How to Make the Best Protein Shake for Breakfast

📌 Overview and Key Takeaways

This is a Dietitian’s guide on how to make a protein shake for breakfast.

Discover how to easily blend a delicious breakfast protein shake.

Last Updated
Jan 22, 2026

Author and Medical Reviewer

Written by Jack, CNC

Jack is a National Academy of Sports Medicine Certified Nutrition Coach.

Medically reviewed by Brittany, MS, RD and Jenn, PA-C

Brittany is a Registered Dietitian with a MS in Nutrition.

Jenn is a Physician Assistant with a BA in Nutritional Sciences.

Breakfast Protein Shake

Is a Protein Shake a Good Breakfast?

Adding protein to your breakfast is an excellent idea for several reasons.

First of all, protein is the most satiating (filling) macronutrient.

Eating lots of it at breakfast will therefore keep you full until lunch, discourage overeating, and curb snacking later in the day, all of which are key if you are trying to lose weight.

Adding protein to your breakfast can also help you manage your blood sugar levels.

Many breakfast foods – cereal, fruit, bread, etc. – are high in simple carbohydrates, which can cause blood sugar spikes and crashes.

By adding protein to the meal, you will reduce your glycemic response, which not only helps with weight management, but also decreases your risk of chronic diseases like cardiovascular disease (N Engl J Med, 2021).

Finally, eating more protein can help you build and maintain muscle mass.

Having more muscle improves strength and bone health.

It also increases metabolism because it takes more energy (calories) to maintain muscle than fat.

In short, a high protein breakfast is a great way to start your day and support your overall health.

Note that although you should try to get as much protein as you can from breakfast foods like dairy, eggs, and meat, a protein shake can be a great option on busy mornings when you do not have time to cook.

You can also take a protein shake on-the-go, making it one of the most convenient breakfast options.

If you have a blender, you can add fruits, veggies, and other nutritious ingredients to your protein shake.

You do not need a blender to make a protein shake, however.

All you need to make a protein shake is a Shaker Bottle or Electric Mixer, protein powder, and your favorite milk (or water).

How Do I Make a Breakfast Protein Shake?

There are two types of protein shakes, ready-to-drink (store-bought) shakes and homemade protein shakes.

Homemade shakes can be made with high protein foods like Greek yogurt and nut butter, or with protein power (or both!).

I highly recommend that you make your breakfast protein shake from scratch because ready-to-drink protein shakes are ultraprocessed and full of emulsifiers, thickeners, and other additives.

Making your own protein shake also allows you to customize the flavor and consistency.

Again, if you do not have a blender, you can simply mix protein power with your favorite milk (or water).

If you do have a blender, however, then you can add a variety of ingredients to your breakfast protein shake to make it even more filling and nutritious.

Here is one of my favorite breakfast protein shake recipes.

I like it because it contains a balance of protein, fiber, complex carbs, and healthy fats.

• 4 tbsp Drink Wholesome Protein Powder
• 1/2 avocado
• 1/2 frozen banana
• 1/4 cup oats
• 2 tbsp creamy peanut butter
• 1-2 cups almond milk

Note that I like to add avocado and creamy nut butter not only for the extra healthy fats, but also to improve the texture.

This is also why I use a frozen banana; if you do not have a frozen banana, add a handful of ice cubes.

What Is the Best Protein Powder for Smoothies?

To understand why some protein powders are better for smoothies than others, you have to take a close look at ingredient lists.

Most protein powders are made from protein concentrates and isolates, which have an unpleasant chalky aftertaste because they have been stripped of everything but the protein.

So, if you do want your smoothie to taste like chalk, you should avoid protein concentrates and isolates.

Many protein powders also have a bitter aftertaste because they are sweetened with sugar substitutes like sucralose and stevia.

Unlike sugar, most sugar substitutes activate bitter taste receptors in addition to sweet taste receptors (Genes Nutr, 2014).

It follows that the best protein powders for smoothies are either unsweetened, or sweetened with real sugar or monk fruit.

Moreover, many protein powders are flavored with artificial or natural flavorings, which have a chemical aftertaste that could ruin your smoothie.

For this reason, it is best to stick to protein powders flavored with real foods like cocoa and vanilla beans.

Finally, some protein powders, particularly plant-based protein shakes, are gritty because of their insoluble fiber content.

Generally speaking, the more insoluble fiber a protein shake contains, the grittier it is.

The grittiest protein powders tend to be those made with seeds (chia, pumpkin, etc.) and hemp.

In short, the best protein powder for smoothies is made from whole food protein sources, free from artificial sweeteners, stevia, and flavorings, and low in soluble fiber.

By checking all of these boxes, you can ensure that your protein powder will improve, not ruin, your smoothie.

Sources

1. The New England Journal of Medicine (N Engl J Med). Effects of a Low-Carbohydrate Diet on Energy Expenditure During Weight Loss Maintenance: Randomized Trial. 2021.
2. Genes & Nutrition (Genes Nutr). Genetic signature of differential sensitivity to stevioside in the Italian population. 2014.

Editorial Guidelines

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This article was written by a Registered Dietitian and reviewed by a Physician Assistant. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.