5 Homemade Protein Shakes Without Protein Powder

By Jennifer

Looking for a natural way to fuel your muscles without relying on protein powders? I’ve put together five delicious homemade protein shake recipes made entirely from whole foods like fruits, nuts, oats, and yogurt.

These shakes are rich in protein, packed with nutrients, and taste so good you’ll actually look forward to drinking them.

To make them extra creamy and lump-free, I recommend using a high-speed blender.

I personally like the PSIIDAN Smoothie Blender because it’s powerful enough to crush ice, nuts, and frozen fruit in seconds—and it comes with a large pitcher plus a grinder cup, which makes it super versatile.

Whether you need a quick post-workout refuel, a healthy breakfast on the go, or a satisfying snack, these recipes have you covered—simple, wholesome, and 100% powder-free.

Table of Contents

1. Banana Oat Protein Shake

This is my go-to post-workout shake because it’s filling, creamy, and packed with natural energy. The banana and oats provide long-lasting fuel, while peanut butter and Greek yogurt deliver muscle-repairing protein. I love making this one in the morning too—it feels like a complete meal in a glass.

Ingredients

1 cup milk (dairy or almond/soy/oat milk for dairy-free)
½ cup rolled oats
1 ripe banana
2 tablespoons peanut butter
2 tablespoons Greek yogurt (or coconut yogurt for vegan option)
1 tablespoon chia seeds
½ teaspoon cinnamon
3–4 ice cubes

Steps

Step 1: Prepare the Ingredients

Peel the banana and slice it into smaller chunks for easier blending. Measure out the oats, yogurt, and peanut butter.

Step 2: Add Base Ingredients

In a blender, pour in the milk, banana slices, oats, and yogurt. These make the creamy base of the shake.

Step 3: Add Protein Boosters

Add in the peanut butter and chia seeds. These ingredients will give your shake a nutty flavor and pack in healthy fats and protein.

Step 4: Add Flavor and Chill

Sprinkle in the cinnamon and toss in the ice cubes. The ice will make the texture frosty and refreshing.

Step 5: Blend Until Smooth

Blend everything on high speed for 1–2 minutes until the shake looks smooth and thick. Taste it, and if you want extra sweetness, you can add a drizzle of honey or maple syrup.

Step 6: Serve and Enjoy

Pour into a tall glass or shaker bottle. Garnish with a sprinkle of oats or cinnamon if you like. Drink immediately for the best taste.

Nutrition Table (per serving)

Nutrient	Amount
Calories	~380 kcal
Protein	~21 g
Carbohydrates	~45 g
Healthy Fats	~14 g
Fiber	~8 g
Gluten-Free	Yes (if using GF oats)
Vegan-Friendly	Yes (if using plant milk + coconut yogurt)

2. Chocolate Almond Shake

If you’re a chocolate lover like me, this shake will feel like a guilty pleasure—but it’s actually packed with muscle-building nutrients.

The cocoa powder makes it rich and chocolatey, while almond butter and flaxseeds bring in healthy fats and plant protein.

I like having this one as an evening snack or after an intense workout when I’m craving something sweet but still healthy.

Ingredients

1 cup almond milk
2 tablespoons almond butter
1 tablespoon cocoa powder (unsweetened)
1 tablespoon flaxseeds (whole or ground)
1 frozen banana
1 tablespoon honey or maple syrup (optional)
3–4 ice cubes

Steps

Step 1: Get the Ingredients Ready

Slice the frozen banana into chunks for easier blending. Measure out cocoa powder, almond butter, and flaxseeds.

Step 2: Add the Base

Pour the almond milk into the blender. Add the frozen banana chunks for natural creaminess.

Step 3: Add Protein and Flavor

Spoon in almond butter and cocoa powder. Drop in the flaxseeds for extra nutrition.

Step 4: Sweeten (Optional)

If you prefer a sweeter shake, add honey or maple syrup. Skip it if your banana is ripe and sweet enough.

Step 5: Blend Smooth

Add ice cubes, then blend everything on high speed for 1–2 minutes. The frozen banana will give the shake a milkshake-like texture.

Step 6: Serve

Pour into a glass and garnish with a dusting of cocoa powder or a few almond flakes. Enjoy chilled.

Nutrition Table (per serving)

Nutrient	Amount
Calories	~360 kcal
Protein	~16 g
Carbohydrates	~38 g
Healthy Fats	~15 g
Fiber	~7 g
Gluten-Free	Yes
Vegan-Friendly	Yes

3. Tropical Mango Coconut Shake

There’s something magical about tropical flavors that instantly transport me to a beach setting, even if I’m just in my kitchen.

This shake is one of those recipes I turn to when I want something that feels indulgent but is actually nourishing.

It’s light enough for a quick snack, yet filling enough to serve as a post-workout recovery drink or even a light breakfast.

This recipe is also incredibly flexible—use frozen mango for a thicker, almost smoothie-bowl texture, or fresh mango if you want something more drinkable.

Plus, the shredded coconut gives it that extra tropical flair while sneaking in more fiber and good fats.

Ingredients

1 cup light coconut milk (or any plant milk for a lighter option)
1 cup fresh or frozen mango chunks
¼ cup rolled oats
2 tablespoons shredded coconut (unsweetened)
1 tablespoon hemp seeds
1 teaspoon lime juice (freshly squeezed)
3–4 ice cubes

Steps

Step 1: Prep the Fruit

If you’re using a fresh mango, peel it and cut the flesh into small chunks. Make sure to remove all the skin since it can be bitter. If you prefer frozen mango, just scoop it directly into your measuring cup—this will also make your shake extra thick and cold.

Step 2: Build the Base

Add the coconut milk, oats, and mango chunks to the blender. These three ingredients create the foundation of the shake: the coconut milk for creaminess, oats for texture and slow-digesting carbs, and mango for its tropical sweetness.

Step 3: Add Protein & Flavor

Spoon in shredded coconut and sprinkle hemp seeds into the blender. These not only give a nutty, slightly chewy texture but also increase the protein, fiber, and healthy fat content—making the shake more balanced and satisfying.

Step 4: Freshen It Up

Squeeze in the lime juice. Just a teaspoon is enough to brighten the flavors and cut through the richness of the coconut milk. It’s a small detail that makes a huge difference.

Step 5: Chill and Blend

Drop in the ice cubes and blend everything on high speed for 1–2 minutes. The result should be smooth, creamy, and frosty—perfectly refreshing on a warm day.

Step 6: Serve

Pour into a chilled glass. For presentation, garnish with a slice of lime on the rim or sprinkle a little shredded coconut on top. Enjoy it right away while it’s cool and creamy.

Nutrition Table (per serving)

Nutrient	Amount
Calories	~340 kcal
Protein	~12 g
Carbohydrates	~46 g
Healthy Fats	~13 g
Fiber	~6 g
Gluten-Free	Yes (if using GF oats)
Vegan-Friendly	Yes

4. Strawberry Cashew Shake

When I want something fruity, creamy, and comforting, this shake always hits the spot.

Fresh strawberries bring in natural sweetness and antioxidants, while cashew butter and cashew milk create a silky, nutty base.

I love how satisfying it is without feeling heavy. The oats and chia seeds make it extra filling and add slow-releasing energy, which makes it a great choice for breakfast, a post-workout recovery shake, or even an afternoon snack when I’m craving something sweet.

Ingredients

1 cup cashew milk (or almond milk as an alternative)
1 cup fresh or frozen strawberries
2 tablespoons cashew butter
2 tablespoons rolled oats
1 tablespoon chia seeds
1 teaspoon vanilla extract
3–4 ice cubes

Steps

Step 1: Prep the Strawberries

If using fresh strawberries, wash them thoroughly and remove the green tops. If frozen, just measure them out directly—no thawing needed. Frozen berries will make your shake thicker and more refreshing.

Step 2: Add the Base

Pour the cashew milk into the blender and add the strawberries. These two ingredients form the fruity, creamy foundation of the shake.

Step 3: Add Protein & Fiber

Spoon in the cashew butter, oats, and chia seeds. This step is where the shake transforms from a light fruit drink into a muscle-building, nutrient-dense smoothie. Cashew butter adds healthy fats and plant protein, oats provide sustained energy, and chia seeds contribute fiber and omega-3s.

Step 4: Flavor Boost

Add the vanilla extract. It might seem like a small detail, but it enhances the strawberries’ natural sweetness and makes the whole shake taste dessert-like.