If you’re into weightlifting, you’re probably used to swirling some protein powder in some water or milk and downing it one gulp.
That’s one of way of getting your protein in, but why not treat yourself with some variety and flavor?
Well, that’s why I compiled this list of 20 protein shake recipes and not a single one is dull or bland. Instead, you’ll be enjoying healthy smoothies like the pineapple upside-down cake protein shake or the banana chai protein shake.
So pick your protein–there are plenty of great tastes to go around.
Enjoy!
Turn your favorite summer dessert into a healthy way to cool off with this peaches and cream shake.
This isn’t going to taste like ice cream, but it has half the calories and ten times the protein. That’s a fair trade when you’re still able to enjoy fresh peaches and cream – not heavy cream, of course, but low-fat cottage cheese.
217
Calories41 g
Protein14 g
Carbs1 g
Fat1/2 cup low-fat cottage cheese
1 scoop WHEY+ vanilla protein isolate
1/2 cup peaches
1/2 tsp. ground cinnamon
1/2 tsp. vanilla extract (or butter extract)
2 stevia packets (or more to taste)
1/2–1 cup water
5–10 ice cubes
1/2 tsp. xanthan gum (optional thickener)
Get the RecipeInstead of having another peanut butter protein shake, take it to the next level with the flavor of toffee.
Altogether, this ends up being a lot like a Butterfinger candy bar – except with nutritional value. Plus, when you turn peanut brittle into a protein shake, you can enjoy it without getting pure sugar stuck in your teeth.
318
Calories39 g
Protein20 g
Carbs10 g
Fat1 cup low-fat milk
1 cup cold water
1 cup ice cubes
1 scoop WHEY+ chocolate protein isolate
1 Tbsp. peanut butter
1 Tbsp. sugar-free butterscotch instant pudding mix
Pinch of salt
Get the RecipeNo protein powder needed! Instead this low-calorie strawberry smoothie gets its substance from a serving of cottage cheese. That makes it one part strawberry cheesecake, one part strawberries and cream.
And if you do want to add a scoop of whey isolate, there’s no stopping you. By making it a strawberry protein shake, it’ll only become a more filling, more nutritious means of killing your dessert cravings.
164
Calories11 g
Protein18 g
Carbs5 g
Fat1 cup unsweetened almond milk
1/3 cup cottage cheese
1 cup frozen strawberries
1/2 tsp. vanilla extract
Stevia to taste (or 1 tsp. pure meaney)
Get the RecipeForget about the overly specific flavored protein powders. With all-natural vanilla and chocolate as a base flavor, you can make any protein shake of your dreams.
Take this cinnamon roll shake for example. It uses egg white, almond milk, cinnamon, and maple syrup to recreate the essence of a Cinnabon. But instead of a whopping 880 calories per pastry, this cinnamony shake adds up to less than 200 calories yet has 33 grams of protein.
189
Calories33 g
Protein7 g
Carbs2 g
Fat3 Tbsp. liquid egg whites
3/4 cup unsweetened vanilla almond milk
1 scoop WHEY+ vanilla protein isolate
1/4 tsp. ground cinnamon
1 tsp. pure maple syrup
1 small scoop stevia
Handful of ice
Get the RecipeChocolate protein shakes are a classic, but they’re also a great base to build into a decadent concoction. This version not only adds half a banana and a handful of hazelnuts for flavor, but there’s a mix of seeds – hemp seeds, flax, and chia – as well as acai powder for big nutritional boost.
The final result doesn’t taste exactly like Nutella, but if that’s the flavor you’re after, you can always add a tablespoon of the hazelnuts chocolate spread to the recipe. Just keep in mind you’ll be adding about 100 calories.
525
Calories39 g
Protein38 g
Carbs27 g
FatHandful of crushed ice
1/2 cup unsweetened almond milk (more if needed to thin)
1/4 cup hazelnuts
1/2 banana
1 scoop WHEY+ chocolate protein isolate
1 tsp. shelled hemp seeds
1 tsp. flax seeds
1 tsp. chia seeds
1 tsp. acai powder
1 Tbsp. ground cinnamon
Get the RecipeA lot of smoothies that are based on breakfast favorites rely on maple syrup, but not this pancake protein shake. Its aim isn’t to recreate the decadent brunch; instead it captures the cook’s treat when making fresh pancakes.
This blueberry smoothie tastes a lot like licking the bowl of batter while the pancakes are sizzling on the griddle.
438
Calories25 g
Protein38 g
Carbs8 g
Fat1/2 cup coconut water
1 cup low-fat buttermilk
1/4 cup low-fat cottage cheese
1/4 cup nonfat plain Greek yogurt
1 Tbsp. coconut flour
2 Tbsp. date paste (or pure honey)
1 Tbsp. unsweetened shredded coconut
1/2 tsp. baking soda (optional)
1/4 cup fresh blueberries
Get the RecipeHow can you make Oreos healthy? Aside from cutting them out of your diet completely, you can ensure one serving of cookies goes far.
With this recipe for chocolate cookies and cream milkshakes, it’s possible to enjoy the Oreo flavor you love while having less than two cookies – ok, three if you eat one while you make the shakes. The rest of the creaminess comes from nutritious cottage cheese. That already adds up to 20 grams of protein; double it with a couple scoops of your favorite protein powder.
217
Calories20 g
Protein21 g
Carbs5 g
Fat1 cup fat-free cottage cheese
1 cup skim milk
3 Oreo cookies
1 tsp. truvia
1 tsp. vanilla extract
Get the RecipeThis is a vanilla protein shake and then some. These ingredients add just the right element to create the flavor of cake batter.
This shake is delicious, protein packed, and is great as an occasional creamy treat.
205
Calories33 g
Protein14 g
Carbs2 g
Fat
1/2 cup low fat cottage cheese
3-5 stevia packets
3-5 drops of butter or almond extract
1/2-1 cup of water (based on desired consistency)
1 Tbsp. + 1 tsp. rainbow sprinkles, divided
1 tsp. vanilla extract
Pinch of sea salt
1 scoop WHEY+ vanilla protein isolate
6–8 ice cubes
Get the RecipeTo make a paleo protein shake, you’ll have to pass up the usual protein powders, including plant-based soy and rice protein, as well as dairy-based casein and whey. What’s surprising is what can be used in their place: gelatin not only adds a little protein, but it creates a silky, thick texture.
This coffee protein shake is a well-rounded start to your day with chia seeds, a few slices of avocado, and a spoonful of almond butter. With all that healthy fat, your brain will be powered for hours to keep you productive without the pressure.
479
Calories13 g
Protein31 g
Carbs39 g
Fat1 Tbsp. grass-fed gelatin
1 Tbsp. ground chia seeds
1 Tbsp. coconut oil
1/4 avocado
1/2 cup warm brewed coffee
1 Tbsp. almond butter (or sunflower seed butter)
1 Tbsp. cocoa powder
1 cup unsweetened almond milk
1 Tbsp. raw honey
Dash of cinnamon (optional)
Get the RecipeThink you’ve tasted every possible fruit smoothie combination?
This recipe will freshen up your protein shake rotation, using not just frozen banana but avocado too. That makes this perfect for replenishing your body after an intense workout, offering an unbeatable combo of healthy fats and natural sugars. By adding a scoop of protein powder, this smoothie has it all.
604
Calories33 g
Protein71 g
Carbs26 g
Fat1 cup frozen banana (about 1 large banana), sliced
1/2 avocado
3 dates, pitted
4 leaves fresh mint
1 Tbsp. dark chocolate chips
1 cup unsweetened almond milk
1 scoop WHEY+ vanilla protein isolate
Get the RecipeAll it takes to make an amazing banana protein shake is a frozen banana, protein powder, and milk. But bananas can also be the base of a bunch of other amazing shakes, like this one featuring spiced chai tea.
Not only does this healthy smoothie have an immense amount of flavor, but it manages to pack an amazing 21 grams of protein into less than 200 calories.
179
Calories21 g
Protein22 g
Carbs1 g
Fat2 chai tea bags
1 cup water
1/2 banana, frozen
1/2 scoop WHEY+ vanilla protein isolate
2 tsp. maca powder (optional)
1/3 cup nonfat plain Greek yogurt
1/3 cup low-fat milk
6 ice cubes
Sprinkle of cinnamon, for garnish
Get the RecipeIf you don’t like bananas, you can still enjoy a rich chocolate protein shake.
Replace it with an equal amount of another fruit, or try a cup of firm tofu for even more protein. You’ll be adding another 20 grams of protein if you choose tofu, resulting in a creamy chocolate shake with about 350 calories. Depending on your tastes, a little sweetener – maybe a touch of zero-calorie stevia – may also be in order.
274
Calories24 g
Protein42 g
Carbs3 g
Fat1 cup low-fat milk
2 tsp. Dutch cocoa powder
2 Tbsp. (about 1/2 scoop) WHEY+ chocolate protein isolate
1 overripe banana, frozen
Pinch of salt
1/4 tsp. vanilla extract
Get the RecipeIf you love to swing through the drive-thru for a fast food frosty treat, then you’ll love this healthy twist that swaps out the sugar for protein powder. And like the original frosty, it has just a hint of cocoa with a touch of cream.
This low-carb protein milkshake uses liquid stevia, but you can use any sweetener without sacrificing the nutritional value.
360
Calories25 g
Protein4 g
Carbs23 g
Fat2 cups ice
34 cup unsweetened almond milk
1/4 cup heavy cream
1 scoop WHEY+ chocolate protein isolate
1 Tbsp. cocoa powder
1 tsp. instant espresso powder
2 Tbsp. hot water
1/8 tsp. liquid stevia
Get the RecipeBecause of America’s love affair with peanut butter and jelly sandwiches, it’s a no-brainer to add nuts to a berry smoothie. But every now and then, it’s time for a break from the classics – or add to them.
Instead of coming up with a new berry flavor combination, this recipe combines it with another favorite dessert flavor: pumpkin pie. It’s like topping a slice of cashew-crusted pumpkin pie with fresh blueberry sauce.
271
Calories18 g
Protein27 g
Carbs12 g
Fat1 cup unsweetened almond milk
1/2 cup pumpkin puree
1/2 cup frozen blueberries
1 Tbsp. cashew butter
2 Tbsp. (about 1/2 scoop) WHEY+ vanilla protein isolate
1/4 tsp. ground cinnamon
1/4 tsp. ground nutmeg
Dash of ground cloves
Get the RecipeFor whey protein, you know we’re camp Legion over here. But sometimes you’d rather load up on plant-based proteins. If you ever have that need in your family, try this homemade vegan protein powder made with oats, hemp seeds, and powdered peanut butter.
The downside is it has a higher carb to protein ratio, whereas whey isolate contains just a couple grams of carbs per 22 grams of protein. Yet, we admit there are a few benefits to this vegan protein powder too, including fiber, iron, and vitamins.
90
Calories7 g
Protein6 g
Carbs5 g
FatAlthough beets are naturally sweet – while adding only 6 grams of sugar per beet – they don’t make the best juice. It’s not that they aren’t tasty, just that as a smoothie beets will be more palatable when mixed with other fruits.
By brightening the flavor with citrus, you can create a superfood smoothie packed with vitamins, antioxidants, and minerals.
216
Calories31 g
Protein24 g
Carbs1 g
Fat2 cups beet greens
2 scoops WHEY+ vanilla protein isolate
2 cups water
2 small orange, peeled
2 small beets, peeled and diced
Juice of 1/2 lemon
Get the RecipeThere are a wide variety of protein shakes that can be made without supplemental protein powder.
This one relies on peanut butter – both all-natural and powdered – and egg whites. We might not be used to drinking egg whites anymore, but it’s actually a traditional way to make a sweet beverage that’s creamy and delicious.
369
Calories28 g
Protein43 g
Carbs12 g
Fat1 cup unsweetened vanilla almond milk
1/2 cup rolled oats
1 banana
1 Tbsp. peanut butter
4 Tbsp. PB2 powdered peanut butter
2 Tbsp. cocoa powder
1/2 cup + 1 Tbsp. liquid egg whites
2 Tbsp. ground flaxseed
1 small container (5.3 oz.) nonfat plain Greek yogurt
1 tsp. vanilla extract
1/2 cup ice
Get the RecipeProtein shakes with vegetables don’t have to taste boring – especially with a touch of lively fresh mint. When you make a green protein shake, that doesn’t mean you have to leave out the fruit completely.
This one gets its bright green hue from the inclusion of kale, celery, and cucumber. Yet it’s still sweet enough to enjoy sipping thanks to a whole apple, a bit of mango, and a splash of tangy red grapefruit juice. What this vegan protein shake doesn’t need, though, is protein powder. The entire batch gets 17 grams of protein from hemp hearts.
264
Calories10 g
Protein32 g
Carbs13 g
Fat1/2 cup fresh red grapefruit juice
1 cup destemmed dinosaur kale
1 large sweet apple, cored and roughly chopped
1 cup chopped cucumber
1 medium stalk celery, chopped
4 Tbsp. hemp hearts
1/4 cup frozen mango
1/8 cup fresh mint leaves
1/2 Tbsp. coconut oil
4 ice cubes
Get the RecipeThis isn’t just a tropical protein shake – it’s also a sippable version of a classic cake. The only thing missing in the pineapple shake is the dark caramel flavor that comes from the sugar melting in the oven.
So if you want to go all out, drizzle some caramel sauce on top. Go with a light touch, though, because a tablespoon is about 100 calories and 10 grams of sugar.
436
Calories29 g
Protein61 g
Carbs9 g
Fat1 scoop WHEY+ vanilla protein isolate
1/2 tsp. almond extract
1/4 tsp. butter extract (or 1 tsp. melted coconut oil)
1 1/2 cups crushed ice
1/2 cup unsweetened vanilla almond milk
1/2 cup frozen pineapple chunks
1/4 cup whipped topping
1 Tbsp. caramel syrup
Get the RecipeDrive by the Dairy Queen, and pull out your blender at home instead. With this recipe, you can make a thick, spoonable milkshake complete with cashew chocolate chip cookie dough. And since it’s vegan (if you choose an appropriate protein powder), there’s no ice cream, milk, or heavy cream required. Frozen bananas are an awesome replacement for ice cream in healthy desserts, and this one is no exception.
The entire shake contains only 16 grams of sugar, compared to an unbelievable 117 grams of sugar per DQ Cookie Dough Blizzard.
388
Calories33 g
Protein42 g
Carbs12 g
FatCookie Dough:
1/5 cup raw cashews
1/3 cup rolled oats
1 scoop WHEY+ vanilla protein isolate
2 Tbsp. unsweetened almond milk
1/3 cup pitted dates
1 oz. dark chocolate
Vegan Ice Cream:
2 bananas, sliced and frozen
6 ice cubes
1/2 cup unsweetened almond milk
1 Tbsp. peanut butter
Get the RecipeWho knew quarantine cooking could be so tasty?
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK, Canada, Belgium, Denmark, Germany, Netherlands, Spain, Puerto Rico, or Guam, your order ships free when it’s over $199.
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
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