Vanilla Protein Shake without Powder

1 Shake295 cals

No protein powder, no problem! This Vanilla Protein Shake without Powder is quick, absolutely delicious, and a great way to hit your macros before or after the gym.

All you need for this one? A shaker bottle! If you want more of a “smoothie” you could also use a blender…the choice is yours.

Add right into your shaker bottle 3/4 cup of unsweetened vanilla milk substitute, 1/2 teaspoon of vanilla extract, 1 container of a vanilla Greek yogurt, 1/2 teaspoon of ground cinnamon, 9 tablespoons of liquid egg whites, 1/4 cup of fat free cottage cheese, 1 1/2 servings of a instant sugar free fat free pudding, 1 tablespoons of peanut butter, and some optional ice!

Cottage cheese is going to add some casein (slow digesting) protein that’ll keep you feeling full for longer.

Shake everything until you have your vanilla protein powder without powder!

You can easily switch up the flavor of this shake! Mix and match your milk, Greek yogurt, and pudding flavors. Let us know some of your favorite flavors in the comments below.

Did you know that liquid egg whites are pasteurized? Pasteurization means that they’ve been heated to a temperature that would kill any potential danger to you.

Pour your vanilla protein shake without powder into your favorite glass, sprinkle on a little ground cinnamon, and enjoy.

How about some Low Carb Protein Pancakes without Powder next?

Vanilla Protein Shake without Powder Recipe

Vanilla Protein Shake without Powder

No protein powder needed to make this Vanilla Protein Shake recipe! Quick, absolutely delicious, and perfect for before or after the gym.
5 from 1 vote
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Prep Time: 5 minutes
Total Time: 5 minutes
Course: Beverage
Cuisine: American
Keyword: healthy vanilla shake, vanilla protein shake
Servings: 1 Shake
Calories: 295kcal
Cost: $1.40

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  • 6 Ounces Milk Substitute - or Milk
  • ½ Teaspoon Vanilla Extract
  • ½ Teaspoon Ground Cinnamon
  • 1 Container Greek Yogurt - 5.3 Ounces Fat Free Vanilla
  • ¼ Cup Cottage Cheese - Fat Free
  • 1 Tablespoon Peanut Butter
  • 9 Tablespoons Liquid Egg Whites - Pasteurized
  • 1 ½ Servings Instant Pudding - Sugar Free Fat Free Vanilla
  • Ice - Optional


  • Mix everything together



Calories per shake:
  • Calories: 295
  • Fat: 7g
  • Saturated Fat: 4g
  • Sodium: 735mg
  • Carbs: 27g
  • Fiber: 2g
  • Sugar: 10g
  • Protein: 31g


Calories: 295kcal | Carbohydrates: 27g | Protein: 31g | Fat: 7g | Saturated Fat: 4g | Sodium: 735mg | Fiber: 2g | Sugar: 10g


  1. Octavia Henderson on November 7, 2013 at 12:00 am

    Great recipe idea! I had to modify it to bring down the protein. I shared it with my folks on my blog. I hope you don’t mind. Keep up the great videos : )

    • Derek Howes on November 10, 2013 at 12:00 am

      Hi Octavia! That’s awesome. I don’t mind at all – thanks for the comment! I’ll definitely check your version out too 🙂

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