Egg White Protein Shake (Made With 45g of Protein)

Are you looking to build muscle mass? Are you looking for a healthy and inexpensive way to do so? 

If so, consider making your own protein shake with eggs whites. Not only is this shake healthy and affordable, but it is also easy to make. 

In addition, the ingredients in this shake are all readily available and easily customizable. 

protein shake with egg whites for bodybuilding (homemade with 45g of protein)

High protein diets can quickly become expensive if you are only looking towards ready-made protein shakes and protein bars

This high-protein shake recipe is a great alternative for people who are looking to add high amounts of protein into their diet without having to spend a lot of money. 

All you’ll need to build this shake is egg whites, protein powder, greek yogurt, blueberries, peanut butter, and banana. 

Whip them all together and you’ve got a simple, high protein shake from home (that you can make over and over again!)

Macro Breakdown & Calories

  • Calories: 495
  • Carbohydrates: 42 g
  • Protein: 45 g
  • Fat: 18 g

The protein in this shake comes from 3 sources, egg whites, protein powder, and Greek yogurt, which are all high-quality protein sources perfect for athletes and bodybuilders. 

Egg whites are high in protein and contain almost no fat or carbohydrates. Eggs are also high in biotin, which assists with tissue growth and repairs, and high in selenium, which helps to keep skin, nails, and hair healthy. 

Both Greek yogurt and whey protein powder are high in calcium, which contributes to bone health, and are high in vitamin B12, which contributes to the normal function of the immune system.

High carb, high fiber ingredients like banana and blueberries contain high amounts of vitamins and minerals that contribute to immune health and fuel for pre and post-workout glycogen stores.

Ingredients 

protein shake with egg whites ingredients for bodybuilding
  • Egg whites: Use egg whites from a carton.
  • Protein powder: I used vanilla-flavored whey protein powder. You can use chocolate or any other flavor, whatever you have on hand works!
  • Greek yogurt: I recommend using non-fat plain greek yogurt to reduce the amount of added sugar and fat in this high-protein shake! 
  • Blueberries: You can use any type of berries or fruit that you like. I used fresh blueberries, however, frozen will also work! Just make sure they’re unsweetened.
  • Peanut butter: Any type of peanut butter will work for this high protein shake, but if you want to keep it low in sugar or additives, make sure to grab an all-natural peanut butter with just peanuts in the ingredients! 
  • Banana: Both frozen and fresh bananas will work for this high-protein shake. Bananas are high in potassium, which is an essential mineral for high-intensity workouts (great for bodybuilders) so don’t be afraid to use the whole thing!

Are you worried about drinking egg whites?  Don’t be.  We break down how egg whites are perfectly safe to drink.  

How To Make This Bodybuilding Protein Shake With Eggs Whites

Step 1

Add all ingredients into a blender and mix until smooth. I personally recommend using a high-speed blender if you have one available, but it will work at high speed with any blender!

Check out these 15 Bodybuilding Breakfast Ideas (For Bulking or Cutting) for other breakfast recipes.

Customizations 

Higher Calorie For Bulking

Add more calories to this shake by adding more protein powder, peanut butter, or banana. You can also add other calorie-dense ingredients like coconut milk, avocado, or cottage cheese.

  • Add 1 scoop protein powder: +100 kcal
  • Add 1 tablespoon peanut butter: +90 kcal
  • Add 1 banana: +100 kcal
  • Add ¼ cup coconut milk: +140 kcal
  • Add ½ avocado: +160 kcal
  • Add ½ cup cottage cheese: +90 kcal

Low Calorie For Cutting

Cut calories in this high protein shake by reducing the amount of banana or peanut butter, or omitting ingredients like peanut butter or banana altogether. 

  • Reduce to ½ banana: -50 kcal
  • Remove banana: -100 kcal
  • Reduce to ½ tablespoon peanut butter: -45 kcal
  • Remove peanut butter: -90 kcal

Other Customizations

You can customize the flavor of this shake by using different fruit or flavors of protein powder. 

Try a chocolate protein and strawberry combo for something a bit richer, or even mangos with strawberry protein powder for a tropical taste.

Related Recipe: Banana Pudding Protein Shake (Quick & Creamy)

How To Store & Meal Prep:

 how to store and meal prep: protein shake with egg whites for bodybuilding

You can make this high protein shake recipe ahead of time by store it in the refrigerator for up to 24 hours or freezing for up to 1 month. The high-protein shake will keep longer if it is stored in the freezer. 

Other Protein Shake Recipe

Other Egg Recipes For Bodybuilding

Other Egg White Recipes For Bodybuilding

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protein shake with egg whites

Protein Shake With Egg Whites


  • Author: Kelsey Butler
  • Total Time: 5
  • Yield: 1 1x
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Description

This workout shake is perfect for any bodybuilder looking for more protein. It’s loaded up with nutrients and will keep you going strong through your workouts. The best part? All of these ingredients are cheap! Make this breakfast or post-workout snack tonight!


Ingredients

Units Scale
  • 2 egg whites (60 grams)
  • 1 scoop whey protein powder
  • 1/3 cup non-fat plain Greek yogurt
  • 1 tablespoon peanut butter
  • 1/4 cup blueberries
  • 1 banana, peeled
  • 1/2 cup ice
  • 1/2 cup water

Instructions

Combine all ingredients in a blender and blend until smooth

Notes

Best if made in a high-speed blender. Store in the refrigerator for up to 24 hours or freezing for up to 1 month.

  • Prep Time: 5
  • Category: Breakfast, Snack
  • Method: Blender
  • Cuisine: Bodybuilding Meals

Nutrition

  • Serving Size: 1
  • Calories: 495 kcal
  • Fat: 18 g
  • Carbohydrates: 42 g
  • Protein: 45 g

About The Author

KELSEY BUTLER

Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.