Homemade Protein Shakes Without Protein Powder: Do you want to gain lean muscle? Do you feel extremely hungry after your workout session? Then, instead of protein powders, try homemade protein shakes.

Protein shakes work wonders when it comes to reducing your hunger post-workout and gaining lean muscle and can help replace meals in a pinch. These homemade protein shakes are made with natural ingredients and taste way better than commercial protein powders. Swipe up for the protein shake recipes.

Recipes Of Homemade Protein Shakes Without Protein Powder:

1. Chocolate Protein Shake (Protein – 23.6 g):

This protein shake is ideal for all bitter chocolate lovers. It tastes sweet (but not too sweet) and is aromatic and an instant mood booster. The ingredients make it a good source of protein as well.

Ingredients:

  • 1 chopped apple
  • 1 tablespoon almond butter
  • 1 tablespoon grated dark chocolate
  • 1 tablespoon cocoa powder
  • 1 cup milk
  • ½ cup yogurt
  • 2 pitted dates

How To Prepare?

  1. Toss the chopped apple, pitted dates, milk, yogurt, cocoa powder, and almond butter into a blender. Whiz it.
  2. Pour the thick smoothie into a glass and garnish with grated dark chocolate.

2. Sattu (Roasted Gram Flour) Low-Calorie Protein Shake (Protein – 16.65 g):

Sattu is a plant-based protein powder made of roasted gram flour. It is also known as the “poor man’s food” because it costs less than 1/10th the price of whey protein. You can make it at home or buy it from an Indian supermarket or any local Indian supermarket. It provides energy and is one of the best sources of protein.

Ingredients:

  • 4 tablespoons sattu powder
  • Juice of half a lime
  • 2 tablespoons chopped cilantro
  • ½ teaspoon roasted cumin powder
  • Salt to taste
  • 1 cup water

How To Prepare?

  1. Mix sattu, salt, roasted cumin powder, and chopped cilantro.
  2. Stir and add the entire cup of water gradually. Make sure there are no lumps.
  3. Pour into a glass, add lime juice, and give one final stir before drinking it.

3. Peanut Butter-Banana Protein Shake (Protein – 43.54 g):

This smoothie is a rich source of protein. Use this as your post-workout meal to reap its goodness.

Ingredients:

  • 2 medium-sized bananas
  • 2 tablespoons peanut butter
  • 2 cups Greek yogurt/almond yogurt
  • ½ cup full-fat milk/soy milk
  • 1 tablespoon chia seeds
  • Cocoa powder

How To Prepare?

  1. Add bananas, yogurt, milk, and peanut butter to a blender.
  2. Blend to a smooth, thick smoothie.
  3. Add chia seeds and sprinkle cocoa powder on top. Enjoy!

4. Oatmeal-Apple Protein Shake (Protein – 21.48 g):

The phytonutrients in the apple can help keep your blood sugar levels under control. Pair it up with milk and oatmeal for a thick breakfast protein shake that will keep you full for a long time.

Ingredients:

  • 3 tablespoons oatmeal
  • 2 cups milk
  • 1 peeled and chopped apple
  • 3 tablespoons almond butter
  • Cocoa powder

How To Prepare?

  1. Blend all the ingredients at high speed until you get a thick, smooth shake.
  2. Sprinkle some cocoa powder and enjoy

5. Oatmeal, Blueberry, And Chia Seeds Milkshake (Protein – 24.72 g):

This amazing protein-loaded smoothie is a great replacement meal and one of the best post-workout homemade protein shakes.

Ingredients:

  • ½ cup blueberries
  • 1 tablespoon chia seeds
  • 2 tablespoons oatmeal
  • 2 cups of milk
  • 1 tablespoon honey
  • 1 tablespoon peanut butter

How To Prepare?

  1. Blend all the ingredients at high speed to get a thick, smooth shake.
  2. Add a handful of crushed ice and pulse for a couple of seconds.
  3. Transfer to a tall glass and enjoy!

6. Blueberry, Almond Butter, And Banana Smoothie (Protein – 26.7 g):

Blueberry is loaded with antioxidants and vitamin C and is a great addition to the almond butter and Greek yogurt-based protein shake.

Ingredients:

  • 1 cup blueberries
  • 1 banana
  • 2 tablespoons almond butter
  • 1 cup Greek yogurt

How To Prepare?

  1. Puree all the ingredients at high speed in a blender.
  2. Pour into a glass, and enjoy!

7. Banana, Ragi, And Chia Seeds Shake (Protein – 15.5 g):

Finger millet (ragi) is an excellent source of protein, calcium, and dietary fiber. This shake will fill your tummy, and the ragi will help improve your hemoglobin levels.

Ingredients:

  • 2 small bananas
  • 3 tablespoons sprouted finger millet (ragi) powder
  • 1 tablespoon chia seeds
  • 6 almonds
  • 1 cup milk
  • 1 tablespoon powdered jaggery
  • ¼ cup warm water

How To Prepare?

  1. Add almonds and chia seeds to the blender and pound to a smooth powder.
  2. Add the rest of the ingredients and blend at high speed until you get a smooth, thick shake.
  3. Drink immediately.

Try these 7 best healthy protein shake recipes at home, do strength training every alternate day, have a good pre or post-workout meal, and take good rest. Your lean muscle and body tone will improve eventually.

FAQs:

Q- What can I use instead of protein powder in recipes?

A- Add nuts, seeds, soy milk, almond milk, figs, dates, etc. to your homemade protein shake.

Q- Do protein shakes taste good?

A- Yes, homemade protein shakes taste really good! Try one of the recipes above, and you will know.

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