Protein Shake Recipes: 15 Shakes With 30 g+ Protein

These protein shake recipes each give 30 to 50 g of protein, taste like something you'd actually want to drink, and take under five minutes. They cover breakfast, post-workout, weight gain, lower-calorie options and plant-based shakes. Most use a scoop of protein powder plus whole foods for flavour and nutrition. If you'd rather skip powder entirely, see high protein smoothie without protein powder.

Protein values are approximate. A typical scoop (30 g) of whey or plant protein gives 20 to 25 g of protein; check your label.

Protein shake building blocks

Breakfast protein shakes

1. Peanut butter banana oat — 1 scoop vanilla whey, 300 ml milk, 1 banana, 40 g oats, 1 tbsp peanut butter, cinnamon. About 43 g protein, 620 kcal.
2. Mocha — 1 scoop chocolate whey, 200 ml cold coffee, 150 ml milk, 1 tsp cocoa, ice. About 31 g, 230 kcal.
3. Berry yogurt — 1 scoop vanilla protein, 150 g Greek yogurt, 150 g frozen mixed berries, 200 ml milk. About 47 g, 400 kcal.
4. Apple pie — 1 scoop vanilla whey, 1 apple, 30 g oats, cinnamon, nutmeg, 250 ml milk. About 35 g, 420 kcal.

Post-workout shakes

5. Chocolate banana — 1 scoop chocolate whey, 1 banana, 300 ml milk. About 34 g, 360 kcal. The carbs help refuel glycogen after hard sessions.
6. Tropical recovery — 1 scoop vanilla whey, 100 g frozen mango, 100 g pineapple, 200 ml coconut water, 100 g Greek yogurt. About 33 g, 330 kcal.
7. Cherry almond — 1 scoop vanilla protein, 120 g frozen cherries, 1 tbsp almond butter, 250 ml milk. About 35 g, 420 kcal.

Lower-calorie shakes

8. Chocolate cottage cheese — 1 scoop chocolate whey, 100 g cottage cheese, 300 ml unsweetened almond milk, ice. About 36 g, 245 kcal. Blend well; it turns thick and smooth, like a milkshake.
9. Strawberry cheesecake — 1 scoop vanilla whey, 100 g cottage cheese, 150 g frozen strawberries, 200 ml water, a few drops vanilla. About 37 g, 250 kcal.
10. Green protein — 1 scoop vanilla protein, a handful of spinach, ½ banana, 250 ml ultra-filtered milk. About 37 g, 290 kcal.

Pair low-calorie shakes with a calorie target from the calorie deficit calculator.

Weight gain shakes

11. Mass shake — 1 scoop whey, 400 ml whole milk, 1 banana, 60 g oats, 2 tbsp peanut butter, 1 tbsp honey. About 55 g, 1,050 kcal.
12. Chocolate oat cookie — 1 scoop chocolate protein, 350 ml whole milk, 50 g oats, 20 g dark chocolate, 1 tbsp almond butter. About 45 g, 780 kcal.

Plant-based shakes

13. Vegan peanut chocolate — 1 scoop chocolate pea protein, 300 ml soy milk, 1 banana, 1 tbsp peanut butter, 1 tsp cocoa. About 37 g, 470 kcal.
14. Hemp berry — 1 scoop vanilla plant protein, 300 ml soy milk, 150 g frozen berries, 2 tbsp hemp seeds. About 36 g, 410 kcal.

Before-bed shake

15. Casein vanilla — 1 scoop casein, 250 ml milk, ½ tsp cinnamon. About 32 g, 230 kcal. Casein digests slowly, which is why some people prefer it at night.

Choosing a protein powder

Look for third-party testing (such as Informed Sport or NSF Certified for Sport) if you compete, and check protein per scoop rather than per serving size, which varies. Compare cost per gram of protein with the protein cost calculator.

Tips for better shakes

• Liquid first, powder second so it doesn't stick to the blender.
• Use frozen fruit instead of ice for a thicker, creamier shake.
• Add a pinch of salt to chocolate shakes to sharpen the flavour.
• Blend oats first if you want a smooth texture.
• Prep freezer packs: bag fruit, oats and seeds in portions, then blend with milk and powder.
• Shaker bottle? Use a scoop of powder and milk only; save fruit and oats for a blender.

How much protein do you need?

Most active people do well with 1.6 to 2.2 g per kg of body weight per day if they're building muscle, or 1.2 to 1.6 g/kg for general fitness. Shakes are a convenient way to fill gaps. Calculate your target with the protein intake calculator and read protein for muscle gain for how to split it across meals.

Storing shakes

Blended shakes keep for up to 24 hours in a sealed bottle in the fridge. They thicken as oats and seeds absorb liquid, so add a splash of milk and shake before drinking. Don't leave dairy shakes in a warm bag all day. For the office, freeze a shake overnight in a bottle; it thaws by mid-morning and stays cold.

Shakes on the trail

For hikes, pack single-serve bags of protein powder with milk powder and oats; add cold water in a shaker bottle at camp for a quick recovery drink or breakfast. Skimmed milk powder adds about 10 g of protein per 30 g. See backpacking breakfast ideas and what to eat after hiking.

Common protein shake mistakes

• Counting a shake as a meal when it's only powder and water. Add fruit, oats or yogurt if it replaces breakfast.
• Adding calories without noticing. Peanut butter, honey and whole milk add up fast; measure them if you're watching your weight.
• Relying on shakes for most of your protein, missing the fibre and micronutrients in whole foods.
• Buying by serving size. Some "servings" are two scoops; compare protein per 100 g of powder instead.
• Drinking it too fast if you're prone to bloating. Sip it, and try isolate or a plant powder if whey upsets your stomach.

Are protein shakes safe?

For healthy adults, protein shakes are a safe and convenient food. Choose reputable brands, as supplements are less tightly regulated than food in many countries. People with kidney disease, allergies to milk or soy, or who are pregnant should check with a healthcare professional.

Bottom line

A good protein shake combines a scoop of quality powder with milk or soy milk and whole foods like fruit, oats, yogurt or nut butter. Pick a recipe for your goal, from 160 kcal lean shakes to 1,000 kcal weight-gain blends, and use shakes to top up, not replace, protein from meals.

Sources: nutrient values from USDA FoodData Central and typical product labels; protein recommendations from the ISSN position stand on protein and exercise. General information, not personalised dietary advice.