This protein shake recipe needs no powder from a tub: toned milk, sattu (roasted chana flour), peanut butter, a spoon of oats and a banana blended into one thick glass with about 20 g protein. It tastes like a nutty banana milkshake, and everything in it is probably already in your kitchen.
If you do use whey protein powder, there are six more shakes below, each with quantities and protein per glass, from a plain whey water to a chocolate peanut butter shake and a mango Greek yogurt glass. You will also find a short, plain answer on who actually needs protein powder.
5 minServes 1Vegetarian478 kcal
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Recipe card
Homemade Sattu Peanut Butter Banana Protein Shake
Milk, sattu, peanut butter, oats and banana blended into a thick shake with about 20 g protein and no powder from a tub.
- Prep
- 5 min
- Cook
- 0 min
- Total
- 5 min
- Serves
- 1
Ingredients
Makes 1 large glass (about 400 ml)
- 1¼ cups toned milk, chilled
- 3 tbsp sattu (roasted chana flour)or powdered roasted chana
- 1 tbsp peanut butter, unsweetened
- 2 tbsp rolled oats
- 1 small ripe bananasliced, frozen if possible
- elaichi (cardamom) powder or cinnamon
- 3 ice cubesoptional
You will need
- Mixer grinder or blender
- Measuring spoons
Method
Check your sattu
Smell the sattu. It should smell toasty and nutty, not musty or bitter. If you only have whole roasted chana, grind 3 tbsp of it to a fine powder in the small mixer jar first.
Soak the dry things
Put the oats and sattu in the large mixer jar with about half the milk and leave for 5 minutes. Both drink up liquid, and this soak gives a smooth shake instead of a sandy one.
Add the rest
Add the banana, peanut butter, elaichi and the remaining milk.
Blend until smooth
Pulse twice, then blend for about 45 seconds until no flecks of oats remain and the shake looks creamy and pale beige. Rub a drop between your fingers; it should feel smooth, not gritty.
Adjust thickness
Too thick to pour? Add 2 to 4 tbsp cold water or milk and pulse. Too thin? Add a few more frozen banana slices or 1 tbsp sattu.
Taste and serve
If your banana was not ripe, blend in 1 or 2 soft dates rather than sugar. Pour over ice and drink right away, since sattu settles at the bottom as it stands.
Tips that make the difference
- Sattu varies in fineness. Coarser sattu needs the full 5 minute soak; fine sattu blends in at once.
- Freeze peeled banana slices in a box so a shake is always one minute away.
- If the mixer heats up, stop and let it rest; warm milk with peanut butter tastes heavy.
- Cutting calories? Use half the peanut butter and water for a third of the milk.
- For a dairy-free shake, use water and add 2 tbsp roasted peanuts and 1 more tbsp sattu.
Storing: Drink within 30 minutes. If you must carry it, pour into a cold insulated bottle and drink within 2 hours; shake hard before opening, as the sattu settles.
Homemade protein shake recipe ingredients and how much protein each gives
Here is where the protein in a homemade shake comes from, so you can mix and match. These are rounded figures from the nutrition data behind our recipe cards.
| Ingredient | Amount | Protein |
|---|---|---|
| Toned milk | 1 cup (240 ml) | about 7 g |
| Thick curd (dahi) | 1 cup (240 g) | about 8 g |
| Greek yogurt | 0.5 cup (120 g) | about 11 g |
| Paneer | 50 g | about 9 g |
| Sattu or roasted chana | 3 tbsp (25 g) | about 5 g |
| Peanut butter | 1 tbsp (16 g) | about 3.5 g |
| Rolled oats | 2 tbsp (11 g) | about 1.5 g |
| Whey protein powder | 1 scoop (30 g) | about 23 g |
The recipe card glass gives you 480 kcal, 20 g protein plus 7 g fibre, by our estimate, which makes it a meal in a glass rather than a light drink. Among high protein drink recipes, it is one of the easiest, with no supplement at all.
High protein shake recipes with whey
Whey is simply the protein from milk, dried into a powder. These whey protein drink recipes work best with unflavoured or vanilla whey; flavoured powders are already sweet, so skip the dates or honey.
1. Whey water recipe (the simplest)
1 scoop (30 g) whey in 250 ml cold water, shaken in a bottle for 20 seconds. About 105 kcal and 23 g protein. Quick after exercise, but it does not fill you up like a shake.
2. Banana protein shake recipe with whey
1 scoop whey, 1 cup toned milk and 1 ripe banana, blended with ice. About 360 kcal and 32 g protein. A whey protein milkshake recipe that suits a post-workout meal.
3. Vanilla whey protein shake
1 scoop vanilla whey, 0.8 cup cold milk, a few drops of vanilla essence and 3 ice cubes. Blend 20 seconds only so it stays light. About 220 kcal and 29 g protein.
4. Mango Greek yogurt shake
0.6 cup Greek yogurt, 0.75 cup mango pieces and 0.4 cup milk. No powder at all, about 260 kcal and 16 g protein, with half a scoop of whey adding about 12 g more.
Always add whey last and blend briefly. Long blending makes whey foam up and taste thin.
Protein shake recipes without whey
Sattu namkeen shake (chaas style)
Whisk 30 g sattu (about 3.5 tbsp) into 0.8 cup curd and 0.6 cup water with roasted jeera powder, black salt and a squeeze of lemon. A savoury, cooling sattu protein shake recipe for summer afternoons: about 220 kcal and 13 g protein.
Chocolate peanut butter shake
1.25 cups toned milk, 1 tbsp peanut butter, 1 tsp unsweetened cocoa, 2 dates and 1 tbsp oats. Tastes like a dessert; expect about 350 kcal and 14 g protein per glass.
Paneer banana shake
60 g fresh paneer, 0.8 cup milk, 1 small banana and a pinch of cinnamon. Blend well until no grains of paneer remain. About 355 kcal and 18 g protein.
Dairy-free chana peanut shake
30 g roasted chana, 20 g roasted peanuts, 1 banana and 2 dates blended with 1 cup water. About 370 kcal and 13 g protein, all from plants.
For protein smoothie recipes, add Greek yogurt or a scoop of whey to any fruit blend. For lighter fruit drinks with less protein, our healthy smoothie recipes page has eight formulas.
Protein shake recipes for weight loss and for muscle gain
The same shake can help with either goal depending on what goes in and what it replaces.
For weight loss: let the shake stand in for one meal, never sit on top of it. Keep it under 300 kcal: water or toned milk as the base, one fruit, no peanut butter or dates, and a protein source such as whey, Greek yogurt or sattu. Protein helps you feel full, but total calories still decide the result.
For muscle gain: what matters most is enough total protein spread across the day and regular strength training. A shake after training is a convenient way to add 20 to 30 g, but dal, curd, paneer, eggs and soya at meals count just as much.
For weight gain: blend 1.25 cups full cream milk with 2 tbsp peanut butter, 3 tbsp oats, 1 large banana and 4 dates. That glass is about 830 kcal and 23 g protein. Have it between meals so it does not replace food.
Who needs protein powder, and who should ask a doctor
Most people can meet their protein needs from food: dal, chana, rajma, curd, milk, paneer, eggs, soya and nuts. A home-made shake like the one in this recipe adds a good amount without any powder. Whey can be convenient for people who train hard, older adults who struggle to eat enough, vegetarians who find it hard to reach their target, or anyone who simply wants a quick option.
If you have kidney disease, ask your doctor before adding protein powder or large shakes to your diet. For everyone else, choose a plain powder without added herbs or stimulants and follow the serving on the pack. Children get their protein from regular meals, so this page is written for adults.
Tips for a smoother, better-tasting shake
- Grit: give oats, sattu and chia a 5 minute rest in the milk first.
- Lumps of whey: blend everything else first, then add whey and pulse for 10 seconds.
- Too sweet: flavoured whey plus banana plus dates is a lot. Use one sweet thing per glass.
- Bland: a pinch of salt, cinnamon or elaichi and a little cocoa make a big difference.
- Make it a breakfast: drink a smaller shake alongside moong dal chilla or a plate of besan chilla instead of drinking a huge glass.
Like your oats in a bowl rather than a glass? The overnight oats page has a jar with whey or Greek yogurt.
Questions cooks ask
Can I make a protein shake without protein powder?
Yes. Milk, curd, Greek yogurt, paneer, sattu, roasted chana, peanut butter and oats all add protein. The main recipe here reaches about 20 g per glass with no powder.
Is sattu a good protein source?
Sattu is roasted chana flour and gives roughly 5 g protein per 3 tbsp along with fibre. Paired with milk or curd it makes a filling, budget-friendly shake.
Should I mix whey with milk or water?
Water gives fewer calories and digests quickly; milk adds about 7 g protein per cup and makes the shake creamy and more filling. Choose by your goal and how much you want to eat.
When is the best time to drink a protein shake?
Whenever it fits your day, such as with breakfast or within a couple of hours after exercise. Your total daily protein matters more than the exact minute.
Can I drink a protein shake every day?
Most healthy adults can have one shake a day alongside regular meals. If you have kidney disease, check with your doctor first.
Can I heat a protein shake?
Shakes with milk, sattu and peanut butter can be warmed gently. Whey forms lumps when boiled, so stir it into warm, not hot, milk.