How To Make A Healthy Protein Shake [Plus Recipes]

Protein smoothies/shakes are excellent ways to sneak in high quality sources of protein, fat and fiber to help shut off sugar cravings, reduce hunger and support a body recomposition goal.

But in order to get the benefit of a protein shake, it's crucial you make it the right way.

Today I'm sharing everything you need to know to make a healthy protein shake plus 5 of my all time favorite high protein smoothie recipes!

Protein Shake FAQ's

What is a protein shake?

A protein shake is a smoothie that focuses on high quality protein. Other smoothies tend to prioritize fruit and are much higher in sugar.

You can also find "ready to drink" protein shakes at the grocery store, but these tend to only be made of ultra processed ingredients that are high in sugar and very low in nutrients. You often will find inflammatory seed oils in "ready to drink" protein shakes as well.

All of my protein shakes are made with high quality sources of protein as well as whole food, nutrient dense ingredients to help support both a weight loss and wellness goal.

What are the benefits of a protein shake?

Are protein shakes good for weight loss?

What do you mix protein shakes with?

When do you drink a protein shake?

What should you not add to a protein shake?

Ways to add protein

There are a variety of ways to add protein to a smoothie, but it's important to opt for the highest quality protein for best results.* Some high protein foods (like peanut butter or other nuts) are actually very poor quality proteins and shouldn't be relied upon as protein in your shake.

*Want the science-y deets behind the best proteins for weight loss? Checkout THIS blog for those details.

Below are great high quality sources of protein to add to a protein shake or smoothie:

Protein Powder: In 2022, I created a clean, pasture-raised, zero sugar protein powder that tastes amazing in smoothies. Just add 1-2 scoops for an extra boost of protein in your smoothie. You can find it HERE.

Greek yogurt: I recommend greek yogurt over regular yogurt because it's significantly higher in protein. Stick with full-fat greek yogurt to maximize the nutritional benefit of vitamin K2.

Skyr: This is similar to greek yogurt, but even higher in protein.

Plant-based greek yogurt: Usually plant-based greek yogurts are made by adding protein powder into a nut or coconut based yogurt. This won't be a very nutrient dense source of protein, but it's a good option if you are plant-based.

Cottage cheese: Also very high in protein! You can use cottage cheese in place of greek yogurt or skyr in any recipe.

Kefir: Kefir is not nearly as high in protein as these other options, but you can use it as the liquid base in combination with protein powder for some additional probiotic perks. You might want to thin it out with a bit of water - kefir can be quite thick!