This is what I drink instead of protein shake this time of year.
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- Опубліковано 26 вер 2024
- Protein Smoothie Recipe
Today I'm going to show you how to make protein smoothie without protein powder.
This homemade protein shake is made with skyr and oats and has more than 30g of protein per serving.
It's delicious, filling and cheap to make.
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This is why you'll love this no powder protein shake:
It's a healthy protein smoothie without any artificial ingredients!
It's more affordable than protein powders!
It's delicious and can be made in many different flavors!
It's protein smoothie with oats, so you can drink it after you workout, and for breakfast on non workout days!
PROTEIN SMOOTHIE RECIPE
(makes 1 serving)
Ingredients:
3 tbsp rolled oats
1/2 cup milk, dairy or non-dairy (120ml)
2/3 cups Skyr (170g)
1/2 banana
2 tsp maple syrup or honey
1/3 cup pumpkin puree (85g)
1 tsp pumpkin pie spice
1 tbsp flaxseed meal
1/2 cup water (120ml)
NUTRITIONAL INFO (per serving):
404 calories, fat 7.5g, carb 56.4g, protein 32.6g
Preparation:
Start with oats, put in a blender and turn into a fine powder.
Add all the other ingredients except the water and blend for 20-30 seconds until smooth and creamy.
Check for thickness and add water if necessary.
Enjoy!
Thank you Sasha. I used to do this daily and have gotten lazy. I'm not a fan of protein powder myself. Saving this recipe. Happy Fall 🍁🍁
Yeah, Happy Fall to you too, pumpkin works just great here, I try to eliminate as much as processed food as I can so protein powder is not my thing anymore.
Hey Sasha, here in UK is company called Oatly, making dairy alternatives with oats. They are good, but a bit pricey, I'm still hoping that one day you will crack the code on how to make oats an ultimate alternative to every dairy product, such as oat milk, oat yogurt, oat cream cheese, oat creme fraiche. Love your channel. 🖖
Hi there Jakub! You're right, I also find these oat products quite expensive, and don't really prefer to use them because of the highly processed vegetable oil you can find in almost every drink of this kind, so making these on your own would be just awesome, will try to come up with some recipes. Thanks for your feedback!
I make my own oat milk and it's quite nice and creamy. I put a cup of oats in a blender with 4 cups of cold water and blend for about 60 seconds. Strain and bottle. It makes about 1 liter and you can add what you want to it. Honey is good if you want sweeter milk or some vanilla. I use this milk when I have oatmeal and have even used it instead of milk to make pudding. It may not be perfect, but it's worked well for me.
@@HowToCookSmarter waiting..no pressure...lol xx n
@@jasnanujic1957 That's great Jasna, love the taste of oat milk, but don't prefer buying from a store because it contains some other ingredients such as vegetable oil, so making oat milk on your own is such a great idea, will remember this 4 to 1 ratio, and will give it a try. Thanks for sharing!
@@jasnanujic1957 what do you do with all the strained out stuff, which is where most of the nutrition is?
Great smoothie, thanks. Another one that's also great: 90 grams of plain instant oats (much easier to digest, that's 11grams of protein), 250ml skim milk, 8 grams of protein, 1 medium banana, two table spoons of peanut butter, 6 grams of protein. For a total of 25. not bad
I make the same smoothie with a tablespoon of wheatgrass powder. Very nice.
Chai spices or nutmeg (with no pumpkin) for an egg nog variation works too!
Sure Tina, love it!
It has the same amount of protein as a protein shake and I do believe it tastes better, but it’s also almost 4x the calories…
For people not worried about it that’s fine but I mainly drink protein shakes to add protein to my diet without having much of an impact on my calorie intake
But you can use this instead of a meal. Can't tell the same for a protein shake. Correct me if I'm wrong
@@saulgoodman980 doubt this would keep you full for long
@@saulgoodman980 liquid calories never leave you full for very long compared to whole food tbf
@@alakazamhippity3192 I see...guess I'm an exception then :P
@@saulgoodman980 lucky man 🤣🤣
I love this idea, Sasha! Thank you! I DO use protein powder, but it's processed and I love your take on a smoothie better!
You are so welcome! Exactly, I try to consciously limit the processed food that I eat, and substituting protein powder in this smoothie was super easy.
Going to make this now:). Please do more smoothies! Thank you!
More to come my friend! Just got the idea of making a hot chocolate and protein smoothie in one, what do you say about that?
@@HowToCookSmarter I say hooray!
Made this and it tasted delicious...I love that you at oates to your Recipes Genius❤
That pumpkin you used in the video is called a butternut squash in America.
He said that in the video.
butternut squash
I guess sometimes Americans (and other native English speakers) have a harder time understanding international accents than second language English speakers, because they are not as used to the process of having to figure out what someone else said.
Your recipes are so delicious and budget friendly..thank you
You are the BEST. Thank you to make everyone's day so amazing!
You too, thanks for sending your amazing feedback!
Yum! Wonderful idea! I’m going to think about a chai version and a peppermint hot chocolate version!
Hi Loril! Glad you like the idea, yeah both smoothie and hot chocolate are great for testing new flavors, happy experimenting!
Great as ever, Sasha 👍🏻! Never made smoothies with butternut, but looked delicious 😋🥧
Have a great weekend 🤗🙏🙋🏼♀️
Thanks so much Bibby, yeah butternut squash is such an amazing ingredients, I'm enjoying it so much this fall... Enjoy your weekend too!
Roasted butternut squash has a caramel flavor to it without any sugar. We used to use it as a substitute for pumpkin in our pies when I was a kid living on a produce farm. The rejected flawed squash were still perfectly good for it. Plus it was free, so extra bonus. 😁This was back in the 80s before the market for flawed produce was even thought of.
I add... Papaya ,banana , oats ,oat milk , cinnamon , unflavoured yogurt , ( it's not at this order- make sure pour in the wet ingredients ( protection of the blender blade) fruit are frozen over night...
And depending on consistency add water for a smoother... Feel to it. ☺️🤌🏼
This video made me glad ... THANKS FOR SHARING ✨✨✨
Sounds great! Love your smoothie, thanks for sharing! And it's good to know this for protecting the blade.
Great idea!!
Thank you! 😊
That looks so luxurious !!!!!!!!! and yummy😋 Thank you sashaaaa🥰
I often do breakfast essential meal replacement powder, banana and milk and blend it up. That can keep me full for a long time but I’ll definitely add this to my arsenal! Im on a mostly liquid diet indefinitely so I need all the ideas I can get!!
My bf also suggested protein powder or the breakfast essentials I do, ice cream (frozen yogurt would’ve good too I bet 👀) and banana. That smoothie would be too thick for me to drink as I have a hard time swallowing thicker liquids. But add some milk and it would be perfect!
It has the same amount of protein as a protein shake and I do believe it tastes better, but it’s also almost 4x the calories…
@@nikhildhuria8672 personally I’m struggling to actually get enough calories. My jaw is dislocated most of the time so it’s a struggle to get enough calories in a day
I’ve done this already this pumpkin season. It’s pretty bomb. I used protein powder still so I’ll have to fry it without it
That’s amazing 🤩 Great alternative! I will definitely try this in the future🥳 Thank you so much 🙏🏻 ❣️
You’re welcome 😊 Hope you'll like it!
Hey buddy make this for me if you don't mind
Yum! This looks delicious!Like our smoothies! I slice up very ripe bananas and freeze them, as well as blueberries and raspberries and apples and whatever is in season and less expensive. Also I freeze cooked squash, sweet potatoes and such then when I make a smoothie with them the ingredients are frozen cold and it makes a delicious shake! Add in some homemade Nutella-ish stuff from your recipe and man what a treat! We eat a teaspoon of flax it hemp seeds with a big gulp of smoothie otherwise the seeds stick on the sides of the blender and $ goes down the drain!
Hi Joan! Thanks amazing, having all those fruits and vegetables in your freezer ready to go in a blender... and this homemade Nutella definitely turns any smoothie into a treat:) I appreciate your awesome feedback! Enjoy your smoothies!
@@HowToCookSmarter you are inspiring!! Hvala!!
Hi Sasha, can I freeze this selfmade pumpkin puree?
Yes, absolutely, freeze in smaller individual portions and use when you need it.
Great tip freezing the pumpkin! Along with frozen banana, this will make the smoothie colder, which is my preference.
Minuman ini pasti sangat mengenyangkan .
You’ve got yourself a new subscriber! Looks delicious!
Love your recipes. Would you have a recipe that was more keto for a shake?
Thanks for your feedback Elizabeth! Sure, I can give this a try too.
Chocolate avacodo smoothie with monkfruit sweetner is good!
Thanks for this high broddin option
OATS!!! MORE OATS!!!
Can we use oat milk in this? Can we make yogurt with oat milk and use it in this?
I’m laughing, but I’m half-serious here....😂
Yes, oat milk will be just fine, but if you replace milk and also the skyr with oats you'll end up with less protein, but still delicious smoothie.
Thank you
Adding ice cubes instead of water is an option if you like the smoothie to be cold in temp
Yeah, that would be great too
Looks delicious like a milkshake 😋
Thank you 😋 Love oats in everything so for my taste it's just delicious:)
@@HowToCookSmarter I love oats too, I have overnight oats for breakfast as much as I can with blueberries and nuts,etc.
For those who want a thick, delicious smoothie/shake, but prefer to keep it more keto friendly, with reduced carbs & sugars, here is my recipe for a Keto Berry Shake:
10 oz Macadamia Milk
8 oz of full fat plain Greek yogurt
1 cup frozen mixed berries
1 avocado, peeled and seeded
2 oz heavy whipping cream
1 whole egg
1/3 cup monkfruit (or your no-sugar sweetener of choice)
1 tbsp coconut oil
Thoroughly mix all ingredients well in a blender. Makes approximately four 8oz servings
Macros per serving:
Calories: 200
Fat: 15g
Net carbs: 6g
Sugar: 6g
Protein: 10g
Thanks for sharing your recipe!
Looks so good!! I love making protein smoothies! Definitely adding this to my smoothie recipes :)
Hope you like it!
Love this! Thank you!
Sasha you are a saint. Thank you for your great work.
You can not say protein powders are more expensive comparing to using yogurt every time you make protein shake. I agree that using Skyr or Greek yogurt adds all that protein and makes shakes tastier but one tub of yogurt comes up to 5-6 dollars and gives 4 cups of yogurt - which is more less 4-6 smoothies depends how much yogurt you use. That can not compare with using one scoop of powder from a tub that maybe costs you anywhere between 18-30 bucks depends on quality of protein powder but it also gives you over 20 servings (or more)
Here in Croatia is not that big difference when you compare let's say Greek yogurt with decent quality protein powder. These 4 cups yogurt is something like 2 dollars and good quality protein is 30-40 dollars.
Agree. I'm in Australia and it is way cheaper to use a good quality protein powder and much more convenient and easy.
In the Netherlands they sell Kwark which is similar to skyr but tastes better imo for €1,50 per liter which is 90 grams of protein. I can't seem to find out what it's called in English. It's the cheapest protein source I've been able to find so far. I eat it every day with some cut up fruit.
@Ynze Selders Quark? A soft yogurt-like cheese spread
Looks healthy and delicious
Thanks Joan!
Thank you! Due to health issues trying to eat clean. Keep up the good work!
You're very welcome! Hope you find my recipes helpful.
Wow
Awesome
Got to try it
Hope you enjoy
Thank you so much
You're most welcome
Definitely trying this
What about Greek Yogurt?
Sure, give it a go.
Expensive, you got that right my all-time favorite the best the only one I use- protein powder is unflavored
"Garden of Eatin"
vanilla without stevia and it cost about $36.00
Or I should say the one I used to use, haven't been able to afford it in maybe two-and-a-half years.
Good for you
Looks super yummy and filling!
It was! I didn't have a dinner on that day:)
Any idea for people that are lactose intolerant?
This looks delicious and healthy.
Thanks Ms Maddie!
“Brohdein” is sending me 💀
I love how u say protein, great shake :p
those are really great ideas! Thank you, Sasha
Hi Kim! Glad it was helpful!
This is wayyy more expensive than regular whey protein powder
Hmmmm skyr. So good.
There is an alternative to soy milk. Its pea milk said to have eight grams protein per serving.
Didn't really know about the pea milk, thanks for sharing!
This is super cool
Can't wait to make it!
I'm super glad you like this smoothie idea, have fun!
What can I put instead of pumpkin pure and spice and flaxseeds?
I suppose any seasonal fruit or fruit you like most😊
@@lyudmilashevchenko5648 do you know any with a lot of protein
All fruits are good so just add whatever you like. You can put in some natural peanut butter or almond butter if you want to boost the flavour and protein as well.
It's fall so I would suggest you use an unsweetened applesauce instead, and for spice you can skip it, or use just cinnamon.
@@bloudkiller2265 I suppose high protein fruit don't exist🤷🏻♀️
Please put the recipe in the description 🙏
Done!
This sounds delicious.
Hi Tricia! Glad you like it!
Thanks 😊 I hate the after taste of protein powder.
I found it too sweet, any protein powder I've tried so far.
Im making this tomorrow, thank you!
Have fun!
Walnuts and pecans does the trick WITHOUT the Insulin spike
Love the idea!
Looks great. Thanks Sasha. 🙏❤️
You are so welcome! Sending back love!
This is genius!
Thanks so much Vanessa, glad you like it!
Fantastic! Thanks for this recipe and for your little ebook "5 ways..." 😍 Could you prepare more pumpkin recipies for us? 🙊🍁🎃
You're very welcome Klaudia, sure, there will be more pumpkin recipes this season!
I have not seen that type of yogurt in the stores in a while. I will have to look harder. I soooooo agree. I can't stand protein powder. YUCK! It is gritty and awful aftertaste. This recipe looks delicious. I will try it.
Exactly!! Glad you agree with me, spending lots of money on stuff that I actually don't enjoy doesn't make a sense... We're small country but I can found skyr in almost every grocery store, anyway Greek yogurt or cottage cheese will work too.
@@HowToCookSmarter I will try Greek yogurt in the meantime. Thank you 😊
Great. Would you make more recipes with pumpkin like scones, biscuits, bread pudding, spoon-bread, pumpkin latte etc.
Absolutely!! Fall season just have started, thanks for suggesting!
The SKYR that you use is not available in the UK. What can I use as a substitute? Looks delicious 😋
What is the replacement for pumpkin?
Can you replace the Flaxseed meal with something like organic cold pressed coconut oil? Anything Flaxseed really messes with my gut health.
Any other options would be greatly appreciated.
znao sam da si iz hrv čim sam vidio sastojke hahaha super ideja btw
Pozdrav iz Osijeka!
Sounds like a nice blend, but no protein powder is more expensive than the combined cost of the ingredients to get you an equal amount of protein.
Any alternatives for pumpkin?
Sir did well 👍
Thanks!
Love your recipe. What about using skim milk powder to boost protein?
Any replacement for the pumpkin please?
Great recipe! What can be a good substitute for Skyr?
Plain Greek Yogurt.
YES! Protein powder always messes with my stomach and it's too expensive!
Ymmm....so then this protein shake would be Pumpkin Pie Smoothie? 😂Looking SCRUMPTIOUS Sasha, definitely way to have this protein shake than to rely on those commercial protein powders, this way we insure we use top quality and real ingredients instead of those "mystery"ingredients the protein powders may have.😋👍
What is the volume of the final product? Around 500 ml?
Hi! Yes, this is the 500ml glass.
Hvala brate!
Nema na čemu, drago mi je da ti se sviđa ideja, pozz!
Nice but is it 30g of protein for the whole recipe or just one glass? How many regular glasses can you fill?
Could we use Greek yogurt instead of the Icelandic? It's not really cost effective or available here in the USA. We do have Siggi's somewhere in the shops, but I would like to make this with things I have in the house. Thank you.
Yes you can! Greek yogurt is also great for this smoothie.
I used Greek yogurt and it turned out well
Hey I love your recipes and am a subscriber too. ❤️
But would like to share According to Ayurveda and Satvic diet we must not ever mix milk and yogurt.
I can see these days smoothie culture but mixing yogurt and milk is poisonous for gut health.
Hi there, glad you enjoy the recipes! To be honest, never heard of that before, is there any specific explanation to this, in which way this combination affect our gut?
Greetings from Greece.
I can talk about Greek yogurt, while I don't have any idea about Skyr.
For many years I was against whey protein and I was sticking to "natutal sources" like yogurt.
I felt betrayed when I started checking the ingredients on the packages.
Here in Greece, every greek yogurt includes whey protein as an ingredient.
Consuming greek yogurt and being against whey protein feels like lying to ourselves.
The highest protein value in a 2% greek yogurt is 10g of protein per 100g.
Most yogurt brands' protein per 100g varies from 6g to 8g and that's with added whey protein!
Skyr's nutrional value makes it sound almost too good to be true!
If you don't like whey, just stick to chicken and whey is supposed to be a supplement anyway.
Good one. But have to find alternatives for that skyre(but then that's the main ingredient here😬), and pumpkin spice.
Maybe regular yogurt?
Regular natural non-fat yogurt without sugar - although the protein content is less but you can add other protein items like flaxseed or peanut butter etc - and pumpkin spice can be substituted for any sweet spice like cinnamon, nutmeg, cloves, cardamom etc - mix and match according to your taste.
For pumpkin spice you can use just cinnamon, and for skyr Greek yogurt or curd will work just fine. Thanks!
@@HowToCookSmarter Yeah i did try with curd. The downside is that protein content is less.
@@marieann3395 We don't get low fat yoghurt here in my city. And I'll try adding peanut butter powder instead of peanut butter as it contains less fat.
Can I ask, would you treat this smoothie as a breakfast meal replacement? After work out protein drink? New to your channel.
Hi Wiki, thanks for joining! Sure, you can have this smoothie for breakfast too, it's pretty filling.
Great idea instead of using Protein powder That you don’t know what kind of junk is in it 👍🏻
protein powder+milk= 30seconds
natural protein smoothie= 2hours
Provides more energy?
This looks great! I'm not a fan of protein powder myself, so very excited to try this one out.
So glad you like this healthy protein smoothie!
What do you think about oat milk? It is really easy to make if you want a milk substitute.
Sure it's healthy, but it doesn't have much protein. Better to just use pureed oats and water.
The thing you used is butternut squash in USA. What do you call an American pumpkin? 🎃
Thanks for the nonprotein powder smoothie recipe.
Hi Pam! Well, we call it pumpkin also... but I just prefer to use butternut squash most of the time. Yeah, it's so much better than protein powder.
Pradeen 👍
The issue with this is that the calories are through the roof!
It's a meal-type of smoothie.
Fantastic! I am making it! 🎃
Hope you like it!
What can I use to replace pumpkin puree?
What about mashed sweet potato or applesauce?
Do the ground oats add any protein or can they be skipped?
Sasha, I don't like protein powder either. I really like this drink🤗🌞
Hi Liz! I think protein powder is just an easy way to do this same thing, but I don't mind spending 5 mins to whip up a better version, right Glad you like it!
@@HowToCookSmarter Yes, it's delicious & very filling
Hi Sasha, I love this recipe. Thank you. Where is the link for your recipe book?
Hi there! So happy you enjoy the recipes! You can find the links in the description of this video.
You should try liquid egg whites in your smoothie
Never used the liquid eggs before, are these pasteurized?
@@HowToCookSmarter yes. They come in cartons in America
@@robertmiller5789 Not really the thing here, nice option too.
Raw egg whites is not a good option dude. A lot of people can't tolerate them and also you lose bioavailabliity if you don't cook them ie you won't absorb as many nutrients if you don't cook them.
Is mixing milk and yogurt together a good idea?
If you want to get fat yes.
I don't see any problem in that, someone in the comments said that this is not allowed in ayurveda, but don't know anything about that.
Yummy!
😋
Just now found your channel I have noticed in other video on of the packaging that it's the Balkan product probably Serbia, Montenegro, Bosnia or Croatia. So I wanted to ask you where do you find skyr joghurt/cheese.
Hi, yes you're right, I'm from Croatia, I find these products in Konzum and Interspar markets.
This is a good option but in your particular smoothie there is more calories and more carbs than in a regular protein powder scoop, plus is more expensive to make it in the long run than just using a protein powder.
I don't really find it more expensive, for the price of 1 scoop good protein powder I can buy this whole container of skyr... but yes, it does come with some extra calories, but calories from oats, pumpkin and maple syrup, not just pure sugars you can find in a bag of pp.
Yep. People drinking this thinking they're going to lose weight because it is "healthy" are in for a hell of a surprise. This is a gainer shake. Get a good quality protein powder mix with water throw in some fruit if you like and be done with it.