Protein Shake

By Ali Slagle

Updated April 28, 2026

  • Three protein shakes in clear glasses, with striped straws sticking out.
    Christopher Simpson for The New York Times. Food Stylist: Simon Andrews.
Media 1 of 1
Ready In
10 min
Rating
4(301)
Comments
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You probably already have a pantry full of protein-packed ingredients, so skip the protein powder and layer a variety of ingredients for a thick, creamy, just-sweet-enough shake. This recipe is flexible based on what you have, but the secret ingredient is a pinch of cinnamon, which marries the fruit, dairy and nuts or seeds into a combination that’s reminiscent of a fruit crisp. For a chocolatey shake, use frozen banana and 1 ½ teaspoons cocoa powder. 

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Ingredients

Yield:1 servings

  • ¼ cup dairy or nondairy milk, plus more as needed

  • 1 cup frozen fruit, such as berries, banana, mango or peach

  • 1 cup dairy or soy yogurt, skyr or cottage cheese

  • 2 tablespoons hemp seeds, chia seeds, or nut or seed butter

  • ¼ teaspoon ground cinnamon

Ingredient Substitution Guide

Preparation

  1. Step 1

    Pour milk into a blender. Add fruit, yogurt, seeds and cinnamon. Blend on high until smooth. Add ¼ cup more milk if mixture is thick and blend again.

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Ratings

4 out of 5
301 user ratings
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Comments

Purple Skies

@Meladee. Low fat versions of dairy are carb bombs and bad for diabetics and those with insulin resistance. Fat slows down the absorption of the carbs, and removing the fat leads to insulin and glucose spikes from the now “naked” carbs. Fat is also a macro nutrient our bodies need. Fat is not the enemy: sugar and ultra-processed foods are the enemy.

Shirine

@Sally Yes I wish people would stop thinking of low-fat foods as healthy…

NancySF

Never hurts to add some oatmeal; 1/8-1/4 cup to keep you satiated!

Cathy G.

I've been making this for breakfast for years... 1/2 c Greek yogurt, 1/2 banana or mango, strawberries, blueberries, soy milk, cinnamon, a pinch of tumeric, ground flax and frozen fruit blended together. Delicious and nutritious!

Natasha Smith

Very good and smooth

L.

Instead of milk, what can I use?

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