Looking for delicious ways to stay energized, build muscle, or simply enjoy a nutritious snack without piling on calories? Low calorie protein shakes are the perfect solution.
Packed with essential protein, vitamins, and minerals, these shakes offer a convenient and tasty way to fuel your body while supporting weight management and overall health.
Whether you prefer fruity blends, creamy indulgences, or refreshing green shakes, there’s a recipe to suit every taste and lifestyle.
In this article, we’ve gathered over 26 low calorie protein shake recipes that are easy to prepare and packed with flavor — helping you stay on track with your fitness and nutrition goals without sacrificing taste.
26+ Delicious Low Calorie Protein Shake Recipes to Fuel Your Day
Incorporating low calorie protein shakes into your daily routine can be a game-changer for maintaining energy, managing hunger, and supporting muscle recovery.
With so many versatile recipes available, you can easily mix and match flavors and ingredients to keep things exciting and satisfying.
From antioxidant-rich berry blends to creamy nut butter shakes, these recipes prove that healthy eating doesn’t have to be boring or bland.
Try a few today and discover your favorites—your body and taste buds will thank you!
Berry Spinach Protein Shake
This shake combines antioxidant-rich berries and nutrient-packed spinach with a scoop of protein powder for a low-calorie, energizing boost.
It’s perfect for those seeking a healthy, flavorful way to stay full and support muscle recovery without extra calories.
- 1 cup unsweetened almond milk
- 1/2 cup frozen mixed berries (strawberries, blueberries, raspberries)
- 1 handful fresh spinach leaves
- 1 scoop vanilla whey or plant-based protein powder
- 1 tablespoon chia seeds
- Ice cubes (optional)
Blend all ingredients until smooth. Add ice for a thicker texture if preferred.
This shake delivers vitamins and antioxidants from natural sources, keeping sweetness without added sugar.
It supports weight management and muscle repair while providing a satisfying, nutritious option any time of day.
Tropical Mango Protein Shake
A refreshing blend featuring tropical mango and hydrating coconut water, this shake offers natural sweetness and vitamin C alongside protein for muscle support.
It’s a perfect low-calorie choice for a light breakfast or post-workout refuel.
- 1 cup coconut water
- 1/2 cup frozen mango chunks
- 1 scoop unflavored or vanilla protein powder
- 1/4 cup low-fat plain Greek yogurt
- 1 teaspoon flaxseed meal
- Juice of half a lime
Blend all ingredients until creamy. Adjust thickness by adding more coconut water if needed.
This shake balances hydration, protein, and healthy fats, making it delicious and filling while keeping calorie intake in check.
The probiotics in yogurt support digestion, making it a well-rounded option for overall wellness.
Chocolate Peanut Butter Protein Shake
A rich yet low-calorie shake combining cocoa powder and peanut butter flavor with lean protein, designed to satisfy sweet cravings while fueling your body.
It’s ideal for a guilt-free treat that supports muscle recovery.
- 1 cup unsweetened almond milk
- 1 scoop chocolate protein powder
- 1 tablespoon natural peanut butter (no sugar added)
- 1/2 frozen banana
- 1 teaspoon cocoa powder
- Ice cubes as needed
Blend all ingredients until smooth and creamy.
This shake delivers the indulgent taste of chocolate and peanut butter without excess calories or sugar.
It’s a perfect way to enjoy a dessert-like protein boost that helps with muscle repair and keeps you feeling full longer.
Green Tea Protein Shake
This shake combines the antioxidant power of green tea with a creamy protein base, offering a low-calorie option that boosts metabolism and energy.
It’s light, refreshing, and perfect for those looking to stay alert while fueling their body.
- 1 cup brewed and cooled green tea
- 1 scoop vanilla or unflavored protein powder
- 1/2 frozen banana
- 1/2 cup unsweetened almond milk
- 1 teaspoon honey or a few drops of stevia (optional)
- Ice cubes
Blend all ingredients until smooth.
Rich in antioxidants from green tea and packed with protein, this shake supports fat burning and muscle maintenance.
It’s a revitalizing, low-calorie drink that’s great for a morning kickstart or an afternoon pick-me-up.
Vanilla Oat Protein Shake
A creamy and satisfying shake that combines the heartiness of oats with smooth vanilla protein, delivering sustained energy with minimal calories.
This shake is perfect for those needing a filling yet light meal replacement.
- 1 cup unsweetened almond milk
- 1/4 cup rolled oats
- 1 scoop vanilla protein powder
- 1/2 teaspoon cinnamon
- 1/2 frozen banana
- Ice cubes
Blend all ingredients until smooth and creamy.
With the slow-digesting carbs from oats and the muscle-repairing protein, this shake keeps hunger at bay while supporting energy levels.
The cinnamon adds a comforting flavor and helps regulate blood sugar, making it a balanced, low-calorie option.
Citrus Ginger Protein Shake
A zesty and invigorating shake featuring fresh citrus and a hint of ginger, combined with protein to keep calories low and metabolism high.
It’s refreshing and great for digestion and immune support.
- 1 cup water or coconut water
- 1 scoop unflavored or vanilla protein powder
- Juice of one orange
- 1/2 inch fresh ginger root, peeled
- 1 teaspoon honey or stevia (optional)
- Ice cubes
Blend all ingredients until well combined.
This shake’s bright flavors and anti-inflammatory properties make it perfect for cleansing and rejuvenation.
The protein content helps with muscle recovery, while ginger supports digestion and circulation, making it a wholesome, low-calorie choice.
Cinnamon Apple Protein Shake
This shake combines the warm flavors of cinnamon and fresh apple with protein for a low-calorie, comforting drink.
It’s ideal for those looking for a cozy yet healthy option that supports muscle repair and keeps hunger away.
- 1 cup unsweetened almond milk
- 1 small apple, chopped (peeled or unpeeled)
- 1 scoop vanilla protein powder
- 1/2 teaspoon ground cinnamon
- 1 tablespoon ground flaxseed
- Ice cubes
Blend all ingredients until smooth.
With fiber from the apple and flaxseed, plus protein to sustain fullness, this shake balances taste and nutrition perfectly.
The cinnamon adds a subtle sweetness and helps regulate blood sugar, making it a delicious and smart low-calorie choice.
Coffee Protein Shake
A smooth, energizing shake that combines the rich flavor of coffee with protein, designed for a low-calorie boost that wakes you up and supports muscle maintenance.
Perfect for coffee lovers who want a nutritious start or midday recharge.
- 1 cup brewed cold coffee
- 1/2 cup unsweetened almond milk
- 1 scoop chocolate or vanilla protein powder
- 1 teaspoon cocoa powder (optional)
- Ice cubes
Blend all ingredients until creamy.
This shake provides caffeine and protein without extra calories, helping increase alertness while supporting fitness goals.
Its creamy texture and bold flavor make it a satisfying alternative to sugary coffee drinks.
Cucumber Mint Protein Shake
A refreshing, light shake combining hydrating cucumber and cooling mint with protein for a low-calorie beverage that revitalizes and supports muscle recovery.
Ideal for hot days or after workouts.
- 1 cup water or coconut water
- 1/2 cucumber, peeled and chopped
- A handful of fresh mint leaves
- 1 scoop unflavored or vanilla protein powder
- Juice of half a lemon
- Ice cubes
Blend all ingredients until smooth.
This shake hydrates and refreshes while providing essential protein for recovery.
The cucumber and mint offer a crisp, clean taste and natural detox benefits, making it a perfect low-calorie choice to keep you energized and refreshed.
Pumpkin Spice Protein Shake
This shake captures the cozy flavors of pumpkin and warm spices while staying low in calories.
It’s perfect for a nutrient-rich treat that supports muscle repair and adds seasonal comfort without excess sugar.
- 1 cup unsweetened almond milk
- 1/4 cup pumpkin puree
- 1 scoop vanilla protein powder
- 1/2 teaspoon pumpkin pie spice
- 1/2 frozen banana
- Ice cubes
Blend all ingredients until creamy.
Rich in fiber and antioxidants from pumpkin, this shake helps keep you full and supports immune health.
The blend of spices adds flavor depth without calories, making it an indulgent yet healthy option for any time of the day.
Blueberry Almond Protein Shake
A deliciously fruity and nutty shake that combines antioxidant-rich blueberries with almond flavor and protein for a low-calorie, energizing drink.
Great for supporting muscle recovery and overall health.
- 1 cup unsweetened almond milk
- 1/2 cup frozen blueberries
- 1 scoop vanilla protein powder
- 1 tablespoon almond butter (natural, no sugar)
- 1 teaspoon chia seeds
- Ice cubes
Blend all ingredients until smooth.
This shake is packed with vitamins, healthy fats, and protein, offering sustained energy and fullness.
The natural sweetness from blueberries and the creamy almond butter make it a satisfying, wholesome low-calorie choice.
Peach Ginger Protein Shake
A refreshing shake blending sweet peaches with a hint of ginger for digestive support and protein for muscle nourishment.
It’s a light, low-calorie option that’s both flavorful and revitalizing.
- 1 cup water or coconut water
- 1/2 cup frozen peach slices
- 1 scoop unflavored or vanilla protein powder
- 1/2 inch fresh ginger root, peeled
- Juice of half a lemon
- Ice cubes
Blend all ingredients until smooth.
This shake combines natural sweetness with a zingy kick from ginger, promoting digestion and inflammation reduction.
With protein included, it makes an excellent light meal or post-workout recovery drink that won’t weigh you down.
Avocado Lime Protein Shake
A creamy, tangy shake combining healthy fats from avocado with zesty lime and protein for a nourishing, low-calorie option.
It’s perfect for those wanting a rich texture without added sugars.
- 1/2 ripe avocado
- 1 cup unsweetened almond milk
- 1 scoop vanilla or unflavored protein powder
- Juice of one lime
- 1 teaspoon honey or stevia (optional)
- Ice cubes
Blend until smooth and creamy.
This shake provides heart-healthy fats and protein, helping you feel full and satisfied longer.
The lime adds a refreshing citrus note that balances the richness, making it a delicious and nutritious low-calorie choice.
Raspberry Coconut Protein Shake
A tropical-inspired shake that blends tart raspberries with creamy coconut milk and protein for a low-calorie, flavorful treat.
It hydrates and energizes while supporting muscle repair.
- 1 cup light coconut milk (canned or carton)
- 1/2 cup frozen raspberries
- 1 scoop vanilla protein powder
- 1 tablespoon shredded unsweetened coconut
- Ice cubes
Blend all ingredients until smooth.
This shake combines antioxidants from raspberries and healthy fats from coconut, giving it a satisfying texture and taste.
It’s a great choice for a nutrient-dense, low-calorie shake that keeps you feeling refreshed and nourished.
Matcha Banana Protein Shake
A vibrant shake featuring antioxidant-rich matcha green tea powder paired with banana and protein for a balanced, low-calorie energy boost.
It’s ideal for mental clarity and sustained energy.
- 1 cup unsweetened almond milk
- 1 scoop vanilla protein powder
- 1/2 frozen banana
- 1 teaspoon matcha powder
- 1 teaspoon honey or stevia (optional)
- Ice cubes
Blend until smooth.
Matcha offers natural caffeine and antioxidants, helping improve focus and metabolism.
Combined with banana and protein, this shake provides steady energy and muscle support without excess calories.
Chai Spice Protein Shake
A warm, comforting shake that blends the aromatic flavors of chai spices with protein for a low-calorie, satisfying drink.
Perfect for cozy mornings or an afternoon pick-me-up.
- 1 cup unsweetened almond milk
- 1 scoop vanilla protein powder
- 1/2 frozen banana
- 1/2 teaspoon chai spice mix (cinnamon, cardamom, ginger, cloves)
- 1 teaspoon honey or stevia (optional)
- Ice cubes
Blend all ingredients until creamy and smooth.
This shake delivers the rich, spicy flavors of chai combined with protein to keep you full and energized.
The warming spices support digestion and add depth without extra calories, making it a delicious and nutritious choice.
Strawberry Basil Protein Shake
A fresh and flavorful shake that pairs sweet strawberries with aromatic basil and protein for a refreshing, low-calorie boost.
Great for warm days or after workouts.
- 1 cup unsweetened almond milk
- 1/2 cup frozen strawberries
- A few fresh basil leaves
- 1 scoop vanilla protein powder
- 1 teaspoon honey or stevia (optional)
- Ice cubes
Blend all ingredients until smooth.
This shake offers a unique herbal twist to the classic strawberry flavor, while providing antioxidants and muscle-repairing protein.
It’s light, refreshing, and perfect for staying nourished without extra calories.
Mocha Protein Shake
A delicious, energizing shake combining coffee and chocolate flavors with protein for a low-calorie, satisfying treat.
Ideal for those who want a tasty pick-me-up that supports fitness goals.
- 1 cup brewed cold coffee
- 1 scoop chocolate protein powder
- 1/2 cup unsweetened almond milk
- 1 teaspoon cocoa powder
- Ice cubes
Blend until creamy and well mixed.
This shake offers caffeine and antioxidants from coffee and cocoa alongside protein to help muscle recovery.
It’s a flavorful, low-calorie alternative to sugary coffee drinks that keeps you energized and satiated.
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Peanut Butter Banana Protein Shake
A creamy and satisfying shake combining natural peanut butter and banana with protein for a low-calorie, delicious energy boost.
Perfect for breakfast or post-workout recovery.
- 1 cup unsweetened almond milk
- 1 scoop vanilla protein powder
- 1 tablespoon natural peanut butter (no sugar added)
- 1/2 frozen banana
- Ice cubes
Blend all ingredients until smooth.
This shake offers a rich flavor while providing protein and healthy fats to keep you full longer.
It’s a tasty way to satisfy cravings without overloading on calories.
Pear Ginger Protein Shake
A refreshing shake featuring juicy pear and a hint of ginger for digestive support, combined with protein to keep calories low and energy high.
- 1 cup water or coconut water
- 1 ripe pear, chopped
- 1 scoop vanilla or unflavored protein powder
- 1/2 inch fresh ginger root, peeled
- Ice cubes
Blend until smooth.
This shake hydrates and supports digestion while delivering muscle-repairing protein.
The natural sweetness of pear and zing of ginger make it a light, tasty option.
Black Cherry Protein Shake
A rich and antioxidant-packed shake using tart black cherries paired with protein for a flavorful, low-calorie recovery drink.
- 1 cup unsweetened almond milk
- 1/2 cup frozen black cherries
- 1 scoop vanilla or chocolate protein powder
- 1 teaspoon chia seeds
- Ice cubes
Blend all ingredients until creamy.
This shake provides antioxidants and anti-inflammatory benefits from cherries while supporting muscle repair with protein.
It’s a delicious, refreshing way to stay nourished without excess calories.
Orange Creamsicle Protein Shake
A bright and creamy shake inspired by the classic creamsicle flavor, combining fresh orange juice with vanilla protein for a refreshing, low-calorie treat.
- 1 cup unsweetened almond milk
- 1/2 cup fresh orange juice
- 1 scoop vanilla protein powder
- 1/2 frozen banana
- Ice cubes
Blend all ingredients until smooth.
This shake offers a perfect balance of citrus tang and creamy sweetness while providing protein to support muscle recovery.
It’s an energizing, low-calorie option that feels like a dessert without the guilt.
Watermelon Mint Protein Shake
A hydrating and refreshing shake featuring juicy watermelon and fresh mint leaves, combined with protein to keep calories low and energy up.
- 1 cup chopped watermelon (seedless)
- A handful of fresh mint leaves
- 1 scoop unflavored protein powder
- 1/2 cup water or coconut water
- Ice cubes
Blend until smooth.
This shake is light and thirst-quenching, packed with antioxidants and hydration.
The protein helps with muscle repair, making it ideal for a post-workout refreshment or a summer snack.
Maple Pecan Protein Shake
A cozy, nutty shake that blends natural maple flavor with pecans and protein for a delicious low-calorie option that satisfies comfort food cravings.
- 1 cup unsweetened almond milk
- 1 scoop vanilla protein powder
- 1 tablespoon pecan butter or finely chopped pecans
- 1 teaspoon pure maple syrup (optional)
- 1/2 frozen banana
- Ice cubes
Blend all ingredients until creamy.
This shake combines healthy fats and protein to keep you feeling full and energized.
The maple and pecan flavors add warmth and depth, making it a perfect low-calorie treat any time of day.
Kiwi Spinach Protein Shake
A vibrant and refreshing shake combining the tangy sweetness of kiwi with nutrient-rich spinach and protein for a low-calorie, energizing drink.
Perfect for a quick nutrient boost.
- 1 cup unsweetened almond milk
- 1 ripe kiwi, peeled and chopped
- A handful of fresh spinach leaves
- 1 scoop vanilla or unflavored protein powder
- 1 teaspoon honey or stevia (optional)
- Ice cubes
Blend all ingredients until smooth.
This shake delivers a powerful dose of vitamin C and antioxidants from kiwi, balanced with the greens and protein to support muscle repair.
It’s a light and refreshing way to stay nourished and energized.
Sweet Potato Protein Shake
A creamy and satisfying shake featuring cooked sweet potato for natural sweetness and fiber, combined with protein for a filling, low-calorie option.
- 1/2 cup cooked and cooled sweet potato
- 1 cup unsweetened almond milk
- 1 scoop vanilla protein powder
- 1/2 teaspoon cinnamon
- 1/2 frozen banana
- Ice cubes
Blend all ingredients until smooth.
This shake provides complex carbs, vitamins, and protein to keep you full and energized.
The natural sweetness of sweet potato pairs well with cinnamon, making it a comforting yet healthy low-calorie treat.
Conclusion
Whether you’re aiming to lose weight, build lean muscle, or simply eat healthier, these low calorie protein shake recipes offer a convenient and delicious way to meet your nutritional needs. They’re quick to prepare, require minimal ingredients, and can be customized to fit your personal preferences. By choosing nutrient-dense, low-calorie options, you can enjoy flavorful shakes that support your goals without excess calories or added sugars. Start blending your way to better health and enjoy every sip of these refreshing and satisfying recipes.
