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Homemade Protein Shake - Without Protein Powder

5 from 1 vote
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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 protein per serving.
Prep Time15 mins
Total Time15 mins
Course: Breakfast, Drinks
Cuisine American
Servings: 1 glass
a glass jar of homemade protein shake that's pink in colour and topped with hemp hearts with a pink polka dotted straw inside.

Ingredients

  • 1 cup soy milk unsweetened
  • 3 tbsp hemp hearts
  • 2 tbsp peanut butter all natural
  • 1 banana medium, very ripe
  • ½ cup strawberries fresh or frozen
  • ¼ cup cooked quinoa plain

Instructions

  • 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!
  • Spoon cooked quinoa into a large glass, add the smoothie and stir well. Serve immediately!

Notes

How to make the perfect quinoa?

  1. Quinoa should be washed in at least two changes of water. Drain and transfer ½ cup of uncooked quinoa to a small pot.
  2. Add ⅔ cup water, bring to boil, cover and simmer for 8 minutes on medium heat.
  3. Switch off the heat source and allow the quinoa to rest for 5 minutes before fluffing with a fork.
  4. Allow to cool before storing in an airtight container in the refrigerator.

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!
Nutrition Facts
Homemade Protein Shake - Without Protein Powder
Amount Per Serving
Calories 658 Calories from Fat 333
% Daily Value*
Fat 37g57%
Saturated Fat 6g30%
Polyunsaturated Fat 8g
Monounsaturated Fat 9g
Sodium 270mg11%
Potassium 1503mg43%
Carbohydrates 58g19%
Fiber 10g40%
Sugar 28g31%
Protein 29g58%
Vitamin A 1014IU20%
Vitamin C 70mg85%
Calcium 389mg39%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.

Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.