Making Protein Shakes without Protein Powder

Making Protein Shakes without Protein Powder


 

Protein is an essential part of a nutritious diet and can be found in numerous kinds of natural foods. Want to add protein to your diet but don’t have any protein powder? Try making a protein shake with all-natural ingredients.

Smoothies are awesome for so many reasons. They’re perfect for when you’re on-the-go as well as easy and quick to make. They’re a terrific way to sneak loads of fruit, veg and other good-for-you ingredients into your diet plan – pretty much anything can be a smoothie if your blender can take it. They’re the holy grail of weekday breakfasts!

It's easy to make a protein shake without protein powder. Try a 198-gram pot of plain Greek yogurt (15 to 20 grams of protein) or 81 grams of cottage cheese (around 10 grams of protein). Silken tofu is a fab smoothie add-in that gives the drink a creamy texture. You can also add a couple of tablespoons of nuts and seeds. Using cow's milk, almond milk or soya milk for a liquid source adds an additional eight grams of protein per 210 grams.

Below, we’ve pulled together some of our favourite protein-shake-free smoothie recipes – they’ll no doubt make delicious, energy-filled drinks to help kick-start your day and are ideal for enjoying after a fierce cardio session. Here are a few quick and effortless ways to get your blend on, powder-free

1. Strawberry Banana Tofu Smoothie

Our Strawberry Banana Tofu Smoothie is a delicious, nutritious, rich-in-protein way to start the day. It takes hardly any time to make and you can use any type of fruit or juice you like – frozen fruit works just as well.

INGREDIENTS

πŸ‘‰ 60g silken tofu (soft or firm)

πŸ‘‰ 60g sliced strawberries

πŸ‘‰ 1 medium banana

πŸ‘‰ 240ml milk/soya/almond milk

πŸ‘‰ 1 tsp maple syrup

πŸ‘‰ Some ice cubes

METHOD

πŸ‘‰ In a blender, process the tofu and fruit until smooth, slowly adding the milk to loosen the mixture

πŸ‘‰ Add the maple syrup and ice and continue to blend until smooth

2. Carrot Cake Smoothie

Who said you can’t have cake first thing in the morning? This sweet and rich shake is full-to-bursting with an assortment of spices that’ll wake you and your metabolism up in the morning. It’s loaded with nutritious plant-based proteins along with fibre from carrots, and a dash of sweetness from vanilla, coconut water and orange.

INGREDIENTS

πŸ‘‰ 2 tbsp unsweetened shredded coconut (or flakes)

πŸ‘‰ 2 tbs roughly chopped walnuts

πŸ‘‰ 1 large carrot, grated

πŸ‘‰ 115g frozen peeled orange segments

πŸ‘‰ 1/2 frozen banana, sliced

πŸ‘‰ 125g low-fat Greek yogurt

πŸ‘‰ 1 tsp honey

πŸ‘‰ 1/4 tsp ground cinnamon

πŸ‘‰ 1 tsp vanilla extract

πŸ‘‰ 120ml coconut water

METHOD

πŸ‘‰ Place ingredients in blender in the order listed and blend until smooth.

3. Spicy Chocolate Shake

Looking for a tasty protein hit, of the chocolate variety? Our spicy chocolate smoothie certainly has the ‘spice’ factor, is naturally sweet and seriously chocolatey. Even better, it’s packed with protein in the form of Greek yogurt, quinoa, cashew milk and almonds.

INGREDIENTS

πŸ‘‰ 150g Greek yogurt

πŸ‘‰ 10 raw almonds

πŸ‘‰ 50g cooked quinoa, chilled

πŸ‘‰ 1 ½ tbsp unsweetened cocoa powder

πŸ‘‰ ½ tsp cinnamon

πŸ‘‰ 1 medium banana, sliced and frozen

πŸ‘‰ 170ml unsweetened cashew milk

πŸ‘‰ 1 tbsp maple syrup (optional)

METHOD

πŸ‘‰ Place ingredients in blender in the order listed and blend until smooth.

4. Blueberry Almond Shake

Making protein shakes without the powder really is a breeze, and this recipe is no exception. Roasted almonds add body and a toasty tang to this smoothie that's rich in fibre and vitamin C, not to mention protein, found in the Greek yogurt, chia seeds, hemp seeds and cashew milk.

INGREDIENTS

πŸ‘‰ 150g plain Greek yogurt

πŸ‘‰ 50g frozen blueberries

πŸ‘‰ 1 tsp maple syrup

πŸ‘‰ 1 tsp chia seeds

πŸ‘‰ 1 tsp hemp hearts

πŸ‘‰ 1/8 tsp almond extract

πŸ‘‰ 120ml unsweetened cashew milk

METHOD

πŸ‘‰ Place ingredients in blender in the order listed and blend until smooth.

6. Papaya, Ginger and Mint Shake

This smoothie really packs a protein punch, thanks to its main protein source – Greek yogurt. Papaya has been shown to aid in digestion because of its high fibre content. It’s a great shake to have for breakfast!

 

INGREDIENTS

πŸ‘‰ 1 papaya, peeled, seeded, and cut into chunks

πŸ‘‰ 7 – 8 ice cubes

πŸ‘‰ 125g low-fat Greek yogurt

πŸ‘‰ 1/2 tbs finely chopped peeled fresh ginger

πŸ‘‰ 1/2 tbs honey

πŸ‘‰ Juice of 1/2 lemon

πŸ‘‰ Water, to taste

πŸ‘‰ 4 fresh mint leaves, plus 1-2 sprigs for garnish

METHOD

πŸ‘‰ In a blender, mix the papaya, ice, yogurt, ginger, honey, and lemon juice

πŸ‘‰ Add water, one tablespoon at a time, until mixture is smooth and thinned to desired consistency πŸ‘‰ Blend in mint leaves

πŸ‘‰ Garnish with mint sprigs and serve

If you want a shake that includes protein powder, don’t miss our very berry shake, super strawberry shake or lemon meringue pie smoothie. You’ll find more high-protein smoothies in our breakfast recipes section

 

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