Healthy Protein Shake Recipes: Easy & Low Calorie

Craving a frappé but you’re trying to cut sugar? Or perhaps you want a refreshing smoothie-like beverage that fills you up quickly? What about a creamy drink with hints of vanilla, cinnamon, and peanut butter? 

One option is to head over to the nearest Starbucks. But there’s a catch: those extra calories and sugars can absolutely ruin a week’s worth of healthy eating.  

McDonald’s Mocha Frappé (Large), for instance, boasts a whopping 670 calories and 98 grams of carbs, including 89 grams of sugars.  

If you’re cutting, that’s probably more carbs than you’d otherwise get in a whole day!  

Luckily, there are lots of healthy protein shake recipes you can try at home & by including our Vintage Brawn protein powder, you’re getting a powerhouse of nutritional benefit in a deliciously filling premium blend.

You’ll not only save money but also satisfy your cravings without the guilt. We’re talking about creamy beverages like Greek frappes, protein-rich avocado shakes, orange-kissed vanilla protein shakes, and more.  

As you know, not all calories are created equal. Protein shakes are not necessarily low in calories, but you’ll get the best nutritional bang for your buck.  

Below we’ll share some amazing protein shake recipes that are just as healthy as they are delicious! Plus, they’re loaded with healthy fats and complex carbs that will keep you full for hours.  

Healthy Protein Shake Recipes You Can Make in 5 Minutes or Less  

The following recipes will take your protein shakes to a whole new level with the addition of healthy ingredients like pineapple, extra dark chocolate, or chia seeds.  

Feel free to make substitutions, like swapping almond milk for coconut milk or peanut butter for almond butter. Your imagination is the only limit!  

Did we mention that most recipes take less than 5 minutes to prepare?  

That’s right! You can satisfy your sweet tooth right away — there’s no need to drive to your favorite cafe or buy fancy ingredients and wait for weeks to get them.  

All of these recipes feature a protein powder, of course, and you might have your own picked out already. However, we do recommend our great-tasting triple-isolate protein powder, Vintage Brawn™ – a choice backed by thousands of returning customers & reviewers.

But enough talk. Get both flavor and nutrition with these healthy protein shake recipes! 

1. High-Protein Chocolate Frappé 

This high-protein chocolate frappé will soon become your new favorite pick-me-up! It’s light, creamy, and energizing, leaving you craving for more. Plus, it has no sugar or fillers as traditional frappés do.  

Yields: 1-2 servings 

Ingredients: 

• 2 teaspoons instant coffee 
• 10-12 oz water  
• 1 scoop Vintage Brawn™ Wicked Chocolate 
• Vanilla essence to taste 
• 6-7 ice cubes 
• 1 teaspoon natural peanut butter (optional) 
• 2-3 pieces dark chocolate (optional)  
• 1/4 teaspoon cinnamon (optional)  

Directions:  

1. Add all ingredients (except for ice) to a blender and mix well.  
2. Add ice and blend again.  
3. Pour to a tall glass and garnish with cinnamon if desired.  
4. Serve cold.  

Use almond/coconut/oat milk instead of water for a creamier texture. Feel free to add peanut 

butter or dark chocolate chips for extra flavor. If your frappe has too much foam, let it rest for 2-3 minutes.  

2. Frappuccino Coconut Shake 

This delicious frappuccino shake recipe was inspired by Livestrong. We’ve added a few twists to boost its protein content and cut the carbs.  

Try it yourself — it’s just perfect for low-carb and ketogenic diets!  

Yields: 1 serving 

Ingredients: 

• 2 tablespoons organic heavy whipping cream 
• 1/4 cup hot water 
• 3/4 cup coconut milk or coconut water  
• 1 scoop Vintage Brawn™ Vanilla Milkshake 
• 2 teaspoons instant espresso powder 

Directions: 

1. Whisk the heavy cream in a chilled bowl. Set aside.  
2. Mix the espresso powder, hot water, and protein powder in a separate bowl.  
3. Add coconut milk or coconut water.  
4. Pour into a chilled glass and add the whipped cream on top.  
5. Serve cold. Enjoy!  

Use coconut water if you’re trying to cut back on calories. One cup of coconut milk has 445 calories, while coconut water provides only 46 calories per cup.  

3. Guilt-Free Banana Protein Shake  

The best time to fill up on carbs is before or after training when your body can use them for energy and recovery. This healthy banana protein shake offers just the right amount of protein and carbs for a challenging workout!  

Yields: 1-2 servings  

Ingredients: 

• 1 banana, cut into slices 1 small cup Greek yogurt 
• 1 scoop Vintage Brawn™ Vanilla Milkshake 
• 1 cup unsweetened almond milk 
• A dash vanilla extract (optional) 
• A dash of cinnamon (optional) 

Directions: 

1. Pour Greek yogurt into an ice cube tray and freeze it for 4-5 hours before making the 
2. shake.  
3. Freeze the banana slices overnight or a few hours in advance.  
4. Add all ingredients to a blender and mix until smooth.  
5. Garnish with cinnamon (optional). 

For extra fiber, add one tablespoon of oat bran to the mix. The shake will have a thicker consistency and keep you full longer. Use more or less almond milk, depending on how thick you like your protein shakes.  

4. Avocado Delight  

Loaded with unsaturated fats, avocados fill you up quickly and promote cardiovascular health. 

Eating just one avocado a day may help lower bad cholesterol levels, states Harvard Catalyst.  

But you can also blend this fruit and mix it with other healthful ingredients to get more nutrients in your diet.  

This creamy protein shake will tantalize your senses and provide steady energy throughout the day. Its tropical flavor will make you feel like you’re on vacation.  

Yields: 1-2 servings 

Ingredients: 

• 1/2 banana 
• 1/3 ripe avocado 
• 1 scoop Vintage Brawn™ Chocolate Coconut 
• 1 tablespoon hemp seeds 
• 1 teaspoon flaxseeds 
• 1 cup unsweetened coconut or almond milk 
• Ice cubes 

Directions:  

1. Mix all ingredients in a high-speed blender. 
2. Use half of a frozen banana instead of a fresh one if desired.  
3. Enjoy cold.  

If you can’t drink it all at once, pour the rest into popsicle molds. Freeze it for a few hours to make a healthy treat.  

5. Chocolate Peanut Butter Milkshake  

Craving peanut butter? Add it to your protein shake instead of eating it straight from the jar! It not only tastes amazing, but you’ll also get more protein, fuel your muscles, and keep hunger at bay.  

This creamy chocolate peanut butter milkshake was inspired by the Recipe Rebel. We’ve made some changes to boost its nutritional value and enhance its flavor.  

Yields: 1 serving 

Ingredients: 

• 1 frozen sliced banana 
• 1 scoop Vintage Brawn™ Vanilla Milkshake 
• 1 tablespoon cocoa powder or 2-3 pieces of extra dark chocolate 
• 1/4 cup unsweetened almond milk 
• 1 tablespoon natural peanut/almond butter 
• 1/2 teaspoon freshly grated orange rind  
• Ice cubes 

Directions: 

1. Add all ingredients to a high-speed blender. 
2. Mix until smooth and creamy. 
3. Enjoy cold!  

Sprinkle dark chocolate chips or cacao nibs over it for a hefty dose of antioxidants!  

6. High-Protein Dalgona Coffee  

Unless you’re living on a deserted island, you must have heard of the popular Dalgona coffee. 

This beverage took the world by storm due to its convenience and versatility.  

Dalgona coffee originates in Korea and tastes like a cold latte. Several versions exist, from basic recipes made with instant coffee, hot water, and sugar to decadent beverages enriched with raw honey, crumbled biscuits, and milk tea.  

Our version is low in carbs and high in protein. Enjoy it as a pre- or post-workout treat to boost your energy!  

Yields: 1-2 servings 

Ingredients: 

• 1/2 cup unsweetened almond milk 
• 2 tablespoons hot water 
• 2 tablespoons instant coffee powder 
• 1 scoop Vintage Brawn™ Wicked Chocolate or Vanilla Milkshake

Directions: 

1. Combine the instant coffee and Vintage Brawn™ Vanilla Milkshake in a medium bowl.  
2. Add hot water. Whisk by hand (or use a handheld electric mixer) until smooth.  
3. Fill a chilled glass with almond milk and ice cubes.  
4. Pour the coffee mixture into the glass.  
5. Stir well and enjoy it!  

Whisk the coffee mixture until it becomes thick. The more you whip, the fluffier your beverage will be. Garnish with cinnamon, nutmeg, or almond flakes if desired. 

7. Orange-Kissed Vanilla Shake 

We all have those days when we want a light yet filling beverage.  

That’s why we want to share this healthy protein shake recipe inspired by Livestrong. Rich in protein, fiber, and good fats, it nourishes your body and promotes satiety.  

Yields: 1-2 servings  

Ingredients: 

• 1 cup Greek yogurt
• 1 scoop Vintage Brawn™ Vanilla Milkshake 
• 3 tablespoons unsweetened almond milk 
• 1/2 teaspoons orange zest 
• 1 oz chia seeds 
• 3 tablespoons heavy whipping cream 
• Ice cubes  

Directions: 

1. Combine all ingredients in a high-speed blender until creamy.  
2. Pour the mixture into a chilled glass.  
3. Enjoy it cold. 

8. Piña Colada High-Protein Smoothie 

With its tropical flavor, the piña colada is one of the most popular beverages worldwide. The only drawback is its high-sugar, low-protein content. Just one serving has around 245 calories, less than 1 gram of protein, and a whopping 31 grams of sugars, depending on the ingredients used.  

Our team tried this high-protein piña colada recipe from Born Fitness. It’s low in sugar and tastes like heaven in your mouth! You’ll feel like you’re in a tropical paradise from the first sip.  

Yields: 1 serving 

Ingredients: 

• 1/2 cup unsweetened coconut milk 
• 1 1/2 scoop Vintage Brawn™ Vanilla Milkshake 
• 1 banana, frozen 
• 1/2 cup pineapple, frozen and cut into chunks 
• 1.5 tablespoons raw coconut meat, shredded 
• 2 cups of ice cubes 

Directions: 

1. Blend all ingredients until thick and smooth.  
2. Serve cold. Enjoy!  

Add another half cup of coconut milk or unsweetened vanilla almond milk for a lighter consistency. If you add 3 teaspoons of chia seeds, the texture will be thicker and more filling. 

Use the leftovers (if any) for homemade piña colada popsicles.  

The Protein Powder Makes a Difference

If you’re reading this, you are probably already an Old School Labs customer and have tried or been intrigued by Vintage Brawn™. Sure, you may use a different product for the recipes above, but you probably will not get the same nutritional benefits.  

Many protein powders on the market contain hidden sugars, preservatives, and artificial flavors. Some boast over 20 grams of carbs per serving! Protein quality is questionable too. 

Here’s what sets Vintage Brawn apart: 

• 100% Natural — our formula contains no GMOs or synthetic flavors
• No added sugars — we use natural sweeteners like organic stevia leaf extract, monk fruit extract, and xylitol
• Manufactured in an FDA-approved facility
• Multiple sources of protein with slow, medium, and fast release
• A unique mix of egg white protein, milk protein isolate, and beef protein isolate
• Vegetable-based antifoam for a perfect texture (Chocolate Coconut and Vanilla Milkshake flavors)
• Enjoy it anytime throughout the day, whether it’s in the morning, post-workout, or before bedtime

As far as the flavor goes, you can choose from three delicious options: There’s a vanilla milkshake, chocolate coconut, and wicked chocolate. This makes Vintage Brawn™ ideal for dozens of protein shakes recipes with classic, tropical, or fruity flavors.  

Each serving delivers 24 grams of lean protein, 2 grams of carbs, and less than 1 gram of fat.  

On top of that, you’ll get hefty doses of calcium, potassium, phosphorus, and other essential minerals. Most of its calories come from protein and not from added sugars or trans fats.  

Upgrade Your Protein Shake to Get Fit and Trim 

These healthy protein shake recipes are packed with heart-healthy fats, lean protein, and good carbs. The flavor is out of this world!  

Enjoy them when you lack the time needed to eat breakfast or lunch, before or after training, or when you have a sweet tooth.  

What we love about these recipes is that they fit into most diets. If, say, you’re on a low-carb diet, you can try our High-Protein Chocolate Frappé, Avocado Delight, or Frappuccino Coconut Shake. Dalgona coffee is a great choice too.  

If you’re not concerned about carbs, go ahead and try a fruity protein shake, like Piña Colada. It packs a hefty nutritional punch and can replace a meal or snack.  

Speaking of healthy eating, remember to follow these five rules of workout nutrition. We’ll show you how to plan your meals and snacks for peak performance.  

Try these delicious, healthy protein shake recipes and let us know what you think. Feel free to share your favorite high-protein recipes below!