How to Make Protein Shakes Without Protein Powder

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You may also be seeking a holistic food-first approach¹ to your diet and want to start with a homemade protein shake, milkshake, or smoothie. Before we go over specific recipes, let’s dive into some smoothie staples and see how much protein you get from each ingredient.

High Protein Smoothie Ingredients

If you’re looking to stock your refrigerator and pantry with protein-rich foods, the chart below is your guide to how many grams of protein are in common grocery store items like full-fat plain Greek yogurt, whole milk, and plant-based protein sources like nut butters and black beans.

In addition to the protein content, you’ll also find fat and carbohydrate content to aid you in meal planning and knowing which foods are rich with omega-3 and healthy fats. We used MyFitnessPal to collect the data on the chart below.

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	Serving size	Protein	Fats	Carbs
Plain Greek yogurt	6 oz	16 g	9 g	7 g
Cottage cheese	1 cup	23 g	9 g	7 g
Kefir	1 cup	11 g	2 g	20 g
Hemp seeds	3 tbsp	9 g	14 g	3 g
Chia seeds	1 tbsp	2 g	4 g	4 g
Flax seeds	1 tbsp	1.7 g	4 g	3 g
Sunflower seeds	¼ cup	7 g	18 g	8 g
Peanut butter	2 tbsp	7 g	16 g	8 g
Almond butter	2 tbsp	6 g	16 g	7 g
Cashew butter	2 tbsp	5 g	16 g	8 g
Cow’s milk (whole)	1 cup	8 g	8 g	12 g
Almond milk	1 cup	1 g	2 g	3 g
Coconut milk	1 cup	> 1 g	5 g	7 g
Soy milk	1 cup	7 g	4 g	3 g
Cashew milk	1 cup	1 g	2 g	1 g
Silken tofu	¼ cup	6 g	2 g	2 g
Medjool date	2 dates	1 g	1 g	30 g
Black beans	½ cup	7 g	1 g	19 g
Chickpeas	½ cup	6 g	2 g	20 g
Raw spinach or kale	1 cup	> 1 g	0 g	1 g
Avocado	Cut in half	2 g	8 g	1 g
Banana	1 medium	1 g	0 g	26 g

Protein Shake Recipes Without Protein Powder

You can use the chart above to help up your protein intake in your next smoothie or as a swap-this-for-that guide. Using the chart, you can determine which liquids and nut butters are your best option.

While many of the whole-food ingredients featured in these recipes are high in vitamins, minerals, fiber, and antioxidants, the micronutrients vary per ingredient.For example, whole milk from a cow contains about 300 milligrams of calcium per serving whereas soy milk contains 60 milligrams.

Banana and Almond Smoothie Recipe

We adapted the recipe below from a Daily Harvest smoothie bowl. It includes parsnip chunks—a relative of carrots—that offer a slightly nutty flavor to complement the almonds, cashews, and flax seeds. If you don’t have parsnips on hand, omit them altogether.

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Recipe Instructions

In a blender you’ll combine:

1 cup liquid of choice
1 large banana
1 oz cubed parsnip
1 oz almonds
1 oz cashews
1 oz flax seed
1 tbsp cacao nibs

Recipe adapted from Daily Harvest

Silken Tofu Fruit Smoothie Recipe

Silken tofu is Japanese-style tofu with a softer consistency than Chinese-style tofu (or soybean curd tofu). It’s often used in stir-fries and soups, but can also be blended into a smoothie. The recipe below is very basic and can be adapted to what frozen fruit you have on hand.

RELATED: Best Soy Protein Powder

Recipe Instructions

In a blender you’ll combine:

½ cup liquid of choice
2 cups mixed frozen fruit
1 ripe banana (or frozen banana)
8 ounces silken tofu

Recipe adapted from The Endless Meal

Simple Creamy Green Smoothie Recipe

The spinach and avocado in this recipe offer vibrant green color, tons of dietary fiber, and a few grams of protein. Hemp seeds, chia seeds, and nut butter pump up the protein factor, while the Medjool date provides sweetness (and 1 gram of protein each) in this green smoothie.

Recipe Instructions

In a blender you’ll combine:

2 cups liquid of choice
3 cups baby spinach
2 tbsp hemp seeds
2 tbsp chia seeds
2 tbsp nut butter of choice
1 medium banana, frozen
1/2 of an avocado cut in chunks (frozen if possible)
1/2 tsp ground cinnamon
2 medjool dates, pitted

Recipe adapted from Walder Wellness

Black Bean Cocoa Powder Protein Smoothie Recipe

You may be thinking: What the heck are black beans doing in this recipe? Black beans are a vegan-friendly way to add protein and are often blended or mashed in plant-based recipes (including black bean brownies!). If you’re using canned beans, we suggest grabbing a can of salt-free beans and rinsing them well before adding them to the blender. The Medjool dates and banana will add sweetness to contrast with the Earthy flavor of the black beans.

Recipe Instructions

In a blender you’ll combine:

1 cup liquid of choice (whole milk, soy milk, etc)
1/2 cup black beans
1 tablespoon nut butter
1 banana (ripe or frozen)
1 tablespoon cocoa powder
3 medjool dates

Recipe adapted from the blog of Whitney E. RD

How To Make Protein Shakes Without Protein Powder: Final Thoughts

The recipes featured in our guide to making protein shakes without protein powder include whole foods without artificial ingredients or sweeteners. The amount of protein in each smoothie varies depending on the liquid and nut butter you choose. You can use the chart to help calculate how much protein is in each recipe.

Many of the ingredients featured in these recipes are also plant-based, vegan-friendly, and gluten-free.

How To Make Protein Shakes Without Protein Powder: FAQs

Can I have a protein shake without protein powder?

One of the most protein-rich alternatives to protein powder is plain Greek yogurt or cottage cheese for a smooth, creamy texture to your protein drink or smoothie. You can also get creative by adding liquid of your choice, frozen fruit, nuts or seeds, and vanilla extract or maple syrup for added flavor.

How can I get protein without protein powder?

Without protein powder, it’s still possible to make a protein shake from foods like yogurt, cottage cheese, fruit, nut butters, and veggies. Making protein shakes is a convenient way to supplement whole foods high in protein, like red meat, poultry, fish, eggs, legumes, nuts, and seeds.

What is the No. 1 rated protein shake?

Our product testers at Garage Gym Reviews have tested nearly all the top brands on the market. We have hand-selected top picks for best protein shakes, whey protein, and plant-based protein powder, to name a few.

References

Burd NA, Beals JW, Martinez IG, Salvador AF, Skinner SK. Food-First Approach to Enhance the Regulation of Post-exercise Skeletal Muscle Protein Synthesis and Remodeling. Sports Med. 2019;49(Suppl 1):59-68. doi:10.1007/s40279-018-1009-y

Lauren Strong, CPT

Lauren is an NSCA-Certified Personal Trainer working with clients of all ages and skill levels. She specializes in coaching the squat, bench, and deadlift and enjoys introducing beginners to barbell training. Before becoming certified, she worked in marketing roles after graduating from the University of Maine with a BA in Journalism. Writing for Garage Gym Reviews blends her two passions: writing and lifting. Lauren spends her leisure time in the kitchen, reading fiction, and taking nature walks. She's also an avid downhill skier, learning how to ski when she was just two years old. She lives in Maine with her husband and two cats.