Homemade Protein Shake
30 grams of protein from real food. This is a shake that keeps you full instead of leaving you hungry again after twenty minutes.
- Preparation
- 5 min
- Cook/bake time
- –
- Total
- 5 min
- Difficulty
- Easy
- Calories
- 592 kcal
- Servings
- 1
30 grams of protein from real food makes this a shake that keeps you full instead of leaving you hungry again after twenty minutes. The difference compared to just mixing powder in water lies in the fat and fiber. Both slow down stomach emptying, and that is exactly what determines whether a shake counts as a meal. The order of ingredients in the blender also decides whether it turns out creamy or clumpy.
Why this works
A shake made of powder and water leaves the stomach in about twenty minutes. Whey protein is specifically known for being quickly available, and quick availability also means feeling hungry quickly afterward. Fat and soluble fiber reverse this effect. Fat delays stomach emptying via a hormonal feedback mechanism, and the beta-glucans from rolled oats bind water into a viscous gel that makes the stomach contents move along more slowly. That is why this shake keeps you full for several hours, even though it has fewer calories than many store-bought alternatives. For the texture, the order in the blender matters. Liquid goes first, powder goes last. If dry powder hits dry walls, clumps form that even long blending will not dissolve.
Step-by-step instructions
- 1
Liquid first
Always pour the milk into the blender jar first, followed by the solid ingredients, and add the protein powder at the very end. If powder falls onto dry walls or directly onto the blades, it clumps immediately, and these clumps will not dissolve even after two minutes of blending.
- 2
Blend
Blend on the highest setting for one minute until the rolled oats are completely pulverized and the shake is evenly creamy. If blended for a shorter time, oat pieces will remain, getting stuck in the straw and leaving a sandy texture.
- 3
Let it rest briefly
Let the shake sit for two minutes before drinking it. The rolled oats and flaxseeds absorb liquid during this time, and the shake thickens noticeably. Anyone who drinks it immediately will find it too thin and might add too little milk the next time.
Our best tips
- Use frozen bananas instead of fresh ones. They make the shake cold and creamy without ice cubes watering it down, making this the easiest way to achieve a better texture.
- The pinch of salt is not a typo. It enhances the sweetness of the banana and makes vanilla powder taste significantly less artificial.
- If you blend two portions, you should still drink them fresh. Overnight, the rolled oats and flaxseeds swell so much that the shake turns into a pudding.
Tasty variations
Without protein powder
Use 250 g of Skyr instead of powder and reduce the milk to 150 ml. This achieves similar protein values, tastes more natural, and costs less.
Vegan
Use oat milk, plant-based protein powder, and almond butter instead of peanut butter. Plant proteins bind more water, so plan for about 50 ml more liquid.
Nutrition facts
| Calories | 592 kcal |
|---|---|
| Protein | 38 g |
| Carbohydrates | 61 g |
| – of which sugar | 29 g |
| Fat | 22 g |
| Fiber | 8 g |
Where the 592 kcal come from
per serving
Calculated from the ingredients – how we do it
We add up reference values for every ingredient and divide by the number of servings. These assumptions are baked in:
- Reference values per 100 g – for the raw ingredient, exactly as listed.
- Tinned goods count at drained weight, bone-in meat at purchase weight: you eat about 70 per cent of a chicken thigh and leave the rest.
- Water evaporates as you cook. The energy stays in the pot, the weight does not – so the figure is per serving, not per 100 g of finished dish.
- Anything listed without a quantity – “salt and pepper” – is not counted.
A guide value, not a lab measurement: no two onions weigh the same, and fat content varies from pack to pack.
Frequently asked questions
How many calories does the shake have?
Around 590 kcal with about 38 g of protein. This is a complete meal, not a casual drink on the side. If you want it as a supplement, leave out the rolled oats and peanut butter to end up at around 385 kcal.
How accurate is the protein value?
The calculation is based on a powder with an 80 percent protein content. Products vary between 70 and 90 percent. With a powder at the lower end, the shake will be closer to 35 g of protein.
Why is my shake clumpy?
The powder was added too early or hit dry walls. Always pour the liquid in first and add the powder on top as the last ingredient, so it gets pulled in naturally during blending.
Does a shake make sense for breakfast?
As a meal, yes, if it contains fat and fiber. Both slow down stomach emptying and make the difference between a satisfying morning and feeling hungry after twenty minutes. Powder mixed in water does not achieve this.
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