Twelve Healthy Protein Shakes Recipes

Protein shakes recipes are great when you want liquid nutrition that satisfies. By Maggie Brooks· 1/13/2015, 11:30 a.m.

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Drinking the same pre-made drink for your post-workout cravings can be boring and expensive. That’s why you should create your own protein shake. If you aren’t interested in using a protein powder, you can use a scoop of peanut butter, almond butter, or some soy milk. Below, twelve healthy protein shakes recipes to try:

1. Chocoholic Antioxidant Shake with Vanilla Protein Powder

via Wholesomely Homemade

This protein shake is packed with antioxidants, vitamins, minerals, fatty acids, fiber, and protein. Bonus: It’s all plant-based.

2. Post Work-Out Almond Protein Shake

via Make With Your Hands

An easy-to-make post workout treat, this recipe calls for stevia powder, but if you simply can not take the taste of stevia (like me) try swapping it with agave, honey, real sugar, or use no added sweetener at all.

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3. Oatmeal Raisin “Cookie” Healthy Protein Smoothie Recipe

via Dailyburn

With 27 grams of protein, this deconstructed oatmeal cookie is as delicious as it is nutritious.

4. Healthy Vanilla Almond Shake

via Fit Sugar

Pre workout shakes shouldn’t be too heavy, so this recipes combines almond milk, water, and protein for a quick pick me up.

5. Soy Protein Shake


This shake is a solid hit of protein that would be good before a morning run or for a replacement breakfast. Adding extra fruit like blueberries will help make it a more substantial meal replacement.

6. Basic Healthy Protein Shake

via Eat Life Whole

This is a good base recipe to play with, and uses hard boiled eggs as the protein source instead of a powder.

7. Key Lime Pie Smoothie

via Fort Mill SC Living

Here’s a protein-filled meal in a glass: Avocado, almond milk, lime zest, and coconut all mixed together for a vibrant meal to go.

8. Chocolate Breakfast Protein Shake Recipe

via Slender Kitchen

If we’re planning to work hard at the gym, then we should be able to have chocolate for breakfast. The addition of firm tofu keeps this smoothie low in calories and highly satisfying.

9. Healthy Mixed Berry Smoothie

via The Iron You

A slew of berries, splash pomegranate juice, dash of protein powder (or almond milk), and you have a protein smoothie perfect for a pre-work out shot of energy.

10. Avocado-Banana Smoothie Recipe

via Martha Stewart

Here’s a powder-free option that uses the texture and protein of avocado to make this a delicious and substantial option for a post-work out meal. If you want to cut out even more calories, swap out the honey for agave.

11. Healthy Strawberry-Soy Smoothie

via Cookie

Tofu and soy milk make this fruity treat substantial enough for a meal, but light enough for an afternoon snack before hitting the gym.

12. Peanut Butter Protein Shake

via Women’s Health

This is the protein shake to drink after your work out. Made from mostly protein to keep your muscles happy and at only 200 calories, it keeps your waist happy, too.

RELATED: Try these green juice recipes, too.

When pro surfer and model Erica Hosseini is not chasing waves around the world, she’s surfing, playing tennis, or going for a run in her hometown in Southern California. So when I asked her to share her favorite pre-workout snack to keep her energy up for the first of several workouts of the day, she offered up a simple protein smoothie that satisfies her sweet cravings and keeps her full until her post-workout breakfast. She loves this recipe so much that it’s become a morning routine. “I’m a big protein shake person. That’s pretty much what I have daily : a cup of coffee and a protein shake,” she says. “Then I work out, or if there waves, I surf, and then I come in and have a heartier breakfast.”

The recipe makes one large smoothie serving and is incredibly delicious. I drank one before a run and felt comfortably energized the whole time. Since the smoothie recipe calls for vanilla almond milk and vanilla protein powder, it can be pretty sweet depending on what brand you use, so you may want to omit the Stevia drops or other added sweeteners.

The amount of calories and protein your smoothie contains depends on which brand of protein powder you use. The protein powder I used contains 70 calories and 15 grams of protein; see the smoothie’s nutritional info with this protein powder below. Erica uses one scoop of Nature’s Way Metabolic Reset (130 calories and 21 grams of protein per scoop).


For more smoothie ideas, check out these healthy smoothie recipes.


  1. 1/2 cup unsweetened vanilla almond milk
    1/2 cup water
    1/2 banana
    Dash of cinnamon
    1 scoop of vanilla protein powder (I used one packet of Tone It Up’s vegan vanilla protein powder Perfect Fit)
    1 to 2 drops of liquid Stevia, optional


Combine all ingredients in a blender and blend until smooth. Makes one serving.

Source: Calorie Count


Category Snacks Cuisine North American Yield 1 serving Total Time 4 minutes, 59 seconds Image Source: POPSUGAR Photography / Leta Shy

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You can never go wrong with a Nutrition Plan approved protein-packed smoothie after sweat sesh! But if you’re looking to fine tune your post-workout fuel and complement your workout, keep reading!

Every workout targets different types of muscles and various energy systems your body uses. For example, HIIT and toning use anaerobic energy pathways, build lean muscle, and burn calories during AND after you’ve finished working out! On the other hand, yoga and endurance training use aerobic energy pathways, increase lung capacity and improve heart health. All activities have incredible benefits and are essential to a healthy lifestyle! And because each are so different, you can fuel up to maximize those amazing results!

Today, we’re showing you exactly what nutrients to include after each workout in the 3 smoothie blends below!


After a long run, bike ride, swim, or walk, it’s important to restore glycogen levels and stimulate muscle recovery. The best way to do this is by giving your body a 4 to 1 ratio of carbs to protein within 30 minutes of your workout! Crush your cardio, then drink this smoothie featuring our organic, non-GMO Perfect Fit Protein! #yumalert

Get the recipe HERE!


We love this smoothie post-yoga to replenish electrolytes and hydrate muscles. Ginger gives this blend a subtle kick that pairs perfectly with the tropical vibes of mango and coconut Perfect Fit Protein. Blend this baby up after a flow or vinyasa sequence! 😉

Get the recipe HERE!


This smoothie is perfect after any kind of strength training, HIIT, or toning sweat sesh! The high protein content boosts muscle recovery and helps reduce soreness! Plus, its chocolate-y goodness from our delicious Perfect Fit Protein will make your taste buds go WILD!

Get the recipe HERE!

The Tone It Up Girls’ Blueberry Bombshell Smoothie

The Tone It Up ladies, Karena and Katrina, are two of our favorite fit girls out there. And not just because they have some great workout ideas-they also know how to eat. We’ve picked their brain for a Sweet and Spicy Kale Salad recipe, a 1-Minute Microwave Cookie, and a super unique Avocado, Honey, and Sunflower snack.

But there’s one thing we always love to fuel our recovery post-workout: a smoothie. Superfoods and trendy veggies may come and go, but smoothies are forever. We’re firm believers that you can never have too many recipes, and that’s why we asked Karena and Katrina to share their fave: a blueberry bomb smoothie filled with enough antioxidants, protein, and nutrients to turn you into a Tone It Up bombshell.

The ingredients are super easy; start with some almond milk (give vanilla or coconut flavors a try, but make sure to grab unsweetened!), throw in some frozen bananas (slice them up and freeze them to have them ready whenever!), fresh blueberries, and your favorite protein powder. The TIU girls use their specially made vanilla Perfect Fit powder-an organic, non-GMO, plant-based protein. This low-calorie smoothie has the potassium and protein to help your muscles recover post-workout, and tastes delicious too.

But the one smoothie secret you have to watch the video to see? The signature Tone It Up “shake dance,” which is required while blending. Serve in margarita glasses and top with cacao nibs (to add sweetness and crunch) for the ultimate bombshell smoothie. (If you’d rather spoon than sip, try these 10 Smoothie Bowl Recipes Under 500 Calories.)

  • By Lauren Mazzo @lauren_mazzo

Strawberry Vanilla Protein Smoothie

This super creamy Strawberry Vanilla Protein Smoothie tastes incredible and is packed with antioxidants, minerals, protein and healthy fats to keep you vibrant and satisfied longer!


Most mornings a smoothie is my breakfast of choice because they’re:

Ridiculously easy
So versatile
Nutrient packed
Creamy, dreamy delicious
Super satisfying!

My Peanut Butter Cup Superfood Smoothie was my go-to for the longest time, but now I’m obsessed with the simplicity and deliciousness of this strawberry protein smoothie.


If you don’t already have protein powder, one very important thing to consider when picking a flavor and a brand is the TASTE. Not all protein powders are created equal. I have gone through a good batch of them and many are too “proteiny,” meaning they taste artificial, like chemicals and, well, bad. My favorite two brands are Nuzest and Tone It Up. Both of these brands are vegan and contain only all natural ingredients. This post is not sponsored, I just really love these two.

Aside from finding a protein powder that is tasty and healthy, I have a few other tips for making the most thick and creamy smoothies. Follow my suggestions and I promise you’ll feel like you’re drinking a strawberry milkshake!


  • Use frozen fruit for best results. I like to freeze my bananas in slices for better blending.
  • Add in avocado. Just a little bit of avocado blended into your smoothie makes it SO creamy and delicious!
  • Start with less liquid. I’ve suggested 3/4 cup almond milk and you could even start with 1/2 cup and then add a little at a time until you get the consistency you like.
  • The spinach doesn’t make the smoothie more or less creamy, but you won’t even taste it and there are tons of health benefits.

I’d love to know if you make this (or any) recipe! Tag @kimscravings on Instagram and be sure to subscribe to our mailing list to receive more healthy delicious recipes straight to your inbox.

Print 5 from 1 vote Nutrition Facts Strawberry Vanilla Protein Smoothie Amount Per Serving (1 large smoothie) Calories 332 Calories from Fat 122 % Daily Value* Fat 13.5g21% Saturated Fat 1.1g7% Polyunsaturated Fat 1.7g Monounsaturated Fat 6.3g Sodium 430.9mg19% Potassium 778mg22% Carbohydrates 37g12% Fiber 10.3g43% Sugar 16.2g18% Protein 20.7g41% Vitamin A 2535IU51% Vitamin C 96.9mg117% Calcium 635mg64% Iron 5.5mg31% * Percent Daily Values are based on a 2000 calorie diet. Servings:1 smoothie Strawberry Vanilla Protein Smoothie Prep Time: 5 mins Total Time: 5 mins This super creamy Strawberry Vanilla Protein Smoothie tastes incredible and is packed with antioxidants, minerals, protein and healthy fats to keep you vibrant and satisfied longer! Ingredients

  • 3/4 cups unsweetened vanilla almond milk (other nondairy milk, water or coconut water)
  • 1 scoop Tone It Up vanilla protein powder (optional)
  • 1-2 heaping handful(s) spinach (or kale)
  • 1 cup frozen strawberries (or another favorite berry)
  • ¼ avocado
  • 1 medium frozen banana
  • 1/2-1 tablespoon almond butter (optional)


  1. Add ingredients to a high-speed blender in the same order they are listed above.

  2. Blend until smooth. Add more milk if needed to get things blending. If you like a slushy smoothie add about 1/2 cup of ice cubes and blend on low until ice is blended. Once blended, pour into a glass and enjoy with a sprinkle of chia seeds!

Recipe Notes

NUTRITIONAL INFORMATION includes 1 cup baby spinach, 1/2 tablespoon almond butter and Tone It Up vanilla protein powder.

FOR BANANAS: I recommend peeling and slicing bananas and then freezing them on a plate lined with parchment paper. Once frozen, add them to a large baggie for longterm storage.

FOR A SWEETER SMOOTHIE: Add 1-2 packets of stevia or other preferred sweetener.

FOR LOWER FAT: If you’re watching your fat, consider leaving out the avocado and/or almond butter. Even though these are healthy fats, they do add up.

Author: Kim Lee Course: Breakfast, Drinks Cuisine: American Keyword: easy strawberry smoothie, strawberry protein smoothie

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Tone it up smoothie

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