Low Calorie Protein Shake Recipes

Low Calorie Protein Shake Recipes

Walk into any fitness center, and you're bound to see people sipping on a protein shake before or after their workout. Protein powder has become such a popular ingredient in workout culture that nearly everyone is familiar with it. However, when it comes to protein powder, there are several different types, and knowing which to choose can be a bit confusing. While ultimately, the decision should be based on your dietary needs; calories, sugar and carbohydrates play a role in which protein powder is best for you. If you're searching for more ways to add protein into your diet without increasing your calorie intake by much, then you've landed in the right spot. In this article, our Bob's Red Mill Food Experts will discuss what protein powder is and provide easy-to-follow recipes that will help you create a low calorie protein shake.

What Is Protein Powder?

Simply put, protein powder is a condensed and powdered form of protein. Typically made from animal or plant-based sources, many people consume it daily. Though egg and milk-based protein powders are among the most popular, several plant-based protein options like Soy Protein Powder and Hemp Protein Powder provide the same benefits. Choosing a protein powder that fits your lifestyle and dietary needs is the key to adding more protein to your diet. Lemony Almond Green Smoothie

Who Should Consume Protein Powder?

Individuals most commonly consume protein powder for three main reasons:
  1. To lose weight.
  2. To build muscle.
  3. To easily consume more protein.
Though most people receive an adequate amount of protein from the foods they eat, some, especially those who live active lifestyles, may need an extra boost from time to time.

What Is a Protein Shake?

One of the most common ways to consume protein powder is by mixing it into a pre or post-workout shake. When heading to the gym, individuals often search for easy-to-digest meal options that won't sit too heavy in the stomach as they're working out. A small to medium-sized pre-workout protein shake is an excellent way to boost your energy and nutrients without overstuffing yourself. Additionally, post-workout protein shakes can help manage an after-workout appetite and assist your body in recovery. For the most effective post-workout shakes, we recommend combining a protein powder like whey protein with foods like bananas or strawberries that help with recovery. Lastly, some busy individuals choose to use protein shakes as a meal replacement when they don't have the time to cook a nutritious meal. The high amount of nutrients, protein and energy found in protein shakes make for a healthy on-the-go meal that you can make in minutes. Combing protein powder with ingredients like nut butter, kefir, yogurt, fruits and veggies is an excellent way to ensure that you continue to hit your health goals, even on days when you are short on time.

How to Make a Low Calorie Protein Shake in Two Steps

Ready to begin making a protein shake that tastes great and remains low calories? Follow the steps and recipes below to create a tasty treat that's sure to satisfy.

Step 1: Choose a Low Calorie Base

The first ingredient to consider aside from the protein itself when creating a low calorie protein shake is the based liquid. The right base liquid will determine which other ingredients and flavors you'll want to add. And, because the base is often the heftiest part of a protein shake, it's usually the ingredient that contains the most calories. So starting with a low calorie base liquid will help you stick to your health goals and may even help provide a bit of wiggle room when choosing the other ingredients in the recipe. When choosing a low calorie liquid, you'll want to stay far away from fruit juices. Though fruit juices are undeniably tasty, they're often laden with sugar and calories that can quickly turn a low calorie shake into a high-calorie one. Additionally, because you'll likely be using fruit as one of the main ingredients, combining it with fruit juice might be a bit excessive. When choosing low calorie liquid options for your next protein shake, we recommend sticking with the ones listed below. Avocado Lime Smoothie

Water

Water will certainly be the lowest calorie liquid you'll find along with tea. With zero calories, water will provide you with more options for additional ingredients as you won't have to worry about the calories you're starting with. On the other hand, if you're searching for a creamy texture, water is not the choice for you, as it will likely keep its watery consistency no matter what ingredients you choose to add.

Coconut Water

Coconut water is another low calorie option that can add nutrients like electrolytes to your shake. Though it's a bit thicker than water, you will want to be aware of its tropical taste, as it will affect the flavor of your shake.

Green Juice

Green juices are an excellent low calorie option when searching for a base for your protein shake. Loaded with nutritional value, it's hard to overdo it when it comes to green juice.

Additional low calorie base liquids include:

  • Skim Milk
  • Kombucha
  • Vegan Milk
  • Tea
  • Black Coffee

Step 2: Fill It With Whole Foods

Whole foods like fruits, vegetables and even oats can all be added to your protein shake to create a delicious, low calorie treat. Though not all fruits and vegetables are low calorie, several are. Some of the most popular low calories fruits include:
  • Apples
  • Blackberries
  • Blueberries
  • Cherries
  • Grapefruit
  • Kiwi
  • Oranges
The most popular low calorie vegetables include:
  • Celery
  • Cucumber
  • Tomato
  • Spinach
  • Green Beans

Low Calorie Protein Shake Recipes

Green Goodness Hemp Smoothie

Green Goodness Hemp Smoothie Enjoy a smoothie that's loaded with plant-based protein and make this Green Goodness Hemp Smoothie using Bob's Red Mill Hemp Protein Powder. One of the few complete plant-based protein sources, our hemp protein, is combined with spinach to ensure that your dietary needs are met. Additionally, this smoothie recipe uses water as a base, allowing for sweet fruits like mango and raspberries to be added while remaining reasonably low calories. Sweetened with just a touch of maple syrup, it's an excellent way to trick the kiddos into enjoying something nutritious.

Avocado Lime Smoothie

Now, when we talked about using coconut water as a base for your shakes, we mentioned that you'd want to take note of the other ingredients in the recipe. Though coconut water is tasty, it has a tropical flavor that doesn't always combine well with certain ingredients. This Avocado Lime Smoothie is an excellent example of using coconut water to create a low calorie and delicious shake that everyone will love. Creamy avocado and lime lift the flavors of this smoothie without creating a shake that's too heavy. Additionally, Bob's Red Mill Almond Protein Powder is used as a plant-based source of protein, making this smoothie an excellent pre or post-workout treat. Blended with a bit of spinach and topped with fresh mint, it's a great smoothie if you're searching for something low calorie.

Lemony Almond Green Smoothie

Bright, refreshing and oh-so-delicious, this Lemony Almond Green Smoothie is the ideal low calorie smoothie recipe. Like the recipe above, it uses coconut water to create a delicious low calorie base that combines perfectly with baby spinach, celery, parsley and fresh lemon juice. It's naturally sweetened with just a touch of almond butter and uses our Almond Protein Powder to boost its protein content. A favorite amongst everyone who tries it, it's sure to impress.

Omega Shake

An excellent way to add a boost of protein and healthy omega-3 fatty acids to your diet, this Omega Shake is just what the doctor ordered. Instead of using conventional milk, it uses lower-calorie hemp milk to create a creamy base. Our Hemp Protein Powder, Flaxseed Meal, Organic Chia Seed, banana and a bit of honey are combined forming a naturally sweet treat thats fantastic for you. Enjoy it as a convenient breakfast option, or sip on it as an after-lunch treat to satisfy you until dinner time.

Vanilla Kale Shake

Vanilla Kale Shake Though it may not sound as so, vanilla and kale are indeed a winning combo. A fun and flavorful way to add greens to your familys diet, this Vanilla Kale Shake is loaded with superfoods while remaining lower in calories than most shakes. To create this shake, our Almond Protein Powder and Flaxseed Meal are combined for an added boost of protein. Vanilla extract, banana and raw cashews are then used to heighten the overall flavor and texture. Incredibly sweet and healthy, its a shake that people of all ages will enjoy. Ready to head to the kitchen and make one of the recipes above? We can't wait to see which you choose. From green-packed superfood smoothies to healthy omega shakes, theres bound to be a recipe on this list that meets your dietary needs. From everyone at Bob's Red Mill, have a protein-packed day!  
Bob's Red Mill
December 22 2021

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