Strawberry Protein Shake

There’s something instantly uplifting about a bright, rosy strawberry shake: the sweet, slightly tangy aroma as you lift the blender lid, the lush, velvety mouthfeel as it coats your tongue, and that clean burst of summer in every sip. This Strawberry Protein Shake is simple, honest, and surprisingly luxurious — like dessert that also knows how to do breakfast.

Whether you need a fast post-workout boost, a cozy morning pick-me-up, or an easy on-the-go meal replacement, this shake fills the bill. It’s quick to make, packs a satisfying hit of protein, and sits somewhere between a smoothie and a creamy treat — perfect for busy days or lazy weekend mornings when you want something both nourishing and indulgent. For more ideas on pairing this with low-carb, high-protein dishes across the day, see these low-carb, high-protein meal ideas.

At a Glance

Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Servings: 1 (about 16–18 fl oz)
Difficulty Level: Very easy — beginner-friendly

Nutrition Highlights
Estimated nutrition per serving (one shake). These values are approximate and will vary by brands and ingredient choices; estimates derived from USDA FoodData Central entries and typical product labels. For personal dietary needs, consult your healthcare provider or resources from reputable institutions like the CDC or Mayo Clinic.

Calories: ~270 kcal
Protein: ~33 g
Carbohydrates: ~19 g
- Fiber: ~3 g
- Sugars: ~10–12 g (mostly from strawberries and dairy/almond milk)
Fat: ~6.5 g
Sodium: ~350 mg

Why You’ll Love It

Speed & simplicity: Ready in under five minutes — ideal for mornings when time is tight.
Balanced nutrition: High-protein profile (around 30+ g) helps muscle recovery and satiety — great post-workout or as a meal replacement.
Comfort and nostalgia: The creamy strawberry flavor evokes childhood milkshakes but with adult-friendly nutrition.
Versatility: Adapt it to dietary needs (dairy-free, lower-carb, or higher-calorie) with simple swaps.

Preparation Guide

Ingredients

12 oz (1.5 cups / 355 ml) unsweetened almond milk (or substitute with cow’s milk, oat milk, or other milk of choice)
8 medium strawberries, hulled (fresh or frozen)
1/4 cup (about 56–60 g) cottage cheese (low-fat or full-fat depending on preference)
1 scoop (approx. 30 g) vanilla protein powder (whey or plant-based)
Whipped cream (optional, for topping)

Optional ingredients and substitutions

Vegan: use unsweetened soy or oat milk and a plant-based protein powder; replace cottage cheese with 1/4 cup silken tofu or 1/4 cup cashew yogurt.
Extra creaminess: add 1/4 ripe banana, 1–2 tbsp Greek yogurt, or 1 tbsp nut butter.
Lower sugar: use fewer strawberries or use unsweetened protein powder.
Thicker texture: add 2 tbsp rolled oats or 1 tbsp chia seeds and let sit 5 minutes.

Method — step-by-step

Chill your ingredients if possible. Cold components produce the best, frothiest texture.
Add almond milk to the blender first — this helps blades circulate.
Add hulled strawberries and cottage cheese.
Add one scoop of vanilla protein powder on top.
Secure lid and blend on high for 30–60 seconds, or until completely smooth and velvety. If using frozen strawberries, you may need 60–90 seconds.
Taste and adjust: if it’s too thick, add 1–2 tbsp more milk; if too thin, add a few ice cubes or 1/4 banana.
Pour into a glass and, if desired, top with a dollop of whipped cream or a fresh sliced strawberry.

Practical tips

Place liquids in first and powders on top to avoid protein powder clumps.
If you’re using cottage cheese for the first time in a shake, blitz slightly longer — its curds disappear with a strong blender.
Do not overblend more than necessary; extended blending can warm the shake and slightly alter flavor.
For a colder, thicker shake, use 3–4 frozen strawberries or add 3–4 ice cubes.

Best Pairings

Quick breakfast: drink alongside a boiled egg or a slice of whole-grain toast for extra satiety.
Coffee pairing: a small Americano or cold brew complements the shake’s sweetness without overpowering it.
Snack box: pair with a handful of almonds and carrot sticks for a balanced afternoon snack.
Dessert moment: drizzle a teaspoon of honey and a few crushed graham crackers on the rim for a strawberry-cheesecake feel.

Keeping it Fresh

Room temperature: Do not leave the shake at room temperature for more than 2 hours (1 hour if ambient temperature is over 90°F / 32°C) — per standard food safety guidelines.
Refrigeration: Transfer to a sealed container or bottle and refrigerate immediately. Consume within 24–48 hours for best taste and food safety; texture may separate, so give it a quick shake before drinking.
Freezer: Pour into ice cube trays or airtight freezer-safe containers; freeze up to 1–3 months. For best flavor and texture, use within 1 month. When ready, thaw slightly and re-blend to restore creaminess.

Chef’s Advice

Best berries: Use ripe, fragrant strawberries for maximum flavor. If strawberries aren’t in season, frozen berries often provide better taste than out-of-season fresh fruit.
Protein powder choice: Whey gives a smoother, creamier texture; pea or soy protein works well for plant-based versions but might need a touch more liquid.
Cottage cheese texture: If you’re squeamish about curds, choose a small-curd cottage cheese and blend longer; or replace with Greek yogurt for a uniformly smooth result.
Chill glassware: Pop your serving glass in the freezer for 10 minutes beforehand for a frosty presentation.
Adjust sweetness naturally: If you prefer sweeter, add 1–2 tsp maple syrup or honey, or a couple of pitted Medjool dates.

Creative Twists

Strawberry-Banana Power Shake
- Add 1/2 medium banana and 1 tbsp almond butter. Use cow’s milk or oat milk for extra richness. Great for a more calorie-dense post-workout drink.
Green Strawberry Shake (added nutrients)
- Toss in a handful of baby spinach (1 cup), a few ice cubes, and a squeeze of lemon juice. The spinach blends invisibly while adding vitamins and minerals.
Vegan Cheesecake Version
- Replace cottage cheese with 1/4 cup silken tofu, use plant-based vanilla protein, and add 2 tbsp powdered cashew cream or 1 tbsp lemon juice + 1 tsp vanilla for a cheesecake-like tang.
Oat-Boost Smoothie
- Add 2 tbsp rolled oats and let sit 5 minutes after blending for a thicker, more filling shake that’s perfect as a mini-meal.

Recipe Q&A
Q: Can I skip the cottage cheese?
A: Yes — cottage cheese boosts protein and creaminess, but you can swap it for Greek yogurt, silken tofu, or omit it entirely and add a little extra protein powder.

Q: My shake is grainy/slightly lumpy. How do I fix it?
A: Blend a little longer. If lumps persist, try adding more liquid or use a high-speed blender to fully emulsify cottage cheese curds and protein powder.

Q: Is this suitable for weight loss?
A: It can be. With roughly 270 kcal and ~30+ g protein, it’s filling and supports satiety. Portion control and total daily calorie goals are key — consult a dietitian for personalized guidance.

Q: How do I make it lower in sugar?
A: Use unsweetened almond milk, fewer strawberries (or use frozen unsweetened berries), and a low-sugar protein powder. Avoid adding sweeteners.

Q: Can I make a batch for the week?
A: You can prepare servings and refrigerate for up to 48 hours, but texture will change. Consider freezing single-serve portions and re-blending when you’re ready.

Conclusion

This Strawberry Protein Shake is an effortless way to enjoy a delicious, protein-packed beverage that feels indulgent but supports your nutrition goals. Try the variations, experiment with pairings, and share your tweaks with the community — I’d love to hear what you create. For a grab-and-go protein option and inspiration, check out Fairlife Core Power Protein Shake, Natural Flavor … – Amazon.com, or explore a similar strawberry protein recipe at Strawberry Protein Shake (19g protein!) – Fit Foodie Finds.

Happy blending — and don’t forget to tag your photos or leave a comment with your favorite twist!