12 Healthy Protein Shakes for Weight Gain

On Dec 17,2024 In fitness diet

Gaining weight requires eating more calories than you burn. Protein shakes or smoothies with ingredients like bananas, eggs, yogurt, avocado, and tofu can give the right nutrition without causing bloating.

If you’re trying to gain weight, eating enough calories on a consistent basis may be a challenge.

One common strategy is to take advantage of liquid calories from protein shakes and smoothies. These beverages provide a concentrated source of nutrients such as protein, carbs, and fats, plus vitamins and minerals, without making you feel overly full.

Here are 12 of the top protein shake recipes to aid weight gain.

pouring protein shake from blender into a glassShare on PinterestGetty Images/agrobacter

1. Chocolate peanut butter shake with Greek yogurt

What’s better than chocolate and peanut butter?

This scrumptious shake uses Greek yogurt as the main protein source and includes high calorie ingredients like peanut butter and honey to promote weight gain.

Ingredients

  • 1 large banana
  • 3/4 cup (180 mL) whole milk
  • 3 tbsp. (21 grams) unsweetened cocoa powder
  • 3/4 cup (170 grams) full fat plain Greek yogurt
  • 1 tbsp. (21 grams) honey
  • 1 tbsp. (16 grams) peanut butter

Instructions

  • Combine all ingredients in a blender and blend on high speed until thick and smooth.
  • It’s recommended to add the cocoa powder gradually to prevent caking.

    • View original recipe

    Nutrients

    • Calories: 587
    • Protein: 30 grams
    • Fat: 23 grams
    • Carbs: 65 grams

    2. Triple berry smoothie with egg whites

    Pasteurized egg whites are an excellent way to boost the protein content of smoothies without affecting the flavor. Pasteurization kills any harmful bacteria, making most packaged egg whites safe to consume raw (1).

    This smoothie combines antioxidant-rich berries with orange juice and egg whites for an easy calorie boost.

    Ingredients

    • 3/4 cup (180 mL) pasteurized egg whites
    • 1/2 cup (72 grams) fresh or frozen strawberries
    • 1/4 cup (37 grams) fresh or frozen blueberries
    • 1/4 cup (37 grams) fresh or frozen raspberries
    • 1 small avocado (about 140 grams)
    • 1/2 cup (120 mL) orange juice

    Instructions

  • Combine all ingredients in a blender and blend on medium speed until smooth.

    • View original recipe

    Nutrients

    • Calories: 491
    • Protein: 26 grams
    • Fat: 23 grams
    • Carbs: 45 grams

    3. Green smoothie with Greek yogurt

    Although weight gain smoothies focus on packing in calories, they can also include plenty of nutritious ingredients.

    This protein smoothie features full fat Greek yogurt as the base and is chock-full of nutrient-dense fruits and veggies.

    Ingredients

    • 1 ripe medium banana
    • 1 cup (165 grams) fresh, canned, or frozen pineapple
    • 3 cups (30 grams) spinach
    • 1 cup (245 grams) full fat plain Greek yogurt
    • 6 ounces (180 mL) fruit juice of your choice

    Instructions

  • Combine all ingredients in a blender and blend until smooth.

    • View original recipe

    Nutrients

    • Calories: 495
    • Protein: 28 grams
    • Fat: 11 grams
    • Carbs: 71 grams

    4. Coffee protein smoothie with whey protein

    This irresistible treat combines coffee and chocolate protein powder to help jump-start weight gain. Plus, the caffeine from the coffee makes this smoothie a great pre-workout drink.

    Ingredients

    • 2/3 cup (160 mL) brewed coffee, cold, plus more if needed
    • 6–8 ice cubes
    • 1 medium banana, frozen
    • 1 tbsp. (7 grams) cocoa powder
    • 1 tbsp. (16 grams) almond butter
    • 1/4 cup (25 grams) or about 1 scoop chocolate or mocha whey protein powder
    • 2 tbsp. (30 grams) chia seeds

    Instructions

  • Combine all ingredients in a high speed blender.
  • Blend until smooth, adding more coffee to thin out as needed.

    • View original recipe

    Nutrients

    • Calories: 385
    • Protein: 14.5 grams
    • Fat: 18.1 grams
    • Carbs: 50.3 grams

    5. Apple cinnamon hemp heart protein smoothie

    Apple and cinnamon is a comforting, tasty combo — and this smoothie adds a slew of other nutritious ingredients to boost weight gain.

    You may prefer to peel the apples before blending, but keep in mind that apple peel contains insoluble fiber that has been shown to benefit gut health (2).

    This shake may be too big to drink in one sitting, but you can split it into multiple servings and drink it within 24 hours.

    Ingredients

    • 1 1/2 cups (360 mL) whole milk
    • 2 small apples, washed and sliced
    • 1/3 cup (26 grams) rolled oats
    • 2 tbsp. (32 grams) almond butter
    • 2 tbsp. (20 grams) hemp hearts
    • 2 tbsp. (30 grams) chia seeds
    • 1 medjool date
    • 1 tsp. (5 mL) vanilla extract
    • Cinnamon to taste
    • 2 handfuls ice cubes

    Instructions

  • Combine all ingredients in a high speed blender and blend on high until smooth.

    • View original recipe

    Nutrients

    • Calories: 895
    • Protein: 32 grams
    • Fat: 47 grams
    • Carbs: 86 grams

    6. Strawberry banana smoothie with kefir

    Kefir is a fermented milk beverage that tastes a bit like yogurt. This drink is loaded with beneficial bacteria that are created during fermentation (3).

    Plus, kefir packs about 12 grams of protein per 1 cup (240 mL), so it’s an excellent ingredient for a weight gain smoothie (4).

    This simple recipe uses full fat kefir to boost the calorie content slightly.

    Ingredients

    • 1 cup (144 grams) fresh or frozen strawberries
    • 1 ripe medium banana
    • 1 cup (240 mL) whole milk kefir
    • 1/4 cup (20 grams) oats
    • Handful of ice cubes (optional)

    Instructions

  • Combine all ingredients in a blender and blend until mixture reaches a puree consistency.

    • View original recipe

    Nutrients

    • Calories: 403
    • Protein: 14 grams
    • Fat: 11 grams
    • Carbs: 62 grams

    7. Chocolate avocado smoothie with flaxseed

    While chocolate and avocado may not seem like a natural match, they complement each other quite well in this nutrient-packed smoothie.

    The addition of ground flaxseed provides a rich source of omega-3 fatty acids, which may boost heart, joint, and digestive health (5).

    This smoothie makes an excellent between-meal snack or meal replacement.

    Ingredients

    • 1 cup (240 mL) whole milk
    • 1/2 large avocado, ripe, without brown spots
    • 4–6 pitted dates
    • 2 1/2 tbsp. (18 grams) unsweetened cocoa powder
    • Handful of ice cubes
    • 1 tsp. (5 mL) vanilla extract
    • 1 medium banana
    • 1/4 cup (25 grams) chocolate whey protein powder
    • 1 tbsp. (7 grams) ground flaxseed

    Instructions

  • Combine all ingredients in a blender and blend on high speed until smooth.
  • Add more dates to ramp up the sweetness, if desired.

    • View original recipe

    Nutrients

    • Calories: 671
    • Protein: 36 grams
    • Fat: 27 grams
    • Carbs: 71 grams

    8. Blueberry smoothie with silken tofu

    Stir-fries or scrambles may come to mind when you think of tofu, but you can also add this popular soy food to smoothies as an excellent source of plant protein.

    Tofu comes in varying levels of firmness. This recipe uses silken tofu, the softest form, because it blends quite well in shakes and smoothies.

    Ingredients

    • 1 cup (260 grams) silken tofu
    • 1 cup (240 mL) unsweetened soy milk
    • 1 medium banana
    • 2–3 ice cubes (optional)
    • 1 cup (190 grams) fresh or frozen blueberries
    • 1 tbsp. (21 grams) honey

    Instructions

  • Drain tofu to remove excess water.
  • Blend tofu, milk, banana, and ice (if using) for 30 seconds.
  • Add blueberries and honey and blend until smooth.

    • View original recipe

    Nutrients

    • Calories: 493
    • Protein: 28 grams
    • Fat: 13 grams
    • Carbs: 66 grams

    9. 1,000-calorie smoothie with whey protein

    When you need to pack in calories for weight gain, this whole food 1,000-calorie smoothie definitely fits the bill.

    With readily available ingredients that you may already have on hand, this smoothie provides a convenient and budget-friendly option to meet your calorie needs without leaving you overly full.

    Ingredients

    • 1/2 cup (72 grams) frozen strawberries
    • 2 tbsp. (32 grams) peanut butter
    • 1 medium banana
    • 1 tbsp. (21 grams) honey
    • 1 cup (80 grams) oats
    • 2 scoops (50 grams) whey protein powder
    • 1 1/2 cups (360 mL) whole milk

    Instructions

  • Add all ingredients — starting at the top of the list and moving to the bottom — to the jar of a high speed blender.
  • Blend until smooth and free of chunks.

    • View original recipe

    Nutrients

    • Calories: 1,100
    • Protein: 69 grams
    • Fat: 36 grams
    • Carbs: 125 grams

    10. Bedtime casein protein smoothie

    If your goal is weight gain, you shouldn’t go to bed on an empty stomach. However, some people may not want to eat a big meal before going to sleep.

    This delicious bedtime smoothie uses a slower-digesting milk protein called casein to keep you fueled while you catch some Zzz’s.

    Ingredients

    • 1 medium banana, frozen
    • 1 scoop (25 grams) casein protein powder (chocolate or peanut butter flavor)
    • 2 tbsp. (14 grams) unsweetened cocoa powder
    • 2 tbsp. (32 grams) peanut butter
    • 1 1/2 cups (360 mL) whole milk
    • 2–3 ice cubes

    Instructions

  • Combine all ingredients in a high speed blender and blend until smooth.

    • View original recipe

    Nutrients

    • Calories: 655
    • Protein: 44 grams
    • Fat: 31 grams
    • Carbs: 50 grams

    11. Green smoothie with pea protein

    This smoothie is a great vegan option.

    Although plant-based protein powders have historically been panned as chalky and flavorless, their taste and palatability have greatly improved.

    This simple green smoothie combines just a handful of ingredients to make an excellent breakfast or workout recovery snack.

    Ingredients

    • 1 cup (240 mL) unsweetened coconut milk
    • 1 medium banana, frozen
    • 1 tbsp. (16 grams) peanut butter
    • 2 cups (60 grams) fresh spinach
    • 1 scoop (25 grams) vanilla pea protein
    • Handful of ice

    Instructions

  • Add all ingredient to a high speed blender, starting with coconut milk.
  • Blend on high until smooth.

    • View original recipe

    Nutrients

    • Calories: 363
    • Protein: 27 grams
    • Fat: 15 grams
    • Carbs: 30 grams

    12. Pumpkin pie shake with egg white protein

    You can enjoy this tasty pumpkin pie protein smoothie at any time of year, especially as a comforting between-meal snack or workout recovery drink.

    Egg white protein powder is an excellent nondairy protein option if you avoid dairy but still eat animal products.

    Ingredients

    • 1 cup (240 mL) whole milk
    • 1 medium banana, frozen
    • 3 tbsp. (45 grams) pumpkin puree
    • 1 scoop (25 grams) vanilla egg white protein powder (or protein powder of your choice)
    • 1 tbsp. (16 grams) almond butter
    • 1/8 tsp. pumpkin pie spice
    • 1/8 tsp. cinnamon
    • Handful of ice cubes
    • 1 tbsp. (6 grams) graham cracker crumbs (optional)

    Instructions

  • Combine all ingredients except graham cracker crumbs in a blender and blend until smooth.
  • Garnish with graham cracker crumbs, if desired.

    • View original recipe

    Nutrients

    • Calories: 535
    • Protein: 36 grams
    • Fat: 19 grams
    • Carbs: 55 grams

    Best weight gain shake ingredients

    When it comes to creating a weight gain shake, be sure to choose calorie-dense ingredients — without overlooking their nutritional value.

    Here is a list of the top weight gain shake ingredients by nutrient type.

    Proteins

    • whey protein powder
    • casein protein powder
    • pea protein
    • pumpkin protein
    • brown rice protein
    • egg whites or egg white protein powder
    • Greek yogurt
    • kefir
    • hemp protein
    • chia seeds
    • silken tofu
    • cow’s milk
    • soy milk

    Carbs

    • fruit juice (orange, pineapple, cranberry, cherry, apple, pomegranate)
    • whole fruits (bananas, mangoes, berries, peaches, apples, oranges)
    • oats and other grains
    • honey
    • dates

    Fats

    • flaxseed
    • avocado
    • nut butters
    • coconut oil
    • nuts (almonds, walnuts, cashews)
    • full fat Greek yogurt
    • chia seeds
    Summary

    When selecting ingredients for weight gain smoothies, look for nutrient-dense whole foods that also pack calories.

    The bottom line

    When setting out to gain weight, you’ll have to eat more calories than you burn on a regular basis.

    One simple way to boost your calorie intake is to incorporate liquid calories from protein shakes and smoothies.

    The protein smoothies above use a variety of nutritious ingredients to get you started. Don’t be afraid to experiment with some of your favorite ingredients to come up with combinations of your own.

    Just one thing

    Try this today: Take advantage of fats. Fats contain 9 calories per gram, while both protein and carbs contain 4 calories per gram.

    By adding fat sources such as nut butters, avocado, and flaxseed to your smoothie, you can boost the calorie content without greatly increasing the volume. In addition, it’s helpful to use full fat versions of milk, yogurt, and kefir.