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This Protein Milk recipe is quick, easy and cheap to make with just 2 ingredients. Boasting 34 grams of protein, this macro-friendly drink is perfect for post-workouts, breakfasts and snacks.
Working out? You probably already know how important protein is for building muscle, aiding recovery, and maintaining good health. From shakes to protein bars, there are so many ways to add more protein to your diet. And one of those is definitely High Protein Milk. Made with just milk and protein powder, this easy drink comes in very handy for post-workout snacks and breakfasts.
What is protein milk?
Protein milk is a simple blend of milk and protein powder. When combined, these ingredients create a simple yet delicious drink for anyone who exercise regularly – especially gym goers. Over recent years, these muscle beverages have taken oven the shelves of grocery stores all around the world. Brands like Fairlife or Barebells are amongst the most popular. People love them because they’re sweet, delicious and so convenient. But sadly they’re often overpriced, full of sugars and packed with artificial ingredients.
So, why not making protein milk at home? It’s quick, easy and so cheap with just a cup of milk and a scoop of your favorite protein powder. You can whip it up in a blender or directly in a blender, and you’ll have full control of what goes inside. Whether plain, chocolate or vanilla, feel free to experiment with the flavors you like the most.
Why you will love this recipe
- Quick and easy. This recipe requires just 2 simple ingredients and a couple of minutes. You can mix it in a blender or directly in the gym shaker for a post workout refuel or a protein-packed breakfast on the go.
- Healthy and macro-friendly. Boosting over 34 g of protein per serving, this drink is perfect to load up on high quality protein after the gym, especially if you’re trying to build muscle. Additionally, it has no sugar, no artificial ingredient and no nasties.
- Budget-friendly. Homemade protein milk is a much cheaper option compared to the ones from the store. When you make it yourself, you’re paying only for the milk and protein powder.
- Creamy and delicious. Use your favorite protein powder and you’ll get a rich drink packed with protein and flavors. I promise, it will taste better than store-bought.
- Customizable and versatile. Whether you’re vegan, low carb, or just want a low calorie option, you can adapt this recipe to suit your needs. Similarly, it can also be prepared in different flavors such as vanilla, chocolate or strawberry.
Ingredients in protein milk
- Milk of choice. The milk you choose affects both texture and nutrition. Dairy milk is creamy and high in protein, almond milk is a low-calorie, dairy-free option, oat milk adds creaminess and natural sweetness. Pea milk and soy milk offer extra plant-based protein.
- Protein powder. You can use any type of protein powder, depending on your diet and taste preferences. I recommend whey protein concentrate and whey isolate, they blend easily without lumps and have a high protein content. Casein is also great, especially if you want a thicker protein milk to drink before bed. Plant protein such as pea, soy, or rice protein are ideal for vegans, though they may slightly alter the texture.
How to make protein milk
Step 1 – Combine ingredients. Pour the milk into a blender or shaker bottle, then add the protein powder. If you are using unflavored protein powder or want a sweeter drink, add one to two teaspoons of your favorite sweetener such as maple syrup, honey or monk fruit.
Step 2 – Blend or shake. Blend for 20-30 seconds or shake until smooth and clump-free. Avoid overmixing, as the milk may start foaming. Pour into a glass and enjoy immediately.
Dietary adaptations
- Vegan and dairy-free. Make vegan protein milk with almond, oat, or soy milk and plant-based protein powder.
- Low carb and keto. Use unsweetened almond milk, soy milk or coconut milk paired with a low carb protein powder such as whey isolate or casein.
- Low calorie. For the lowest calorie drink, choose low fat milk options such as skimmed or semi-skimmed milk, unsweetened almond milk or zero sugar soy milk.
- Higher in protein. To make the highest protein drink at home, use dairy milk, soy milk or pea milk in combination with isolate whey protein powder. Furthermore, you may consider adding an extra scoop of protein powder.
Flavor variations
Customizing this protein milk recipe is as simple as choosing the protein powder flavor you like the most. Additionally, you can blend with other ingredients such as strawberries, cinnamon or a shot of coffee. Here are some ideas.
- Chocolate protein milk. Use chocolate protein powder and add an extra tablespoon of cocoa powder for a richer taste. You can also buy chocolate flavored milk, but beware of hidden sugars and calories.
- Vanilla protein milk. Choose vanilla protein powder, or add a dash of vanilla extract if your protein is unflavored.
- Berry protein drink. Combine all ingredients in a blender or food processor along with a handful of strawberries or berries and pulse until smooth.
- Mocha muscle milk. Add a shot of espresso or half a teaspoon of instant coffee for a delicious protein coffee.
- Cinnamon protein drink. Blend milk and protein along with a sprinkle of ground cinnamon. For the best experience, I suggest vanilla protein powder.
Storage directions
This high protein milk recipe has the best taste and texture if made and served immediately, straight from the blender or shaker. But you can also prep it ahead of time, especially if you plan to take it to the gym. Here’s how to best store it.
- Refrigerate – After mixing, store the drink in an airtight container or in a shaker bottle in the fridge for up to 24 hours. Unfortunately it cannot be frozen.
- Shake before drinking – Protein powder can settle and form lumps, so give it a vigorous shake immediately before drinking. Keep in mind that the beverage may thicken slightly as it sits, especially if made with casein or plant protein. Shaking it well will restore the original texture.
Recipe tips
- Choose a good protein powder. Not all protein powders blend the same. If you find clumps, try a finer protein powder or blend longer. For this recipe I prefer whey, it mixes very well.
- Use cold milk. Cold milk creates a smoother, more refreshing drink. Be sure to add ice for an even colder drink.
- Add sweetness if needed. Some protein powders come sweetened, especially if flavored like chocolate or vanilla. But if yours doesn’t, add a touch of natural sweetness with maple syrup, honey, stevia or monk fruit.
- Avoid over-blending. If you’re using a blender, avoid blending for too long to prevent foaming. 20–30 seconds should be enough for a smooth texture.
- Test the protein ratio. Feel free to adjust the amount of protein powder to your taste. Start with one scoop and add more if you want an even higher protein content.
Serving ideas
- Smoothies. Use as a base for your protein smoothies to add more protein and flavor. Just blend it with extra fruit such as banana and fresh berries or cocoa for a thick chocolate protein smoothie bowl.
- Overnight oats. Soak oats in homemade protein milk and you’ll get the perfect macro-friendly breakfast. Try it with my chocolate overnight oats!
- Cereal. Pour over a bowl of crunchy protein cereal or protein granola, along with Greek yogurt or whipped cottage cheese and fruit for a more satisfying meal.
- Coffee or tea. Use as a replacement for regular milk in your favorite beverages. I like serving it with ice cubes for a delicious iced protein coffee or iced matcha latte.
Frequently asked questions
The protein content in your drink depends on the milk you choose. Dairy milk has around 8 grams per cup, while plant-based milks like soy provide 7 grams, and almond milk only 1 gram. For this protein milk recipe, combining 1 cup of cow’s milk and one scoop of protein powder can yield more than 30 grams of protein per serving, depending on protein powder used.
For a smooth, versatile flavor, I recommend a good whey protein – either unflavored or vanilla. It blends well and complements the milk’s natural taste. In this recipe, I used grass-fed whey concentrate for its quality and mild taste. My go-to protein powder is Legion whey, it has premium quality and does not contain any artificial sweetener (for a discount, make sure to use my code MATTSFIT on Legion).
More protein snacks
- Protein balls
- Protein muffins
- Protein bars
- Greek yogurt protein cookies
- Cottage cheese brownies
- Protein brownies
- Frozen yogurt
Protein Milk
Equipment
- blender or shaker
Ingredients
- 1 cup (240 ml) milk of choice, dairy-free if necessary
- 1 scoop (30 g) protein powder, I used Legion vanilla whey protein (discount code MATTSFIT)
- preferred sweetener, optional for sweeter milk
Instructions
- Pour the milk into a blender or shaker bottle. Add the protein powder and optionally 1-2 teaspoons of sweetener if desired.
- Blend for 20-30 seconds or shake until smooth and clump-free. Avoid overmixing.
- Pour into a glass and enjoy immediately.
Notes
Nutritional values
- Nutritional values are approximations; the precise macronutrient composition may vary based on milk and protein powder used.
- Nutritional values are calculated based on using semi-skimmed milk and whey protein powder.
Flavor variations
- Chocolate: Use chocolate protein powder and add a tablespoon of cocoa powder.
- Vanilla: Use vanilla protein powder or add a dash of vanilla extract.
- Cinnamon: Add half a teaspoon of ground cinnamon or choose cinnamon protein powder.
- Coffee: Add a shot of espresso coffee or half a teaspoon of instant coffee powder.
Dietary adaptions
- Vegan and dairy-free. Choose dairy-free milk and plant based protein powder.
- Low carb. Use unsweetened soy milk or almond milk in combination with keto protein powder such as whey isolate.
- Low calorie. Prefer skimmed milk or unsweetened almond milk.
- Higher protein. Blend with an extra scoop of protein powder and use dairy milk, soy milk or pea milk.
