You can still get 20 grams of protein in a shake without expensive processed ingredients. Here is how to make a protein shake without protein powder for a breakfast or after school snack that is satiating and delicious.
What is protein powder made of?
Protein powder is typically made through a multi-step process that begins with extracting protein from various sources such as plants, dairy, or eggs. For whey protein, for example, the production starts with the liquid whey that is a byproduct of cheese making. This liquid is filtered to remove fats and carbohydrates, leaving behind a concentrated protein content, which is then dried into a powder form.Â
Plant-based protein powders, like those made from soy, pea, or rice, are made by first grinding the seeds or legumes. The powder then goes through a similar filtration method as whey powder to isolate the protein. The processes can vary greatly depending on the source and the desired purity of the protein.
Different protein sources have unique properties and benefits. Whey protein, often favored by athletes, is quickly absorbed and rich in essential amino acids, making it ideal for post-workout recovery and digestion. Casein, another dairy protein, is absorbed more slowly, providing a steady release of amino acids, so it keeps you full for longer.
Plant-based proteins, such as pea or rice protein, are a great choice for those following vegan diets or with lactose intolerance, though they may lack some essential amino acids and some can find plant proteins can be hard on digestion.
What to use instead of protein powder
Protein powders can be a convenient way to get a boost of protein in, especially after a workout if you are on-the-go and don’t have access to your kitchen or a blender for some time. But, they can also be expensive.
If you do have the resources to make a protein smoothie from scratch (blender, ingredients, and 5 minutes), here are a few whole food protein sources that work well when blended into a smoothie:
Homemade plant-based protein powder: Simply blend together pumpkin seeds, hemp hearts, and almonds. Keep the mixture in the freezer and scoop out a 1/4 cup when ready to use
Tofu: Silken tofu makes smoothies extra creamy, adds protein, and (believe it or not) doesn’t affect the taste of the smoothie. Half a cup of tofu gives you 10g protein
Cottage cheese: A similar taste to ricotta, cottage cheese is another dairy-based protein option to add to smoothies. It does have more of a tangy taste than yogurt or ricotta cheese
Ricotta cheese: is the protein source in this smoothie recipe. Because of its mild flavour, it doesn’t affect the taste of the smoothie too much
Milk: You can either substitute the oat milk in the recipe below for dairy milk, or add it in as well for an extra protein boost
Yogurt: Always go for plain yogurt instead of sweetened. Yogurt makes a great protein source in smoothies and can offer up to 20 grams of protein per cup, if you can find the high protein variety
How much protein should be in a shake?
A minimum of 20 grams of protein should be in every meal you eat (if you are an adult), including a shake or smoothie. For getting enough protein into the kids, read this recent blog post on protein requirements and sources. Protein contains all the building blocks we need to grow and maintain several processes in the body. As we age, grow, heal or lose weight, retaining muscle mass is crucial to our health and consuming protein is one daily requirement that should be on your checklist.
This chocolate protein shake recipe has exactly 20 grams of protein in it. It makes a great post-workout snack or a quick breakfast to fuel the kids before school. If you do the calculation and determine you need more protein (you are a body builder, recovering from an illness, are on a weight loss journey), then simply supplement additional protein with an omelette, or a few slices of cheese with nuts. You can also substitute the oat milk in this recipe for whole milk, which will provide extra protein.
Simple Chocolate Protein Shake recipe (no protein powder)
A creamy, rich and flavourful protein smoothie that combines ricotta cheese, almond butter, dairy-free milk, honey, cinnamon and cacao for a quick, nourishing breakfast or snackÂ
Makes 1 serving with 20g protein
Ingredients you will need for this recipe
- 1/2 cup ricotta cheese
- 1/2 cup oat milk
- 1 Tbsp almond butter
- 1 Tbsp cacao powder
- 1 tsp honey
- 1 dash cinnamon
- ice
Equipment you will need
- Blender (This Ninja Blast portable blender makes it easy)
Method
- Add all ingredients to a blender and blend on high for a minute
