogurt
7. Banana, Ragi, And Chia Seeds Shake (Protein – 15.5 g)
Finger millet (ragi) is an excellent source of protein, calcium, and dietary fiber. This shake will fill your tummy, and the ragi will help improve your hemoglobin levels.
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
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. Almond milk and chia aid muscle recovery by providing a good amount of protein.
1 cup chopped Alphonso mango 1 cup almond milk 1 oz cashew nuts 2 tablespoons chia seeds 1 cup chilled Greek yogurt
9. Vegan Pea Protein Meal Replacement Protein Shake (Protein – 16.5 g)
This 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.
3 tablespoons pea protein (homemade or store-bought) 1 cup almond milk ½ cup strawberries A pinch of nutmeg powder 1 teaspoon powdered jaggery
10. Almond-Cocoa Protein Shake (Protein – 12.92 g)
Almonds and coconut make a great pair. Mixing these two with a cup of milk or almond milk can enhance the taste and nutritional value.
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
11. Hemp Green Protein Shake (Protein – 17.9 g)
Hemp protein is made from hemp seeds. It is also a good source of dietary fiber and hence can be used as a meal replacement protein shake.
3 tablespoons hemp powder 1 tablespoon ground sunflower seeds 1 cup baby spinach A pinch of salt
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.
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
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.
2 cups soy milk ½ cup chopped strawberries 1 tablespoon ground almond 1 tablespoon ground melon seeds 1 teaspoon cocoa powder
14. Hot Chocolate-Cashew Meal Replacement Protein Shake (Protein – 16.35 g)
This lip-smacking protein shake is a great breakfast replacement meal. Since it contains cashew, its caloric value is on the higher side. Hence, avoid having it as a snack.
1 banana 1 cup full-fat milk 2-3 tablespoons cashew nuts 2 teaspoons cocoa powder 2 tablespoons grated dark chocolate
15. Almond-Coconut Protein Shake (Protein – 23.53 g)
Almonds are a great source of protein – 20 almonds contain about 5 grams of protein. Milk offers an extra dose of protein, and flaxseeds give you your daily dose of omega-3s.
20 almonds ½ cup unsweetened dried coconut 2 ½ cups water 1 teaspoon cinnamon powder 1 tablespoon honey 2 tablespoons ground flaxseeds 2 cups of milk
What can I use instead of protein powder in recipes? Check out the infographic below to learn which are the best homemade shakes with the highest concentration of natural protein within them. 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, it can lead to unnecessary weight gain. Why do I feel sleepy after drinking a protein shake? Protein shakes contain the amino acid tryptophan, which promotes sleep (1). 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 (2). 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.
