100 Calorie Protein Shakes | More Protein Less Calorie

We provide three 100-calorie protein shake recipes. Continue reading for some of the best delicious versions of them.

Find 100 Calorie Protein Shakes Recipes

The shakes have a denser texture compared to smoothies. This texture makes them quite visually appealing. They usually get this consistency from frozen fruits and are assertive about keeping you full for a long time.

Unfortunately, a protein shake usually has no less than 500 calories. Because when peanut butter, banana, protein powder, and a few more fruits come into play, 500 may be the minimum calories they can reach.

But now we have brought low-calorie versions of them without reducing their flavor and trying to keep their protein ratios as high as possible.

Try these combinations and we recommend that you do not pass without trying the pudding shake.

Watch 100 Calorie Protein Shakes: Pudding Shake Recipe Video

 Foods You Can Use in Shakes for Protein

Protein powders usually do the job of boosting the protein of a shake. This is the easiest option to raise their protein rate. But still, raw almonds are also very high in protein. Although they are not considered very low in calories, but they are quite healthy alternatives.

You can also use Greek yogurt, milk, curd cheese, cottage cheese, egg whites, pumpkin seeds, chia seeds, and peanuts as other alternatives.

100 Calorie Protein Shakes

1. Low Fat Protein Smoothie (1 Serving)

Nutritional Facts

Calories: 137

Net Carb: 9g

Total Fat: 3g

Protein: 12g

Ingredients

Unsweetened almond milk (1 cup) – 30 Calorie

Strawberry (3 berries, frozen) – 12 Calorie

Grated raw beet (1 tbsp) – 5 Calorie

Apple (1/4) – 24 Calorie

Raspberry (5 berries, frozen) – 5 Calorie

Strawberry Whey Protein Powder (2 tbsp) – 43 Calorie

Pumpkin seeds (1 tbsp, topping) – 18 Calorie

Recipe – 5min prep time

Put all ingredients into the blender.

Blend until you get a smooth consistency.

2. Chocolate Shake (1 Serving)

Nutritional Facts

Calories: 138

Net Carb: 10g

Total Fat: 4g

Protein: 10g

Ingredients

Banana (1/4 cup, sliced and frozen) – 33 Calorie

Chocolate whey protein powder (1 tbsp) – 21 Calorie

Low-fat milk (1/2 cup) – 51 Calorie

Cocoa powder (1 tsp) – 7 Calorie

Raw hazelnut (3 chopped nuts, as a topping) – 26 Calorie

Recipe – 5min prep time

Put all ingredients into the blender.

Blend until you get a smooth consistency.

3. Pudding Shake (1 Serving)

Nutritional Facts

Calories: 134

Net Carb: 17g

Total Fat: 3g

Protein: 10g

Ingredients

Sugar-free chocolate pudding (2 tbsp) – 23 Calorie

Chocolate whey protein powder (1 tbsp) – 21 Calorie

Milk (3 tbsp) – 23 Calorie

Banana (1/2, frozen) – 53 Calorie

Raw almond (2 chopped almonds, as a topping) – 14 Calories

Other Combinations

Apart from the detailed recipes above, the best shake combinations are usually based on frozen bananas. 

If you don’t like bananas though, there are other ways to get the texture. Fill your ice molds with milk and freeze. Then you can use these ice cubes in your smoothies and shakes. Frozen peaches are also a good option instead of bananas or milk cubes if you don’t want more dairy.

These combinations include:

• Banana – Peanut Butter – Honey – Whey Protein Powder – Any type of milk
• Banana – Cocoa – Strawberry – Whey Protein Powder – Any type of milk
• Banana – Cocoa – Cinnamon – Whey Protein Powder – Any type of milk
• Berries – Banana – Banana – Whey Protein Powder – Any type of milk
• Brewed Coffee – Banana – Any type of milk

Make sure the bananas are frozen for each shake.

For the less sweet ones, try the following:

• Berries – Non-Fat Yogurt – Whey Protein Powder – Any type of milk
• Berries – Raw Spinach leaves – A Few Slices of Banana – Whey Protein Powder – Any type of milk
• Berries – Apple – Beet – Whey Protein Powder – Any type of milk

You can use these combinations by controlling calories and portions. Choose the combination that best suit your taste and create the perfect low-calorie shakes.

See Also

Low Calorie High Protein Shakes

500 Calorie Protein Shake

Superfood Smoothie Recipes

Best Blenders to Make Protein Shakes

8 Difference Between Smoothie and Shake

High Protein Foods List

21 Day Smoothie Diet