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.
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)
100 Calorie Protein Shakes – Low Fat Protein Smoothie Recipe
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)
100 Calorie Protein Shakes – Cocoa Shake Recipe
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)
100 Calorie Protein Shakes – Pudding Shake Recipe
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
Watch 100 Calorie Protein Shakes: Pudding Shake Recipe Video
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
Best Blenders to Make Protein Shakes
