The #1 Vegan Protein Shake Recipe Online
Vegan protein shakes are difficult to get right. So many protein shake recipes and formulas heavily rely upon whey to make them creamy and delicious. This is frustrating to vegans.
So many grocery stores are catering to vegans on the meal front -- why aren’t the protein companies stepping up their game?
If the protein shake companies can’t figure it out, that’s fine. We don’t need them. We’ll just work around them. We totally got this.
Start With Your Vegan Protein Base
Your vegan protein base will add a little bit of its own natural flavor. Admittedly, none of the sources of vegan protein make for a sweet and delicious shake all by themselves. You’ll be rounding off their flavor and adding texture and creaminess with other ingredients.
Don’t think about what peas or rice taste like. Instead, think about what sources of protein work best with your body.
Pea protein isolate boasts an impressive 21 grams of protein at a meager 100 calories per serving. Each scoop contains about 4% of your daily recommended value of calcium, and about 40% of your daily recommended value of iron.
Pea protein isolate is excellent for vegans who need a little more iron in their diet.
Brown rice protein will provide 24 grams of protein for 110 calories, making it a very efficient source of protein for vegans who are athletic or looking to gain muscle. You’ll get a staggering 48% of your daily value of calcium from brown rice protein, making it one of the most efficient vegan foods for maintaining strong bones. You’ll also get 25% of your daily value of iron per serving.
Soy protein isolate will give you the most protein for the least amount of calories. One serving of soy isolate will give you 26 grams of protein for 110 calories, slightly beating brown rice protein. Soy isolate will give you 22% of your calcium and 20% of your iron.
While it shines in protein per gram, it won’t give you as much calcium or iron as brown rice. It will give you a creamier texture than rice protein, so it’s a bit of a tradeoff.
Hemp protein is not the best tasting of all vegan proteins, and it doesn’t provide the most protein for serving. With a hemp isolate power, you’ll get about 14 grams of protein for 120 calories. Hemp protein will provide 2% of your daily value of calcium and 40% of your daily value of iron.
The real star of the show is the 8 grams of dietary fiber it provides. If you’re having a hard time keeping yourself, erm, regular, you might find that hemp protein makes your trips to the bathroom a little more relieving.
Vegan blended proteins often come in chocolate or vanilla flavors to mask the awkward blend of greens that don’t always taste the best. Nutritional values will always vary depending on the blend. Expect anywhere from 18 to 24 grams of protein for 150 to 200 calories per serving.
While blended proteins are often higher in calories and lower in protein, they come with another advantage. The addition of fruits or vegetables in the blend makes for a more complete picture of vitamins and minerals, where isolate proteins won’t have any.
If you’re using your vegan protein shake as a meal replacement, blended proteins are probably your best option.
Choose Your Plant-Based Milk
Don’t mix your vegan protein powder with water. Just don’t do it. You’ll wind up with a grainy and flavorless shake that’s a chore to drink. You deserve to enjoy your protein shake just as much as you’d enjoy a delicious dessert.
Your vegan protein shake will always be better with the addition of a plant-based milk alternative. As long as you’re choosing an unsweetened variety, you’re adding the flavor and improving the texture while upping the vitamin and nutrient content of your shake.
Almond milk and cashew milk are the most popular nut milks. Pistachio milk, walnut milk, and macadamia milk are also floating around out there, but they’re a little bit harder to find. They’re both similar in calories, protein, vitamins, and nutrients.
Many people use nut milks because they prefer the taste and texture. They’re comparable to skim dairy milk and feel a little more familiar to new vegans.
Oat milk is the newest of alternative milks. Oat milk is thicker and creamier than nut milks or rice milks, and it boasts many of the benefits that come with eating whole grain oats. This gluten-free milk alternative is packed with vitamin A, vitamin B12, riboflavin, and iron.
Gluten-free vegans can use a little oat milk in their lives.
Creamy and delicious coconut milk won’t add a ton of calories to your vegan protein shake. It will add vitamins A, E, and B12, along with a healthy dose of calcium.
Coconut milk will always naturally taste a little bit like coconuts. If you’re not into that, you’ll want to skip this one. If you’re feeling the tropical vibe, let coconut milk become a part of your protein shake flavor.
Rice milk is one of the most allergen-safe milk alternatives, though it’s not particularly delicious or creamy. It has a watery, starchy texture.
We don’t want to be biased, but rice milk is probably the least delicious of all plant-based milks. We do want to include it for those who have very sensitive tummies, as this will remain a valuable option for them.
Soy is thick and creamy, therefore soy milk is thick and creamy. Soy milk adds a huge push of protein and vitamins to your vegan protein shake, adding another 8 grams of protein in addition to significant amounts of vitamins A, D, and B12, folate, phosphorus, magnesium, potassium, and riboflavin.
The Secret To Making a Creamy, Decadent, Vegan Protein Shake
What about that creamy texture? That milkshake feel? That texture that makes a vegan protein shake drink comparable to a milkshake?
We have the ultimate secret. We’ve unlocked all of the mysteries. And it’s so entirely not shocking that your mind will be blown.
It comes from a banana. That’s it. That’s the whole shocking plot twist. Bananas are an excellent source of dietary fiber and potassium. When you toss them into the blender, they thicken the consistency of your shake while adding a mildly sweet flavor.
Here’s another great idea. Add a scoop of protein to a minimal amount of plant milk, and blend it with a few bananas. Freeze it. There’s your own vegan protein ice cream. You can thank us later.
Nailing the base is something you only have to do once. When you’ve mastered the right combination of protein powder and plant milk and blended it with your banana, you can do pretty much whatever you want.
The flavors you choose will fill in the blanks, and they can shift according to your mood or nutritional needs.
Fresh fruit is the easiest choice.
Strawberry and coconut creme? It’s a winner every time. Blueberry vanilla. Banana orange coconut coolada.
The options are endless. If you want to make a dragon fruit, lychee, pineapple, and pear protein shake, you have right at it. Just peel your fruit and cut it into manageable pieces. Toss it in a powerful blender with your other ingredients, and you’re ready to go.
Chocolate and Nuts
Dark chocolate, almond butter, and peanut butter are wonderful ways to add flavor to your vegan protein shake. Peanut butter and almond butter can add thickness, but they also pack in a lot of calories.
Try using powdered nut butters to add the flavors without the bulk or the added fat. Better still, you can make a fruity protein shake and follow it up with a chocolate peanut butter protein bar.
Get the best of both worlds.
The Perfect Vegan Protein Foods
Vegan protein shakes are great if you have the time to make them. When you’re on the go, though, it’s not an easy task. Unless you keep a mini fridge and a huge blender in the trunk of your Prius, there’s no way you’re making a vegan protein shake on the fly.
For those moments, there’s always Mid-Day Squares.
Our grab and go protein packed vegan superfood squares come in flavors like almond, peanut butter, and fudge. Can’t choose? Grab an assortment. You’ll have plenty of delicious flavors that you won't have to worry about blending yourself.