My Favorite Protein Shake Recipes

(all recipes can be made a little sweeter by adding 1 packet of Truvia, a stevia-based granulated sweetener)

(Please note that by 1 scoop, I mean approx. 30 grams of protein powder which normally nets between 20 and 25 grams protein. .  Nutrition information given assumes 24 grams of protein for each scoop.)

Real food is typically best, but protein shakes are a great supplement to a sound nutrition program!

 

Anyone who knows my philosophy on nutrition knows that I am a HUGE fan of real food… that means in general, if it doesn’t spoil within 7-10 days, don’t eat it.  Obviously there are exceptions to that rule, but it’s a very easy and realistic way for people to determine if a food is healthful or not.  That being said, there is a time and a place for the consumption of protein shakes.  Some good reasons to drink a protein shake:

– If you have trouble meeting your protein requirements

– If you are a vegetarian/pescatarian/don’t eat much meat

– If you are in a rush/don’t have time to cook/have a very busy schedule

– If you have trouble getting all your calories from real food (eating 3500+ calories a day from real food can be challenging for some people.  Any of these recipes can be bulked up by adding more heavy whipping cream, whole eggs, extra nut butters, etc).

– To control cravings/combat a sweet tooth

– For nourishment during times you might not feel like eating (i.e. first thing in the morning, pre-workout, post-workout, etc)

This is obviously not an exhaustive list of reasons to occasionally drink protein shakes, but most of the main bases are covered.

ENJOY!

P.S.  This is my absolute favorite protein powder.  In the interest of full disclosure, it’s a company I am affiliated with, but I choose to be affiliated with them because of the high quality of their products.   Their protein powder is gluten-free, non-GMO, growth hormone free, sweetened with stevia, low-carb, and delicious!  If you are interested in their products, I would appreciate you buying through my link and helping to support MollyGalbraith.com.

 

Buckeye Shake (chocolate and peanut butter)

2 scoops low carb chocolate protein powder

6 oz almond milk

1.5 TBSP peanut butter

1 TBSP raw cocoa powder

1 TBSP cacao nibs (optional)

4 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

Blend to desired consistency

Calories: 440 

Pro: 56 grams Carbs: 12 grams Fat: 17 grams Fiber: 5 grams

 

Pina Colada Protein Shake

2 scoops vanilla low carb protein powder

2 oz unsweetened coconut milk

¾ cup pineapple chunks (either fresh or “no sugar added” if canned)

8 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

1-5 drops coconut extract if desired for extra flavor

Calories: 450 

Pro: 50 grams Carbs: 22 grams Fat: 16 grams Fiber: 3 grams

 

Apple Crisp Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

½ cup unsweetened applesauce

Crushed ice

Blend to desired consistency

***For an extra treat, take some gluten free oats (2/3 cup) and mix them with 1 TBSP of melted real butter, 2 TSP honey, and cinnamon to taste.  Spread them out on a baking sheet and toast them at 300 degrees for 15-20 minutes (stirring after 10 minutes).  Keep a close eye on the oats and don’t let them burn.  Take them out and let them cool completely, stirring them so they don’t clump together. You can sprinkle this on top of your shake or eat a couple of spoonfuls when you drink your shake.  This recipe makes 2 servings of the “crisp.”

Calories: 340 

Pro: 49 grams Carbs: 19 grams Fat: 5 grams Fiber: 2 grams

*** add 170 calories, 4 grams protein, 23 carbs, 8 grams fat, and 3 grams of fiber if you add the “crisp”

 

Mint Chocolate Chip Protein Shake

2 scoops low carb chocolate protein powder

*12 oz mint flavored green tea

1 TSBP raw cocoa powder

1 TBSP cacao nibs (optional)

Crushed ice

Blend to desired consistency

*steep 1-2 mint flavored green teabags in 12 oz hot water for 2-3 minutes (2 teabags for stronger flavor).  If you have time to let it cool, that’s ideal.  If not, steep them in 6-8 oz of water and use extra crushed ice when making your shake.

Calories: 270 

Pro: 49 grams Carbs: 7 grams Fat: 3 grams Fiber: 2 grams

 

Cashew Cookie Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

1.5 TBSP cashew butter

4 oz water (more for a thinner shake, less for a thicker shake)

1-5 drops vanilla extract

1-5 drops butter flavoring extract

Crushed ice

Blend to desired consistency

Calories: 430 

Pro: 53 grams Carbs: 12 grams Fat: 17 grams Fiber: 2 grams

 

Blueberry Muffin Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

2/3 cup blueberries

Juice from 1-2 lemon wedges or ½ packet of TrueLemon

2 TSP cashew butter

1-5 drops vanilla extract

4 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

Blend to desired consistency

Calories: 440 

Pro: 52 grams Carbs: 21 grams Fat: 11 grams Fiber: 4 grams

 

Pumpkin Pie Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

½ cup pure canned pumpkin

1-5 drops vanilla extract

4 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

Pumpkin Pie Spice to taste

Blend to desired consistency

Calories: 330 

Pro: 50 grams Carbs: 15 grams Fat: 5 grams Fiber: 4 grams

 

Sweet Potato Pie Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

½ cup sweet potato (already baked, no skin)

1-5 drops vanilla extract

4 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

Pumpkin Pie Spice to taste

Blend to desired consistency

Calories: 420 

Pro: 52 grams Carbs: 36 grams Fat: 5 grams Fiber: 8 grams

 

Mocha Protein Shake

2 scoops low carb chocolate protein powder

10 oz coffee (already cooled or 5 oz very strong coffee and add lots of extra ice when blending)

2 TBSP heavy whipping cream

1 TBSP raw cocoa powder

Crushed ice

Blend to desired consistency

Calories: 375 

Pro: 50 grams Carbs: 8 grams Fat: 14 grams Fiber: 2 grams

 

Very Berry Protein Shake

2 scoops low carb vanilla protein powder

8 oz almond milk

¼ cup each strawberries, blueberries, blackberries, raspberries

(OR  1 cup frozen mixed berries)

4 oz water (more for a thinner shake, less for a thicker shake)

Crushed ice

Blend to desired consistency

Calories: 360 

Pro: 50 grams Carbs: 21 grams Fat: 6 grams Fiber: 7 grams

 

Orange Creamsicle Protein Shake

2 scoops low carb vanilla protein powder

6 oz almond milk

4 oz orange juice

2 TBSP heavy whipping cream

3-5 drops vanilla extract

Crushed ice

Blend to desired consistency

Calories: 450 

Pro: 50 grams Carbs: 20 grams Fat: 16 grams Fiber: 1 grams

 

Tropical Protein Shake

2 scoops low carb vanilla protein powder

4 oz. almond milk

2 oz. unsweetened coconut milk

½ cup pineapple chunks (either fresh or “no sugar added” if canned)

½ cup frozen mango

½ banana

4 oz water (more for a thinner shake, less for a thicker shake)

3-5 drops coconut extract

Crushed ice

Blend to desired consistency

Calories: 560 

Pro: 51 grams Carbs: 46 grams Fat: 19 grams Fiber: 6 grams

 

Cinnamon Roll Protein Shake

2 scoops low carb vanilla or cinnamon protein powder (use cinnamon for extra flavor)

8 oz almond milk

2 TBSP heavy whipping cream

4 oz water (more for a thinner shake, less for a thicker shake)

1-5 drops vanilla extract

1-5 drops natural butter flavoring

*2 TSP ground cinnamon (if you use vanilla protein powder)

Pumpkin pie spice to taste

Crushed ice

Blend to desired consistency

Calories: 400 

Pro: 50 grams Carbs: 7 grams Fat: 17 grams Fiber: 2 grams

 

Keep in mind that you can amend the ingredients in any of these recipes for your personal preference (more flavor, less flavor, more sweet, less sweet, thicker, thinner, etc).  Please let me know what you think and please share your favorite recipes and I will continue to add to this list!

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