Making Protein Shakes without Protein Powder

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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

👉 60g silken tofu (soft or firm)

👉 60g sliced strawberries

👉 1 medium banana

👉 240ml milk/soya/almond milk

👉 1 tsp maple syrup

👉 Some ice cubes

METHOD

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

👉 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

👉 2 tbsp unsweetened shredded coconut (or flakes)

👉 2 tbs roughly chopped walnuts

👉 1 large carrot, grated

👉 115g frozen peeled orange segments

👉 1/2 frozen banana, sliced

👉 125g low-fat Greek yogurt

👉 1 tsp honey

👉 1/4 tsp ground cinnamon

👉 1 tsp vanilla extract

👉 120ml coconut water

METHOD

👉 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

👉 150g Greek yogurt

👉 10 raw almonds

👉 50g cooked quinoa, chilled

👉 1 ½ tbsp unsweetened cocoa powder

👉 ½ tsp cinnamon

👉 1 medium banana, sliced and frozen

👉 170ml unsweetened cashew milk

👉 1 tbsp maple syrup (optional)

METHOD

👉 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

👉 150g plain Greek yogurt

👉 50g frozen blueberries

👉 1 tsp maple syrup

👉 1 tsp chia seeds

👉 1 tsp hemp hearts

👉 1/8 tsp almond extract

👉 120ml unsweetened cashew milk

METHOD

👉 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

👉 1 papaya, peeled, seeded, and cut into chunks

👉 7 – 8 ice cubes

👉 125g low-fat Greek yogurt

👉 1/2 tbs finely chopped peeled fresh ginger

👉 1/2 tbs honey

👉 Juice of 1/2 lemon

👉 Water, to taste

👉 4 fresh mint leaves, plus 1-2 sprigs for garnish

METHOD

👉 In a blender, mix the papaya, ice, yogurt, ginger, honey, and lemon juice

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

👉 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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