This quick and easy protein shake is my go-to on busy days or when my appetite is low but I still want something nourishing. It taste so much better than the nutrition supplement drinks you will find at the grocery store and is made with minimal ingredients. Made with rich cocoa powder, protein powder, kefir, and coconut water, it’s creamy, hydrating, and packed with over 30 grams of protein. Whether you’re recovering from a workout or just need a “light meal” that still helps you meet your nutritional needs, this recipe has your back.
You can easily add it all ingredients to a blender to mix well (so it doesn’t taste chalky!) and add extra fruits or vegetables for a nutrient boost.
No blender? No problem!
My favorite way to make this protein shake when I am on-the-go and without a blender, is with a mason jar! You can use any jar with a lid on it, add all the ingredients to the jar and give it a good shake. Let it sit for 2-3 minutes and let all of the powdery ingredients float to the top. Then shake for another round, and let it sit for another 2-3 minutes.
Repeat until all of the ingredients have blended together. What I have found is that the acidity and probiotics from the kefir helps to break down the powder so that it doesn’t taste chalky (honestly, it is a super cool science experiment if you want to give it a try!)
Estimated Cost (Based on Average Grocery Prices)
| Ingredient | Estimated Cost |
|---|---|
| Kefir | $0.65 |
| Coconut water | $0.75 |
| Protein powder | $1.00 |
| 100% cocoa powder | $0.20 |
| Honey | $0.10 |
Total Recipe Cost: ~$2.70
Servings: 1
This is cheaper than most higher quality pre-made protein shakes that you would buy from the grocery store!
Where the Nutrition Comes From
- Protein Powder: Provides high-quality protein to support muscle growth, appetite regulation, and recovery — ideal for post-exercise or as a quick protein boost.
- Kefir: Adds creamy texture plus additional protein, probiotics, and micronutrients like calcium and B vitamins.
- Coconut Water: Offers natural electrolytes (like potassium) and hydration without added sugar.
- Cocoa Powder: Gives rich chocolate flavor and antioxidants with minimal calories.
- Honey: A natural sweetener that provides quick carbohydrates for energy and enhances taste.
Check out the recipe below:
Recommended products to help with this recipe:
- Nutribullet Personal Blender
- Mason Jars with Lids
- Whey Protein Powder
- Pea Protein Powder
- 100% Cocoa Powder
*This recipe contains affiliate links, which means that I will earn a small percentage of any sales, at no extra cost to you.
Check out the recipe below:
Homemade Hydrating Protein Shake
Ingredients
Equipment
Method
- All all ingredients to a pint sized mason jar. Close the lid and shake the ingredients. Let the mixture sit for 2-3 minutes, then shake again. Repeat until fully blended.
- If you are using a blender. add all ingredients (plus fruits and vegetables if you want to) and blend for 30-60 seconds until all ingredients are mixed together.
Notes
- Calories: 275 kcal
- Carbohydrates: 24 g
- Fat: 5 g
- Protein: 33 g
- Fiber: 2 g
Variations
- Alpha-Gal Friendly: Switch out dairy kefir for plain coconut or soy yogurt if you are avoiding dairy.
- Plant-Based Protein: Use plant protein like pea or soy powder for a fully dairy-free option.
- Lower Sugar: Reduce or omit the honey and rely on coconut water’s natural sweetness.
- Flavor boost: Add a dash of cinnamon or vanilla extract.
- Energy upgrade: Add 1–2 tbsp oats or chia seeds for more carbs and fiber.
