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15 Best Protein Shake Recipes for Muscle Gain 💪🏻

Searching for the best protein shake recipes for muscle gain? Check out these 15 tasty recipes!
Updated on Nov 28, 2023

Protein shakes are great for muscle gain and weight loss. They’re tasty and help meet your protein needs efficiently.

If you’re bored of just mixing protein powder with water, give these 15 delicious protein smoothie recipes a go to mix things up!


Try using milk instead of water for a calorie boost, especially when using shakes as meal replacements or for bodybuilding. This not only enhances the taste but also aids in muscle growth and recovery. Plus, adding carbs to your post-workout shake can speed up muscle recovery by replenishing glycogen stores faster.

Best Protein Shake Recipes for Muscle Gain 🤝

1. Chocolate Peanut Butter Protein Shake

Calories: 293

Carbs: 25g

Grams of protein: 35g

Fat: 6g

How can you go past a classic chocolate protein shake with peanut butter? Tastes like a chocolate milkshake, yet much healthier for you than a chocolate milkshake. We’d call that a win-win.


  • 1 1/2 cups milk (cow’s, almond, soy, or coconut)
  • 2 scoops chocolate protein powder
  • 1 tablespoon peanut butter powder (such as PBfit or 1 scant tablespoon peanut butter)
  • 1/2 cup old-fashioned oats
  • 4 ice cubes


  1. Blend together in a blender and serve immediately.

2. Green Protein Powder Breakfast Smoothie

Calories: 492

Carbs: 40g

Grams of protein: 35g

Fat: 10g

For a delicious vegan and green protein hit in the morning, give this green protein powder brekkie smoothie a go. A great way to start the day with a protein hit while also hitting a big serving of your daily greens intake.


  • 1 cup (250 ml) unsweetened almond milk
  • 1 ripe banana, frozen
  • ½ cup (125 ml) chopped mango, frozen
  • 1-2 large handfuls of baby spinach
  • ¼ cup (60 ml) pumpkin seeds (Pepita seeds)
  • 2 tablespoon (30 ml) hemp hearts (hulled hemp seeds)
  • ½ scoop (approx. 30ml) vanilla protein powder + ¼ cup (60ml) water


  1. Add all ingredients to a blender and blend until smooth. Serve immediately.

3. Sweet Mixed Berry Vanilla Protein Smoothie

Calories: 422

Carbs: 32g

Grams of protein: 35g

Fat: 19g

This simple mixed berry protein smoothie can be tailored to suit your macros, with the recipe adjusted for low cal, medium cal or high calories. This recipe is the medium calorie option. The mixed berries (blueberries, raspberries) are packed with antioxidants and other health-boosting compounds to really increase the nutritional content of this smoothie.


  • 50g frozen mixed berries
  • 12 oz. unsweetened almond milk + 8 oz. cold water
  • 15g raw kale
  • 48g (1 ½ scoops) vanilla flavour protein powder*
  • 9g chia seeds
  • 16g almond butter


  1. Place all ingredients in a high-speed blender. Blend until smooth and serve.

4. Peanut Butter Oatmeal Shake

Calories: 423

Carbs: 50g

Grams of protein: 15g

Fat: 20g

If you don’t have time for a big sit-down breakfast, then this high-protein smoothie, which also contains good fats, fibre and a ton of vitamins and minerals, will keep you fully fueled until lunch.


  • 1/4 cup old fashioned oats
  • 2 tablespoons creamy peanut butter
  • 1 whole banana
  • 1/2 cup soy milk
  • 1 tsp chia seeds, optional if desired


  1. Add all of the ingredients to a blender and blend until smooth.

5. Pre-Workout Protein Shake

Calories: 282

Carbs: 34g

Grams of protein: 25g

Fat: 6g

This low cal high protein shake is the ideal pre-workout boost, giving your muscles all the fuel they need to perform to their maximum potential for the duration of the session. Best to drink it an hour before training. The banana provides a steady stream of carbs for fuel and the protein powder will give you the amino acids to prevent muscle breakdown and encourage new muscle growth. Banana is also an excellent source of potassium, which helps to support muscle function during exercise.

INGREDIENTS (serves 2)

  • 2 frozen bananas
  • 1 cup unsweetened cashew or almond milk
  • 1/4 cup nonfat plain Greek yogurt
  • 1 1/2 scoops whey protein
  • 1 tablespoon almond butter
  • 1/2 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon freshly grated nutmeg


  1. Add ingredients to a blender and blend until smooth.

6. Post-Workout Caramel Coffee Shake

Calories: 388

Carbs: 36g

Grams of protein: 33g

Fat: 14g

After a big session in the gym, your body needs some high-quality protein to repair damaged muscle tissue so it can grow back bigger and stronger (i.e. muscle gains!) Your body will also be feeling pretty fatigued, so this recipe with a shot of coffee will help put some pep in your step and give you the energy you need to carry on with your day.


  • 60g frozen banana + 1 cup ice
  • 8 oz. unsweetened vanilla almond milk + 8 oz. cold water
  • 15g Silk Non-dairy Caramel Almond Creamer
  • 150g (one single-serve) Non-fat Greek yogurt, plain
  • 24g (1 scoop) caramel protein powder
  • 1 shot of coffee
  • 6g ground flax seed
  • 8g almond butter


  1. Make a shot of coffee.
  2. Add it to a blender along with the other ingredients and blend until smooth.


7. Strawberry-Mango Protein Shake

Calories: 299

Carbs: 14g

Grams of protein: 36g

Fat: 12g

Love a fruity protein smoothie? This strawberry-mango protein shake will do just the trick. It also works with pretty much any two-fruit combination you can think of, so feel free to experiment. You could try banana and pineapple, peaches and melon … the combos are endless!

INGREDIENTS (serves 3)

  • 2 cups mango chunks, frozen
  • 2 cups frozen strawberries
  • 2 teaspoons maple syrup
  • 1 1/3 cup whole plain yogurt
  • 1/2 cup full-fat coconut milk
  • 1 scoop Strawberry Banana Whey+ protein powder (or similar)


  1. Add to a blender and blend until smooth.


8. The Basic Vegan Shake

Calories: 188

Carbs: 11g

Grams of protein: 7g

Fat: 22g

For the best protein shake that’s plant-based and will help you gain some muscle mass, look no further than this delicious and low cal vegan shake. All you need to do to make a protein shake vegan is use a plant-based protein powder and plant-based milk and add whatever else you fancy!


  • ¾ cup unsweetened non-dairy milk (more below)
  • ¼ cup + 2 tablespoons vanilla vegan protein powder
  • 1 tablespoon MCT oil (optional)
  • 1 cup ice cubes


  1. Add all ingredients to a blender and blend for 30 seconds or until smooth.

9. Pineapple Coconut Protein Smoothie

Calories: 407

Carbs: 65g

Grams of protein: 9g

Fat: 16g

Want a protein smoothie that tastes like a pina colada? Give this recipe a go! We’d recommend using a vanilla protein powder for this one, or if you can find a pineapple or coconut flavoured protein powder, even better.


  • ½ to ¾ cup unsweetened coconut milk
  • ½ to ¾ cup pineapple juice
  • 1 scoop of your favourite whey protein powder
  • 3 cups frozen unsweetened pineapple chunks
  • 2 T unsweetened shredded coconut


  1. Place ingredients in a blender in the order listed. Blend until smooth. Serve immediately.


10. Triple Choc Chunk Brownie Protein Shake

Calories: 293

Carbs: 30g

Grams of protein: 14g

Fat: 22g


  • 3/4 cup unsweetened vanilla almond milk
  • scoop (1/4 cup + 1 tablespoon (32g)) chocolate protein powder
  • 1 tablespoon Dutch-process cocoa powder
  • 1/2 cup frozen banana
  • 1 tablespoon almond butter or peanut butter
  • 1/4 teaspoon vanilla extract, optional
  • 8 ice cubes


  1. Blend ingredients until smooth. Serve immediately.

11. Easy Vanilla Protein Shake

Calories: 183

Carbs: 26g

Grams of protein: 2g

Fat: 17g

For a real calcium hit, this vanilla whey protein shake is where it’s at. Tastes good, excellent for your gains and great for your bone health too!

INGREDIENTS (serves 2)

  • 1 cup milk, of choice
  • 1/2 cup ice cubes
  • 1 banana
  • 1 scoop vanilla whey protein
  • 2 teaspoons honey
  • 1 teaspoon vanilla extract
  1. Blend and serve.

12. Chocolate Chip Cookie Dough Shake

Calories: 272

Carbs: 24g

Grams of protein: 27g

Fat: 8g

A healthy Chocolate Chip Cookie Dough Smoothie – need we say more? The best way to fuel your next workout or power through your day!


  • 1 scoop chocolate whey
  • 1 cup Almond Breeze Unsweetened Vanilla almond milk
  • ¼ cup uncooked raw oats
  • ¼ teaspoon vanilla extract
  • 2 cups ice
  • ¼ teaspoon salt
  • 2 teaspoons miniature chocolate chips


  1. Blend and serve.


13. PB&J Smoothie

Calories: 268

Carbs: 16g

Grams of protein: 13g

Fat: 25g

We love a PB&J sandwich, so a peanut butter and strawberry smoothie!? Sign us up!


  • 1 cup unsweetened almond milk
  • 1/2 cup frozen strawberries
  • 1 tbsp peanut butter
  • 1 scoop vanilla protein powder


  1. Blend until smooth.

14. Cookies & Cream Protein Shake

Calories: 280

Carbs: 29g

Grams of protein: 7g

Fat: 18g

A cookie in a protein milkshake? Don’t mind if we do! This recipe calls for your favourite protein cookie – whatever that may be, blended into your smoothie. Textured and delicious, this one is a must try.


  • 1 Chocolate Chip Protein Cookie of choice
  • 1 cup almond milk, or milk of choice
  • 2 tablespoons Vanilla Protein Powder
  • 4–5 ice cubes
  • Pinch cinnamon


  1. Blend and serve


15. Banana Protein Shake

Calories: 362

Carbs: 32g

Grams of protein: 11g

Fat: 38g

Carbs for energy, potassium for muscle support … You can’t go wrong with a banana protein shake. Excellent either pre or post workout! This protein shake is extra high in protein thanks to the combo of protein powder and Greek yoghurt.


  • 1 cup plain unsweetened almond milk
  • 1/2 cup plain full fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1 frozen banana
  • 1/8 tsp ground cinnamon
  1. ice as needed


  1. Blend and serve.

Why You Need Protein to Build Muscle 💡

Protein is essential for muscle growth because it’s made of amino acids, the “building blocks” of muscle. Without enough amino acids, your body can’t build or strengthen muscles. Eating protein provides these amino acids, helping to build and repair your body, especially important if you lift weights or exercise regularly.

Even if you’re not active, getting enough protein is crucial, especially as you age. Older adults who don’t consume enough protein lose muscle more quickly, which can lead to health problems.

A good goal is to eat about 1.2-1.7 grams of protein per kilogram of body weight per day for muscle growth. It’s best to get your protein from high-quality sources rich in essential amino acids, which are key for building muscle. High-quality protein powders include whey, casein, and plant-based protein powders like pea or rice protein.

Read more: The Best Protein Powders for Women

Best Protein for Muscle Gain 🙏🏻

  • Whey Protein: Fast-absorbing, ideal for post-workout.
  • Casein Protein: Slow-digesting, good for sustained protein release, especially before bed.
  • Egg Protein: High in essential amino acids, a good alternative for those who can’t have dairy.
  • Soy Protein: A complete plant-based protein, suitable for vegetarians and vegans.
  • Pea Protein: Another excellent plant-based option, rich in BCAAs (branched-chain amino acids).
  • Rice Protein: A good plant-based alternative, often combined with pea protein to improve amino acid profile.
  • Hemp Protein: Contains omega-3 and omega-6 fatty acids, beneficial for overall health, also plant-based.
  • Dairy (Milk, Greek Yogurt, Cottage Cheese): Good sources of casein and whey, plus rich in other nutrients.

What to Add to Your Protein Shake for Muscle Gain 🍫

Drinking the same protein powder flavour for months can become boring. Mixing up your shake recipes can help keep things interesting. Here are some yummy thing to add to your protein shakes:

  • Protein Powders: Whey, casein, and plant-based.
  • Dairy Products: Greek yogurt, skyr, quark, milk, and cottage cheese.
  • Sweeteners: Stevia, agave nectar, maple syrup, honey.
  • Plant-Based Milks: Almond, cashew, coconut, oat.
  • Nut Butters: Peanut, almond, cashew.
  • Seeds and Cereals: Hemp, flax, chia seeds, oats.
  • Fruits: Banana, strawberry, mango, avocado.
  • Flavorings: Vanilla, peppermint extract, cocoa.
  • Spices: Nutmeg, cinnamon, salt.
  • Toppings: Whipped topping, sprinkles, coconut.
  • Others: Coffee, ice.
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Ally Burnie
Ally Burnie
Health & fitness journalist and presenter based in Melbourne/Naarm with a passion for – you guessed it - health and fitness, cooking, outdoor adventures, hiking, and travel.


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