Learn how to make a healthy homemade protein shake with this quick and simple tutorial. Includes tips, ideas, and a customizable recipe for a DIY protein shake made with clean and nutritious ingredients.
It’s a great idea to incorporate protein shakes into your diet, because they are so simple to make and are chock-full of nutritious ingredients. They make a nourishing breakfast that will kick-start your day and will keep you feeling full all morning. Protein shakes also make an ideal post-workout snack that will refuel your energy and help your muscles to heal after exercising.
Are Protein Shakes Good For You?
Yes! Protein shakes are an excellent choice for breakfast, a snack, or meal replacement. All adults need around 46-56 grams of protein each day and protein shakes are a convenient way to meet that requirement.
The best protein shake recipes, in my opinion, rely on protein powder to provide protein. Protein powder has many benefits, including the following:
- Aids with weight loss
- Helps build muscle and strength
- Functions as a appetite suppressant
- Boosts metabolism
- Repairs muscles from exercise
You can use a plant-based protein powder (pea, chia, or brown rice) or an animal protein powder (whey, casein, or collagen), depending on your preferences. Just make sure the protein powder you use is free from additives, hormones, artificial sweeteners, and fillers. Lastly, always remember that organic is best.
Should You Drink a Protein Shake Before or After a Workout?
A number of studies show that protein helps your muscles to repair and rebuild after exercise. For that reason, many people drink protein shakes after their workouts to aid this process.
However, recent research suggests the amount of protein you consume per day is more important than when you consume it for gaining muscle mass. Therefore, you can choose which time you prefer or is most convenient for you. Personally, I always opt to have a protein shake after exercise, but that’s just what works for me.
Are Protein Shakes Good for Weight Loss?
As long as protein shakes are made with a mix of high-quality, junk-free ingredients, they are terrific for weight loss. When you’re trying to lose weight, protein is the most important nutrient. It increases satiety and prevents spikes in blood sugar. Consuming an adequate amount of protein also helps build lean muscle, which will increase your metabolism.
The next most important ingredient for weight loss is fiber. It helps keep you full, nixes cravings, and keeps your gut healthy. Fruits and veggies are the best source of fiber and nutrients, so I recommend adding at least one type of vegetable or fruit, such as a banana, to your smoothies.
Homemade Protein Shake Ingredients
Alright, so let’s talk ingredients. To make a healthy homemade protein shake, you will need:
- A cup of milk: I usually use dairy milk, but you can use any kind of milk you like. Unsweetened almond, coconut, soy, hemp, or any other type of plant-based milk are all fabulous options.
- A scoop of protein powder: If you can, choose organic protein powder that contains no additives, fillers, artificial colors, flavors, sweeteners, or preservatives. I love and use this one from Thrive Market.
- A banana: Bananas give smoothies an excellent consistency and are a great source of potassium and dietary fiber, so I always like to toss one in.
- One or two teaspoons of a natural, unrefined sweetener: I like to use honey, but you can substitute maple syrup or agave nectar. Alternatively, you can throw in a couple of pitted dates instead of a liquid sweetener.
- Half a cup of ice: I like to add ice because it helps thicken shakes. However, if I don’t have any ice in the freezer, I just make my shake without it.
- Optional add-ins: Any of the following ingredients can be mixed into a protein smoothie to give additional nutrition and/or flavor:
- Fresh or frozen berries: Strawberries, blueberries, raspberries, or blackberries all work great. Add about half a cup per serving.
- Fresh fruit: Pineapple, peach, and mango are my favorite fruits to add to smoothies. Aim for half a cup per serving.
- Leafy Greens: Spinach and kale work very well in smoothies. Add about a cup per serving.
- Greek yogurt: I recommend using plain and unsweetened yogurt only, because a lot of flavored yogurts contain a ton of sugar. Alternatively, you could use plain cottage cheese instead. Add a quarter of a cup per serving.
- Nut butter: Peanut butter, almond butter, or cashew butter add extra protein and healthy fats to smoothies. Aim for one to two tablespoons per serving.
- Collagen: Adding one or two scoops of collagen peptides to shakes and smoothies boosts their protein content further. Collagen is also known to improve the condition of skin, hair, nails, joints, ligaments, and is great for gut health. I recommend using one that is all-natural, unflavored, and unsweetened. I use this one from Thrive Market.
- Naturally-flavored powders: Raw cacao powder and matcha green tea powder are fantastic choices. Mix in one to two teaspoons per serving.
- Seeds: Chia seeds, ground flax seeds, and hemp hearts get blended nicely into shakes. Aim for one to two teaspoons per serving.
- Spices: A dash of cinnamon, nutmeg, or vanilla taste delicious in smoothies.
The ingredients I’ve linked to above can be ordered from Thrive Market, which is an online retailer that sells healthy, organic food at wholesale prices. I like to think of it like Amazon (online store) meets Costco (low, wholesale prices) meets Whole Foods (all nutritious, junk-free foods). If you’re interested in purchasing anything from them, you’ll need to get a Thrive Market membership. However, if you’re a reader of my website, you will get an exclusive bonus when you sign up:
How to Make a Healthy Homemade Protein Shake
Making a smoothie takes only two easy steps. To make a homemade protein shake, simply:
- Add all of your ingredients to a blender.
- Blend until smooth and serve.
That’s it! 🙂
Tips for Making Homemade Protein Shakes
Here are some pointers I have learned over the years about how to make the best homemade protein shakes:
- When adding your ingredients to your blender, always add the liquid first near the blades. Doing this will help your blender to run a bit more smoothly whenever you are making a shake.
- Use a Vitamix Blender, because it is THE blender for making smoothies! A Vitamix is a high-powered blender that breaks up frozen fruit, vegetables, ice, and any other dense ingredients into oblivion. Best of all, the Vitamix blender is super versatile, so you can also use it to make soups, sauces, and homemade nut butters.
- If you don’t think you need a Vitamix, an individual-sized blender such as a Magic Bullet is a good alternative. The biggest benefits of using a small blender are that it will help you save time on clean-up, it takes up less counter space, and it’s much less expensive than a big fancy blender.
Homemade Protein Shake Recipes To Try
Looking for some DIY protein shake inspiration? Here are some of my favorite recipes on the blog:
- Chocolate Peanut Butter Protein Shake
- Banana Protein Shake
- Green Protein Smoothie
- Peanut Butter Protein Shake
- Vanilla Protein Shake
The Easiest Way to Make Protein Shakes at Home
If having a morning smoothie or protein shake is a part of your regular routine, I highly recommend checking out SmoothieBox. SmoothieBox is a monthly smoothie/protein shake kit delivery service that is organic, nutrient-dense and free of added sugars.
SmoothieBox’s Super Smoothies were created to save time, simplify the morning, and make breakfast easy and nutritious. They are packed with the balanced macronutrients you need to fuel your busy day and will keep you feeling full and energetic for hours.
Each box comes with 20 smoothie packs that are filled with frozen fruits and vegetables, nuts, and optional grass-fed collagen protein powder. Each shake is ready in less than 3 minutes and tastes absolutely delicious! The cost is less than $2.50 per serving and delivery is FREE.
Your SmoothieBox should arrive within a week after you place your order (in a 100% recyclable cooler) and you can cancel your subscription at any time. AND FOR A LIMITED TIME ONLY:
- SmoothieBox is offering the option to purchase a one-time box, instead of only subscriptions. You may choose during checkout if you wish to have a monthly subscription or a one-time order.
- You can customize your box with only the flavors you want easily during checkout.
- My readers will get an additional discount on their order using the link and code below.
If you make this Homemade Protein Shake recipe, let me know! Leave a comment with a star rating ★ below, because I love hearing from you! ♡
How to Make a Healthy Homemade Protein Shake
- 1 cup milk of choice
- 1 banana
- 1/2 cup ice cubes
- 1 scoop plain (unflavored) protein powder
- 2 teaspoons honey, maple syrup, or agave nectar
- Fresh or frozen berries/fruit
- Spinach or kale
- Plain (unflavored) Greek yogurt or cottage cheese
- Any nut butter
- Collagen peptides
- Raw cacao powder or matcha green tea powder
- Chia seeds, ground flaxseed, or hemp hearts
- Vanilla, cinnamon, or nutmeg
- Add base ingredients and any of the optional add-ins to a blender.
- Blend until smooth and serve immediately.
- For easy blending, add the milk first near the blades when adding the ingredients to your blender.
- Nutritional facts below are calculated using only the base ingredients (none of the optional add-ins are included).
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