4.58 38 Published Jul 10, 2021, Updated Nov 05, 2024 Sure, you have to get your blender out, but I promise it’s worth it! These protein shakes are so simple to make, tasty and filling!
How to Make a Protein Shake Without Banana
A lot of protein shake recipes call for a frozen banana which gives the shake that thick and creamy texture. They also add a bit of sweetness, without being too overpowering, as well as, extra nutrients like potassium. That said, I know that some people simply don’t like bananas, need a low-sugar option and/or are allergic so I have some options for how to make shakes without banana:
ice – replace the frozen banana with additional ice (about 1 cup). It will give the shake volume and add a nice, frozen slushy texture. frozen milk ice cubes – this is the same concept, but instead of using regular ice cubes, make frozen cubes using your favorite non-dairy milk (like almond or coconut) and use about 1 cup of these cubes instead of the frozen banana. frozen cauliflower rice – I use frozen cauliflower rice in my shakes all the time and it works as a low-sugar replacement for frozen banana. I do find that it adds a different texture to shakes, especially if you use a large amount. I’d start with 1/4 cup, give the shake a taste and then add more if needed. frozen zucchini – Like frozen cauliflower, frozen zucchini works great as a low-sugar replacement for frozen banana. It also doesn’t add a ton of flavor! You can blanch or steam your zucchini before freezing if you want to make it easier to digest, but I don’t find this necessary. frozen fruit – other frozen fruit options like frozen berries or frozen peaches work great as a substitute for frozen banana, but they usually have more flavor and can change the taste of your smoothie more than banana does. Just keep that in mind if you’re planning to use them as a sub.
How to Incorporate Protein Shakes into a Healthy Diet
While protein shakes are a great addition to your diet they are just one piece of the puzzle! Make sure you are getting a variety of nutrients in through a balance of fruit, vegetables, lean proteins and healthy fats. Here’s an example meal plan that includes a protein shake:
Breakfast: I have been hooked on oatmeal for breakfast lately! So many different ways to enjoy this yummy breakfast. Lunch: I typically have a salad for lunch – it’s always a mixture of lots of vegetables, protein and healthy fats. Snack: Protein shake – make a protein shake for an energy boost to get over the afternoon slump. You’ll get energy and feel satisfied until dinner. Dinner: Take your pick when it comes to dinner options! Again, make sure there’s a mixture of vegetables, protein and fat.
Ways to Add Protein
While your mind might go straight to “protein powder”, there are actually multiple ways to add protein to your shake!
Protein powder – I’m hooked on Nuzest protein powder (use my code eatingbirdfood for 15% off your order) because of their minimal, clean ingredient list but check out my full post about protein powder as well. Greek yogurt – yogurt packs a punch when it comes to protein! Cottage cheese – just like yogurt, you can add cottage cheese to shakes for an added protein boost. Nuts – add nuts or nut butter to your shake for added protein. Add peanuts, almonds or cashews for the most protein. Seeds – seeds also have protein! Add pumpkin, hemp, flax or chia seeds to your smoothie for an extra protein boost.
More High Protein Snacks to Try
No Bake Protein Balls Protein Overnight Oats Peanut Butter Protein Cookies Peanut Butter Chocolate Protein Bars Protein Cookie Dough High Protein Blueberry Muffins Double Chocolate Protein Muffins Protein Waffles
Be sure to check out my full collection of high protein snacks as well.
