20 gesunde Protein-Shake-Rezepte, die Sie ausprobieren müssen

 

If you want to add some delicious variety to your meal” plan>, then look no further than these protein shake recipes.

They’re easy to make, extremely delicious, and moderate in calories, making them perfect post-workout” meals> (or just tasty ways to get in more calories every day).

Feel free to get creative by swapping out the fruit, nuts, and milk for another variety. To make them, simply throw everything in a blender and enjoy.

So, let’s get to the recipes!

Pumpkin Pie Protein Smoothie

Picture courtesy of Sally’s Baking Addiction

When fall is in the air, it’s the perfect weather to exercise outside. Yet that hike or run may leave you craving pumpkin pie. That plan might work for a holiday weekend but not every Saturday until the weather warms back up.

To enjoy pumpkin flavor without baked goods or gimmicky lattes, try this light smoothie with Greek yogurt and pure maple syrup. Or, use plain yogurt and a scoop of stevia-sweetened vanilla protein powder to make a low-sugar version.

Serves 2

Ingredients

1 banana, frozen

1/2 cup nonfat vanilla Greek yogurt

1/4 tsp. ground cinnamon

1/4 tsp. pumpkin pie spice

1/2 cup skim milk

2 Tbsp. pure maple syrup

2/3 cup pumpkin puree

1 cup ice

Nutrition Facts (Per Serving)

Calories: 201

Protein: 8 grams

Carbs: 44 grams

Fat: 0 grams

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Mango Chili Smoothie

Picture courtesy of Julie Morris

The great thing about protein powder is it can be added to any smoothie, easily boosting the macros by over 20 grams of protein with only 100 or so calories.

So when you run out of flavors of protein shakes to blend up, it’s a good idea to grab a cookbook like Superfood Smoothies by Julie Morris for inspiration such as watermelon acai, rosemary orange, and even chocolate kale.

It has 100 recipes that are loaded with nutrients – like this one with goji and hemp seeds.

Serves 2

Ingredients

2 1/2 cups frozen mango chunks

3 Tbsp. hemp seeds

2 Tbsp. dried goji berries

1 tsp. chili powder

1 1/2 cups unsweetened apple juice

1 cup water

Juice of 1 lime

Nutrition Facts (Per Serving)

Calories: 323

Protein: 6 grams

Carbs: 61 grams

Fat: 8 grams

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Cinnamon Banana Bread Protein Shake

Picture courtesy of Fit Mitten Kitchen

Banana smoothies are great when you don’t have time to cook” a well-balanced breakfast>. And this one mimics the flavor of baked goods with cinnamon, almond butter, and honey so you won’t miss morning pastries quite as much.

Unlike flour, bananas contain the kind of starch that’ll keep you fuller longer. This banana protein shake also has awesome macros for pre-workout” nutrition>.

Serves 2

Ingredients

2 small bananas, frozen

1 cup unsweetened cashew milk

1/4 cup nonfat plain Greek yogurt

1 1/2 scoops WHEY+ vanilla protein isolate

1 Tbsp. almond butter

1/2 Tbsp. raw honey

1 tsp. vanilla extract

1 tsp. ground cinnamon

1/4 tsp. freshly grated nutmeg

Nutrition Facts (Per Serving)

Calories: 282

Protein: 25 grams

Carbs: 34 grams

Fat: 6 grams

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Peanut Butter Protein Shake

Picture courtesy of Lean it Up

When you want a peanut buttery breakfast, skip the sugary cereals, and think twice about slathering some PB on toast. Peanuts are a good source of protein on their own, but not enough to power you through the day.

With chocolate whey, this peanut butter shake will give you all the flavor you want – plus the well-balanced nutrition needed to fuel you until lunch. And if you use PB2 instead of peanut butter, this makes a great pre-workout shake.

Serves 2

Ingredients

1 scoop WHEY+ chocolate protein isolate

2 Tbsp. peanut butter

1/2 banana

1 cup skim milk

1/4 cup old-fashioned oats

2 cubes ice

Pinch of salt

Nutrition Facts (Per Serving)

Calories: 240

Protein: 22 grams

Carbs: 20 grams

Fat: 9 grams

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Dark Chocolate Peppermint Protein Shake

Picture courtesy of Fit Foodie Finds

Cravings for peppermint hot cocoa reach an all-time high in the winter. When it’s freezing out, though, that’s just even more reason to work up a sweat. Afterward you can reward yourself with this cool version of hot chocolate instead of having a mug topped with marshmallows.

This protein shake starts with a frozen banana, gets a generous helping of chocolate, and is finished with a touch of peppermint extract.

Serves 1

Ingredients

1 large banana, frozen

3 large ice cubes

1 cup unsweetened almond milk

1 scoop WHEY+ chocolate protein isolate

2 Tbsp. unsweetened cocoa powder

Pinch of salt

1/4 tsp. peppermint extract

Nutrition Facts (Per Serving)

Calories: 297

Protein: 32 grams

Carbs: 41 grams

Fat: 5 grams

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Want to know how to build muscle and lose fat eating delicious foods like these?“Dieting” doesn’t have to suck. You CAN eat foods you like and have the body you want!

Cake Batter Protein Shake

Picture courtesy of Skinny Mom

Having a hard time saying no to everyone else’s birthday cake at the office? Indulge in this sippable version instead.

There’s no icing, but you’ll be surprised how much this satisfies your yellow cake cravings with vanilla protein powder, Greek yogurt, and almond milk. Since it has protein instead of simple carbs, it’ll fill you up instead of weighing you down.

The whipped topping and sprinkles upgrade this from a simple vanilla shake to “cake,” so don’t leave them out if you’re in the mood to indulge.

Serves 2

Ingredients

1 cup nonfat plain Greek yogurt

1 cup nonfat whipped topping

1/2 cup unsweetened almond milk

1 tsp. vanilla extract

2 Tbsp. agave nectar

1 scoop WHEY+ vanilla protein isolate

1/2 cup ice cubes

1 tsp. rainbow sprinkles

Nutrition Facts (Per Serving)

Calories: 259

Protein: 25 grams

Carbs: 30 grams

Fat: 1 gram

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Strawberry Mango Protein Shake

Picture courtesy of The Roasted Root

Even the best foods can seem boring after a while. When you’re no longer looking forward to protein shakes, you’ve got to mix it up.

When in doubt, act like a kid again and just have fun with it, whether that means adding sprinkles or serving it in a new style, as with this layered fruit smoothie. Use any two fruits with this recipe, like banana-pineapple or blackberry-watermelon.

And for even more fun, enjoy it with a silly straw.

Serves 3

Ingredients

2 cups frozen mango chunks

2 cups frozen strawberries

2 tsp. pure maple syrup

1 1/3 cup whole plain yogurt

1/2 cup full-fat coconut milk

1 scoop WHEY+ vanilla protein isolate

Nutrition Facts (Per Serving)

Calories: 299

Protein: 14 grams

Carbs: 36 grams

Fat: 12 grams

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Coffee Protein Smoothie

Picture courtesy of Southern in Law

Turn your morning coffee into breakfast with this smoothie recipe. It’s a great way to enjoy” the perks of coffee> – including not just the jolt of caffeine, but also a boost to your physical performance, plus lowered risk of countless health conditions – all while getting a serving of protein.

All you have to do is make an iced latte in the blender so the whey protein is fully integrated.

Serves 1

Ingredients

1 cup low-fat milk

2 Tbsp. brewed coffee

1 scoop WHEY+ vanilla protein isolate

Nutrition Facts (Per Serving)

Calories: 218

Protein: 35 grams

Carbs: 13 grams

Fat: 2 grams

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Aloha Bliss Pineapple Protein Smoothie

Picture courtesy of Carlsbad Cravings

Tropical flavors can turn your post-workout smoothie into a taste of vacation. This might not help you escape the workweek, but it will do something about your cravings for pina coladas.

With pineapple, coconut, mango, and banana, this has everything you’d want from a tropical smoothie. The only extra it could use is toasted coconut sprinkled on top before you drink it down.

Serves 3

Ingredients

2 scoops WHEY+ vanilla protein isolate

1 can (20 oz.) pineapple chunks in juice

1 mango, peeled and chopped

1 banana, frozen

1 cup nonfat vanilla Greek yogurt

1 cup lite coconut milk

1/2 cup unsweetened orange juice

1 cup ice cubes

Nutrition Facts (Per Serving)

Calories: 349

Protein: 27 grams

Carbs: 55 grams

Fat: 5 grans

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Blackberry Kiwi Protein Smoothie

Picture courtesy of The Almond Eater

When you have ripe kiwis on hand, chances are you’re also hoping to have a stash of strawberries in the fridge. Luckily there are other fruit flavor combinations that are just as enjoyable.

This blueberry kiwi smoothie will surprise you, especially with a hint of mint. After one taste, you’ll add it to your regular pre-workout line-up.

It has over 10 grams of protein from the hemp seeds alone, and a scoop of protein powder adds even more whenever you need it.

Serves 1

Ingredients

1/2 cup blueberries

2 kiwis

3 leaves fresh mint

3 Tbsp. hemp seeds

4 ice cubes

1/4 cup unsweetened almond milk

Nutrition Facts (Per Serving)

Calories: 329

Protein: 13 grams

Carbs: 36 grams

Fat: 18 grams

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Mango Protein Smoothie

Picture courtesy of Yummy Healthy Easy

To make a protein smoothie without protein powder, just add tofu.

Or, this mango smoothie recipe can be turned into a cheesecake shake by replacing that tofu with cream cheese. It’ll contribute almost as much protein, although you’ll also want to watch out for the fat.

The result is a thick and rich fruit smoothie that’s a good stand-in for a milkshake.

Serves 1

Ingredients

1 1/4 cup fresh mango

7 oz. soft tofu

1/2 banana

1/2 cup unsweetened almond milk

1 cup ice

Nutrition Facts (Per Serving)

Calories: 344

Protein: 14 grams

Carbs: 58 grams

Fat: 9 grams

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Strawberry Watermelon Protein Smoothie

Picture courtesy of PopSugar

This is a refreshing take on protein shakes. With watermelon and cucumber, it’s like a summer cocktail, only one that’s designed to have enough nutrients to replace some of your daily supplements.

This smoothie has tons of vitamin C from the strawberries and watermelon, and it’s ultra-hydrating with coconut water to replenish electrolytes. Add fresh basil or mint, and you’ll have a virgin cocktail with more grams of protein than sugar.

Serves 1

Ingredients

1 cup watermelon

1/4 cup strawberries

1/2 cucumber

1/2 scoop vanilla rice protein powder

1/2 cup unsweetened coconut water

4 ice cubes

Nutrition Facts (Per Serving)

Calories: 170

Protein: 14 grams

Carbs: 30 grams

Fat: 1 gram

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Plum Berry Protein Smoothie

Picture courtesy of The Flexitarian

Forget to order more whey powder before you ran out? There are other ways to boost the protein in a fruit smoothie.

This one uses silken tofu to get 15 grams of protein per serving. And it also stars the best summer farmers’ market, including plums, berries, and mint.

The fresh ginger isn’t necessary but adds a great kick – add even more if you love it, or use a dash of ground ginger and cinnamon instead if you’d rather the spices blend into the background.

Serves 2

Ingredients

12 oz. silken tofu

4 plums, pitted

1/4 cup raspberries

7 strawberries

1/2 cup unsweetened almond milk

1” fresh ginger root

1/2 tsp. vanilla extract

10 leaves fresh mint

Sweetener to taste

Handful of ice

1 tsp. dried goji berries, for garnish

Nutrition Facts (Per Serving)

Calories: 238

Protein: 15 grams

Carbs: 32 grams

Fat: 7 grams

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Honey & Walnut Spiced Protein Shake

Picture courtesy of The Minimalist Baker

A lot of protein shakes are smoothies with protein powder. That’s a delicious approach to increasing protein intake, but frozen fruit is definitely not the best way to fight milkshake cravings. But it can be done.

This protein shake recipe uses a base of cottage cheese and walnuts, plus spices and honey, to recreate the rich feel of blended ice cream. And yet it also delivers the comforting flavors of a home-baked spiced cake.

Serves 1

Ingredients

1/2 cup low-fat cottage cheese

2 Tbsp. walnuts

10 ice cubes

1/3 cup cold water

1 scoop WHEY+ vanilla protein isolate

2 packets stevia (or sweetener to taste)

1 tsp. vanilla extract

Pinch of ground cardamom

Pinch of ground coriander

1/2 tsp. xanthan gum (optional)

1 tsp. pure honey

Nutrition Facts (Per Serving)

Calories: 346

Protein: 46 grams

Carbs: 13 grams

Fat: 11 grams

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Green Tea Avocado Protein Smoothie

Picture courtesy of The Full Helping

Trade in those afternoon chai lattes for this creamy green tea shake. This pick-me-up has the caffeine you crave – and you can double the recommended amount of matcha if you need more – but without sugar.

And unlike any beverage at the corner café, this is creamy not because of milk; it gets that from half an avocado.

Serves 1

Ingredients

1/2 tsp. matcha powder (or more to taste)

1 cup unsweetened almond milk

1/2 small avocado

1 scoop vanilla pea protein powder

2 ice cubes

Nutrition Facts (Per Serving)

Calories: 300

Protein: 22 grams

Carbs: 15 grams

Fat: 18 grams

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Gingerbread Cookie Protein Shake

Picture courtesy of Oxygen Mag

Get through the winter without binging on a whole batch of gingerbread cookies. This protein shake uses a combo of vanilla and chocolate protein powders to match the flavor of gingerbread

Of course it helps to add molasses and a mix of spices, including ground ginger, cinnamon, and cloves. The spices don’t just add flavor but also contribute nutrients like manganese and zinc.

Serves 1

Ingredients

1/2 scoop WHEY+ vanilla protein isolate

1/2 scoop WHEY+ chocolate protein isolate

1/2 cup unsweetened vanilla almond milk

1/2 cup nonfat vanilla Greek yogurt

1/2 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4 tsp. ground cloves

1 Tbsp. blackstrap molasses

4–6 ice cubes

Nutrition Facts (Per Serving)

Calories: 307

Protein: 40 gams

Carbs: 34 grams

Fat: 2 grams

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Apple Crumble Protein Smoothie

Picture courtesy of Cut and Jacked

Apples are versatile, making a healthy snack but also an awesome pie. The fruit really shines in a recipe like this, which combines the flavors of fall dessert with good nutrition.

Rather than having a crumble topping made with butter or oil, this smoothie uses oats and flax to get the taste of a nutty pie crust. Then all you need is a dash or two of spices to complete the picture.

Serves 2

Ingredients

1 apple, peeled and chopped

1 1/2 cups unsweetened almond milk

1 scoop WHEY+ vanilla protein isolate

1/4 cup old-fashioned oats

1/4 cup ground flaxseed

1/4 tsp. ground cinnamon

Freshly grated nutmeg to taste

Nutrition Facts (Per Serving)

Calories: 228

Protein: 18 grams

Carbs: 22 grams

Fat: 8 grams

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Chocolate Banana Protein Shake

Picture courtesy of Chocolate-Covered Katie

Whenever you add yogurt to a smoothie or shake, go for plain Greek.

Greek yogurt has a much higher protein content than traditional yogurt, and by choosing plain, you’re also cutting out a ton of added sugar. Most flavored yogurts contain 20 to 30 grams of sugar per cup!

Ingredients

1 scoop WHEY+ chocolate protein isolate

1/4 cup coconut milk

1/2 cup 1% milk (organic is my preference)

1 banana, frozen

1 tbsp. cocoa powder

1/2 tsp. pure vanilla extract

Dash of salt

1 Tbsp. agave syrup

Optional: 2 tbsp. nut butter

Nutrition Facts (Per Serving)

Calories: 590

Protein: 38 grams

Carbs: 48 grams

Fat: 30 grams with nut butter, 9 grams without

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Dark Chocolate Blueberry Protein Smoothie

Picture courtesy of Green Lite Bites

Chocolate is so delicious that you can even use it to get kids (and yourself) to consume spinach. Yep, you can hide leafy greens in this dark chocolate protein shake. Blueberries and almond milk also help to mask the flavor of spinach.

But beware of using other greens like kale in this recipe as their flavor can be more bitter and overpowering.

Serves 1

Ingredients

2 cups raw spinach

1 cup frozen blueberries

1 scoops WHEY+ vanilla protein isolate

2 Tbsp. unsweetened cocoa powder

1/2 cup unsweetened almond milk

Nutrition Facts (Per Serving)

Calories: 257

Protein: 32 grams

Carbs: 31 grams

Fat: 4 grams

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Choco-Coconut Almond Protein Shake

Picture courtesy of Martha Stewart

For subtle, smooth coconut flavor that ties all the ingredients together, add a teaspoon of coconut oil to any smoothie or shake. Not only is it like nature’s candy, but coconut oil is packed with healthy fats.

You’ll have this recipe memorized in no time because it makes a delicious breakfast, snack, or dessert.

Ingredients

1 scoop WHEY+ chocolate protein isolate

1/2 cup vanilla almond milk

1/2 cup coconut water

1/2 cup non-fat Greek yogurt

24 whole skin-on almonds, sprouted (soaked in water overnight)

1 banana

1 tsp. coconut oil

1 tsp. honey

2 cups ice cubes

Nutrition Facts (Per Serving)

Calories: 564

Protein: 49 grams

Carbs: 50 grams

Fat: 20 grams

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What do you think of these protein shake recipes? Have any favorites of yours that you’d like to share? Let me know in the comments below!