Natural Protein Shake (No Protein Powder)

Have you ever just wanted a protein shake without the protein powder? I know that I have and this one is made using natural products that are fairly easy to get your hands on.

The only more exotic ingredient in this shake are the hemp seeds but those can also be found in almost every grocery store now-a-days and all grocers with a natural food section will have them or they can be found online on sites like Amazon, I will put a link to ones I love below. I also like to buy mine in bulk so I always have them on hand.

This recipe is between 19.5-33.9 grams protein (depending on the type and brand of products used) and around 7 grams fiber for a 16 ounce shake. I didn’t add the nutritional label or breakdown on here because there are a lot of variables with this selection of ingredients that people use.

For example, If you use regular milk the protein increases substantially and goes from ~20 grams of protein to 33.9 grams protein. Some people will use sweetened almond milk or even a different brand of unsweetened almond milk that will vary in calories and nutritional specs. When it comes to sweeteners, some will use none, others will use honey or agave, while others will use a calorie free sweetener.

So, I included a general nutritional breakdown of protein and fiber but know it might change depending on your ingredients or brand of ingredients. If you want to run the recipe with your own ingredients used, I use ‘s free nutrition calculators because they provide all of the accurate nutritional information on products. also has an excellent recipe calculator.

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I used coconut milk for this pictured shake.

I have noticed that hemp seeds calculate differently in different nutrition calculators so keep in mind that 3 tablespoons hemp seeds contains 10 grams of protein, some nutrition calculators are off, some higher and some lower.

This recipe can be made low sugar and dairy free as well.

For a low sugar version, you will omit the banana or use 1/4 instead of 1/2 of a banana and use a lower carb Greek yogurt with a carb free sweetener of choice.

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To make this recipe dairy free is simple, just use a plant based yogurt instead of a dairy version. I also have a vegan protein shake with no protein powder recipe HERE.

I love having a protein shake to start my day or get me through my day as an afternoon pick me up or even to replace a meal when I don’t have time to eat or I am not feeling like a full meal.

This recipe is a great base recipe that you can add your own adaptations and flavor preferences to. Think of it as a master recipe for how to get protein in a shake without protein powder. Follow it exactly and it will taste amazing or add some nut butter, chocolate chips or whatever to make it however you like it.

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I don’t mind protein powder, though it isn’t my favorite thing at all. I also have a lot of friends and family who don’t love the taste/texture/aftertaste of protein powders. So this recipe really comes in handy. It’s refreshing, satisfying and super easy to make.

Not to mention, it’s pretty inexpensive to make when protein powders can be expensive. Another bonus is if I add a little more sweetness to this recipe I can get my kids to drink it and enjoy it so keep that in mind if you are making this for a child. If they are like my kids they may want it a little bit sweeter but the texture of this recipe is creamy and smooth and my kids appreciate and enjoy that.

What you need to make a natural protein shake (no protein powder): (printable recipe is below)

Makes ~16 ounces

Via @:

  • 1/2 banana
  • 1/2 cup plain Greek yogurt
  • 1/2 teaspoon vanilla extract (optional)
  • 1 cup milk of choice – (cow’s milk, unsweetened almond milk, coconut, flax, coconut, oat, etc.)
  • 2 teaspoon cacao powder – cocoa powder will work too
  • 3 tablespoons hemp seeds
  • 1/2 cup ice
  • 1 tablespoon sweetener of choice – honey, agave, monkfruit, stevia, sugar (optional)


  1. Add banana, yogurt, vanilla, milk, cacao powder, hemp seeds, ice and optional sweetener of choice.
  2. Blend until smooth and enjoy!

Here are a few other smoothies you might be interested in:

  • Pear Berry Citrus Smoothie RECIPE HERE
  • Cranberry and Grapefruit Smoothie RECIPE HERE
  • Strawberry Apple Crush Smoothie RECIPE HERE
  • Mango Peach Smoothie RECIPE HERE
  • Avocado Berry Smoothie RECIPE HERE
  • Mango Banana Berry Smoothie RECIPE HERE

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Looking for Hemp seeds online? Here are a few of my favorites that are on Amazon.

The one below is a 3 pound bulk bag so if you love hemp seeds like I do, it may be worth getting in bulk.

Note: I am an Amazon Associate and earn from qualifying purchases. Also note that I only link products that I %100 believe in.

Looking for cacao powder and natural sugar free sweeteners online, here are a few that I love:

Lastly if you are looking for a new blender, these are great choices. (printable recipe card is below)


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About the Author: Thien Bao

Hello, my name is ThienBao. I am a freelance developer specializing in various types of code.