Homemade Protein Shake
Without the Powder

If you don't care for the taste of protein powder, here's an easy homemade protein shake that uses naturally high protein ingredients: milk and cottage cheese.

Very Berry Shake


  • 1/2 cup skim milk, 1% milk, or soymilk
  • 1/2 cup lowfat 1% cottage cheese
  • 2-4 packets of Splenda (or sweeten to taste)
  • 1/2 teaspoon vanilla or almond extract (optional)
  • 2 cups frozen, unsweetened berries (strawberries, blueberries, blackberries and/or raspberries).


  1. In a blender or food processor, mix milk, cottage cheese, Splenda, and vanilla extract until all lumps are gone (~ 30 seconds). Note: Don't skip this step!
  2. Add frozen berries.
  3. Note: Add a handful of berries at a time, blending in between each addition until all are added and shake is smooth.

Makes 2 servings. Per serving:

120 calories, 10 grams protein, 18 grams carbohydrate, 1.5 grams total fat, 260 mg sodium, 3 grams fiber

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Recipe adapted from SparkPeople.com