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Protein Shake with 30 G
Beverages • India
How to Make Protein Shake with 30 G (Traditional & Healthy Version)
Protein shakes are becoming an essential part of the modern Indian diet, especially for fitness enthusiasts and those seeking a balanced lifestyle. While the concept of a protein shake may seem global, Indian kitchens have long incorporated natural protein sources like paneer, dahi (curd), and dals into nourishing beverages. This Protein Shake with 30 G protein is a fusion of traditional Indian flavors and modern nutrition, making it an ideal post-workout drink or a wholesome breakfast option. The shake is enhanced with classic Indian ingredients like elaichi (cardamom), badam (almonds), and a hint of kesar (saffron), offering a rich, aromatic taste that goes far beyond the usual protein blends. By using locally sourced paneer, dahi, and plant-based protein powders, this recipe provides an authentic Indian touch while ensuring a high protein content. Whether you’re fasting during Navratri or looking for a quick energy boost during busy mornings, this protein shake fits seamlessly into your healthy routine and is especially popular among those who follow vegetarian diets in India.
Ingredients(for 1 large glass (about 300 ml))
- 100 grams Paneer (fresh, homemade preferred)
- 1 cup Dahi (curd) (low-fat)
- 1.5 cups Unsweetened almond milk (badam doodh)
- 2 scoops Plant-based protein powder (unflavored or vanilla; check for 30g protein total)
- 10 pieces Almonds (badam, soaked overnight)
- 1/2 teaspoon Elaichi powder (cardamom)
- 6-8 strands Kesar strands (saffron) - optional
- 1-2 teaspoons Stevia or jaggery powder (as per taste) - optional
- 1 tablespoon Flaxseed powder (optional, for fiber & omega-3) - optional
- 4-5 Ice cubes (as needed) - optional
Instructions
- 1
Soak the almonds (badam) overnight, then peel them in the morning for a smoother texture.
5 minutes
Soaking enhances digestion and nutrient absorption.
- 2
In a mixer jar, add paneer cubes, dahi, and peeled almonds.
2 minutes
Use homemade paneer for the freshest flavor and better texture.
- 3
Pour in unsweetened almond milk and add the protein powder. Sprinkle elaichi powder and saffron strands (if using).
2 minutes
Adding saffron gives a rich aroma and festive color.
- 4
Add stevia or jaggery powder as per your sweetness preference. For added nutrition, include flaxseed powder.
1 minute
Jaggery is a natural sweetener and provides minerals.
Why This Dish is Healthy
This shake delivers a balanced macronutrient profile with a strong focus on high protein, essential for muscle repair and satiety. The use of naturally low-fat dairy and plant-based ingredients ensures the shake is heart-friendly and suitable for vegetarians. Its high protein and fiber content help control cravings, making it ideal for weight loss, while the absence of refined sugars supports stable blood sugar levels.
This protein shake is packed with high-quality vegetarian protein from paneer, dahi, and plant-based powders. Almonds offer healthy fats, vitamin E, and magnesium. Flaxseed powder is a great source of fiber and omega-3 fatty acids. The shake is low in added sugar, especially if sweetened with stevia, making it suitable for weight management and diabetic diets. It also contains calcium, probiotics from dahi, and antioxidants from saffron and cardamom.
Pro Tips
- 💡Tip 1: Use homemade paneer and fresh dahi for maximum protein and creaminess.
- 💡Tip 2: Blanch and peel almonds for a smoother texture.
- 💡Tip 3: Adjust consistency with almond milk for a lighter or richer shake.
Storage & Serving
Best consumed immediately. Can be refrigerated in an airtight bottle for up to 24 hours. Shake well before drinking if stored.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
