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Healthy Post Workout Protein Shake Recipe 5 Easy Homemade Versions

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A creamy, fresh, and protein-packed post-workout shake made from whole foods without any powders. Quick and easy to prepare, perfect for recovery and customizable to your taste.

Ingredients

Scale
  • 1 ripe banana, peeled
  • 1/2 cup (120 g) plain Greek yogurt, full-fat or low-fat
  • 1/4 cup (60 g) cottage cheese, small-curd, low-fat (optional)
  • 1 cup (240 ml) milk or milk alternative (almond, oat, or coconut milk)
  • 1 tablespoon natural peanut butter or almond butter
  • 1 teaspoon honey or pure maple syrup (optional)
  • 1 tablespoon ground flaxseeds or chia seeds
  • 1/2 teaspoon vanilla extract (optional)
  • Pinch of cinnamon
  • 4–5 ice cubes

Instructions

  1. Peel the banana and break it into chunks. Measure out 1 cup (240 ml) of milk or milk alternative and set aside.
  2. Combine the banana chunks, 1/2 cup (120 g) Greek yogurt, and 1/4 cup (60 g) cottage cheese into the blender jar.
  3. Add 1 tablespoon natural peanut or almond butter and 1 teaspoon honey or maple syrup if desired for sweetness.
  4. Add 1 tablespoon ground flaxseeds or chia seeds, 1/2 teaspoon vanilla extract, and a pinch of cinnamon.
  5. Pour in the 1 cup (240 ml) milk or milk alternative to thin the mixture and help blend smoothly.
  6. Add 4-5 ice cubes to chill and thicken the shake.
  7. Blend on high for 30-45 seconds until smooth and creamy, scraping down the sides once or twice if needed.
  8. If the shake is too thick, add a splash more milk and blend again for 10 seconds. If too thin, add more Greek yogurt or banana.
  9. Serve immediately in a glass or shaker bottle.

Notes

Use ripe bananas for natural sweetness and creaminess. Don’t skip the ice to balance texture. Blend in stages and scrape sides for smoothness. Adjust sweetness last to taste. For dairy-free, substitute Greek yogurt and cottage cheese with coconut yogurt or silken tofu. Prepare dry and wet ingredients separately if making ahead.

Nutrition

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Find it online: https://magnetmeal.com/healthy-post-workout-protein-shake-recipe-5-easy-homemade-versions/