Protein shakes are a classic way to give your muscles some much needed TLC—and for good reason.
Enjoying protein after a hard workout has been shown to reduce muscle damage, enhance muscle growth, and improve performance¹.
But if you’ve been doing protein shakes for a while, you know that your usual shake can feel a bit… boring.
Fortunately, there are a ton of ways to shake up your protein routine and still get the muscle-building benefits you’re looking for.
1. Protein-Packed Pancakes
Pancakes that build muscle? It’s not a dream. It’s reality. If you like your protein sweet, rich, and first thing in the morning, try whipping up some protein-packed pancakes. Simply add one level scoop of protein to your usual pancake recipe, mix it well and toss it on the skillet. Depending on the protein powder you use, you can add up to 20 grams of protein to your meal with just one scoop of protein powder.
2. Keto Bites
All you keto lovers out there can get your protein fix, too. Try these delicious, nutty Keto Bites. Simply mix equal parts coconut oil, coconut butter, and a nut butter of choice over low-heat. When that’s all melted down, remove from heat, and add one scoop of vanilla-flavored protein powder and any other nuts or toppings you want like cacao nibs, sea salt, or Kion Colostrum. Stir and toss the mixture into a freezer safe dish. Freeze until it hardens. When it’s ready, remove it from the freezer, slice into squares, and enjoy.
3. Smoothie Bowl
A fresh alternative to the classic protein shake is a smoothie bowl. Sometimes making your shake into a creamy, fruity bowl of deliciousness can give new life to your protein routine. Start with your usual shake routine but simply add less water than you would normally. Less water makes the shake thicker, therefore transforming that same ol’ shake into a more exciting smoothie bowl. Add fruit, nuts, and other delicious toppings as desired.
4. Hot Chocolate
Give me a hot chocolate but make it healthy. That’s what we’re serving up. Make a protein-rich hot cocoa for those chilly nights after a hard workout. Just mix one scoop of chocolate flavored protein with cold water, milk, or cream of your choice. Heat it up on the stove to a proper hot cocoa temperature. Add sweetener (or not) as desired.
5. Overnight Oats
If you’re on-the-go or prefer to enjoy your protein with less preparation, whip up some protein-packed overnight oats the night before. Simply combine a third of a cup of rolled oats with a half cup of milk mixed with one scoop of protein. Toss in some chia seeds, nuts, or other toppings. Give it a stir and pop it in the fridge. The next day, you’ll be able to grab your protein and hit the gym.
6. Protein Chia Pudding
An equally delicious alternative to the overnight oats is a protein-packed chia seed pudding. Chia seeds already have 17 grams of protein per 100 grams (about eight tablespoons)². With the right protein powder, you can add another 20 grams of protein. Simply mix one scoop of protein powder with one and a half cups of milk of choice, and one quarter cup of chia seeds. Toss in fruit, nuts, and other toppings as needed. Set in the fridge for at least 30 minutes or up to overnight. Voila, your lean protein pudding awaits.
7. Banana Nut Protein Muffins
There’s nothing like a protein-rich muffin to make your muscle growth routine tasty and satisfying. Muffins with extra protein can be a good way to meal prep your protein for days of post-workout recovery snacks. Simply find a banana nut muffin recipe you like, and drop one (or a few—but if it's more than one, you may have to experiment with removing some of the dry ingredients) scoops of any flavor of protein powder you like into the dry mix. Mix with the wet ingredients, distribute it into a muffin tin and bake as usual.
8. Protein Granola
If you like your protein in the form of breakfast, try adding protein to your granola. Find a granola recipe you like and mix it with the wet ingredients of the recipe like honey, nut butter or oil. Then, use that mixture to coat the oats, nuts, and seeds you have in your granola. Add this protein-rich granola to your cereal, put it on top of your protein-packed smoothie bowl, or combine it with your protein chia pudding.
9. Protein-Rich Cereal Milk
Sometimes simple is best. Adding a scoop of protein powder to your favorite milk can create a protein-packed cereal milk. This is great for an easy, low-tech protein boost when you’re on the go.
10. Creamy Salad Dressing
Believe it or not, your usual salad dressing can be delicious and protein-rich. The recipe is simple. Just mix an unflavored protein powder in with white vinegar (or lemon), olive oil, salt and pepper. In seconds, you’ll have a protein-infused creamy dressing for your favorite salad.
Kion Clean Protein: The Cream of the Crop of Protein Powders
Your protein matters. If growing leaner, stronger muscles and enjoying the taste of your protein at the same time is important, then we’ve got you covered.
Kion Clean Protein is a premium whey protein isolate powder packed with 20 grams of complete protein.
It’s the cream of the crop of whey protein because it’s:
- From grass-fed, pasture-raised, cow’s milk
- Antibiotic-free and growth hormone-free
- Virtually lactose free (less than 1% per serving)
- Contains all 9 essential amino acids
- Tested for heavy metals, harmful bacteria, and mold
- Available in organic flavors like Rich Chocolate, Smooth Vanilla, and Purely Unflavored
The smooth, velvety texture of Kion Clean Protein will make every recipe in this article—from the protein-packed pancakes to the creamy salad dressing.
Give your muscles and your taste buds the best of the best of whey proteins.