15-Minute Homemade Protein Shake (Without Protein Powder!)

There are many different types of protein powders on the market. They vary in price, ingredients, and quality. This homemade protein shake is a great plant-powered option if you want to save money or avoid unhealthy additives found in store-bought protein powders. It’s made with whole foods, is dairy-free (100 percent vegan!) and provides 29 g of protein per serving. Plus, you only need 15 minutes to pull it off!

I have to admit, this vegan protein shake is absolutely delicious! It’s my ultimate go-to post-workout smoothie, loaded with nutrients surpassing your average protein powder. Plus, it’s crafted from pantry and fridge staples you likely already have on hand.

Looking for more vegan shakes? Pumpkin chocolate smoothie is my go-to breakfast smoothie. And if you’re searching for something packed with leafy greens that also tastes amazing, my healthy green smoothie is always a hit. I’m a sucker for anything tropical, and this pineapple mango smoothie makes me drool every single time!

Protein powder predicament: A dietitian’s quest for better solutions

Ever felt the struggle with those protein powders? Clumpy, chalky, or just a recipe for tummy troubles—I’ve been there! I’ve tried a ton over the years, but they were either too pricey or packed with stuff I’d rather avoid, like artificial sweeteners and flavours. Being a dietitian, it’s not just about finding the right fit for me. It’s about finding a great match for my health-conscious community—especially those hitting the gym and seeking healthier options.

But here’s the game-changer—this protein shake! Quick, easy, and bursting with deliciousness. It’s the perfect grab-and-go boost post-workout, and it won’t disappoint your taste buds.

I’ve become a big fan of whipping up homemade protein shakes. They’re my go-to, especially when this recipe ticks all the boxes. It’s a win for anyone sensitive to lactose or simply keen on adding more plant-based goodness to their diet.

How do you make a protein shake without protein powder?

Making a protein shake at home without using powder is simple. Carefully selecting complementary vegan protein sources creates this winning protein smoothie, perfect for muscle building.

Making a protein shake at home without using protein powder is rather simple. You’ll notice that I’ve been careful in selecting protein sources that are vegan and complement one another to create the best protein shake for muscle building.

Ingredients:

• Soy milk: because it has one of the highest amounts of protein. Opt for the unsweetened version.
• Hemp hearts: provide an abundance of nutrition; they’re a source of healthy omega fatty acids and are rich in vitamins, minerals and dietary fibre. They also add to the creamy texture without the need for dairy milk or yogurt.
• Peanut butter: for flavour and healthy fats. Make sure to choose natural peanut butter without any added sugars or oils.
• Cooked quinoa: for its unique nuttiness. I don’t blend it in with the rest of the ingredients because it gives the protein shake texture and character. The cooked quinoa is simply stirred in towards the end.
• Banana: the ripest you can find because it adds all the natural sweetness. If you have frozen bananas on hand, they’ll also work well. A medium-sized banana is ideal!
• Strawberries: for a delicious antioxidant boost. I opted for frozen strawberries, but fresh fruit will also work well – whichever you have on hand. Feel free to increase if you prefer a more berry-centric taste.

Instructions:

1. In a blender, add all the ingredients except cooked quinoa. Blend on medium speed for 30 seconds before turning up to high speed until smooth and creamy – about one minute total time spent blending should do it! (Images 1-6)
2. Spoon cooked quinoa into a large glass, add the smoothie and stir well. Serve immediately (Images 7-10)!

Tips and substitutions

• Use water or another non-dairy milk. If you’re looking for a thicker shake, use coconut milk or another high-fat non-dairy milk.
• Add fresh or frozen fruit. Fresh fruits like banana, strawberry, and blueberry are perfect for protein shakes.
• A high-quality blender or food processor will give your shake a smooth, creamy texture.
• Add ice cubes if you want a cold shake.
• If you’re not a fan of hemp hearts, try chia seeds or walnuts. Besides peanut butter, almond butter or another type of nut butter also work well.
• You can also use vanilla yogurt in place of peanut butter if you want a creamier texture.
• If you have a nut allergy, sunflower seed butter is an excellent alternative that goes well with the strawberry flavour.
• Omit quinoa and use rolled oats instead. They’ll also help thicken up the protein shake without adding too much sweetness!
• You can also top your banana protein shake with ground flax/chia seeds or hemp hearts for an extra boost. Coconut flakes and fresh berries add a hint of sweetness.
• If you want to reproduce your favourite vanilla protein powder taste profile, add a dash of vanilla. It will also bring additional natural sweetness!
• Add unsweetened cocoa powder to create a different version of this protein shake recipe. The chocolate deliciousness makes it feel like you’re eating dessert!

Food safe storage

For storage, use an airtight container such as a mason jar or a reusable bottle and keep it chilled in the fridge. This preserves its freshness for a few days. Planning ahead? Prep everything except the cooked quinoa, adding it just before you indulge in your protein shake. And if you have leftovers, freeze them and defrost whenever you’re in the mood for a protein boost!

Frequently asked questions

This shake is a bit too thick. How can I make it less so?

If you find that your protein shake is a little too thick, just add water or more non-dairy milk until you reach the desired consistency! If you’re looking for an even thinner smoothie, try adding ice cubes to get the right thickness and chilliness.

If you give this vegan protein shake a try, I’d be thrilled to hear your thoughts! Share your experience by leaving a comment, rating it, or posting a photo with the hashtag #desiliciousrd on Instagram. I’m excited to see your creations!