Gluten free protein shakes. Info and Recipes

  • Protein shakes are absolutely gluten free.
  • Protein shakes are perfect alternatives for unhealthy meals. 
  • Whey protein can build muscles and give an immunity boost.
  • Protein shakes can be blended with any juice.

With growing awareness of health, everyone in town is hitting gyms, working out, doing yoga, and coming up with strict fruit diets, keto diets, and gluten-free diets. From young teens to adults, everyone wants to tone their bodies and gain healthy muscle. The best way to get a precise amount of protein to work out is through protein shakes. 

Strict diets cut down the number of glutens, carbs, and fats, but it is not advisable to cut them down completely as they can affect your body’s metabolism. This is where supplements come into the picture to help you maintain the balance and give you the right boost to work out.

Supplements can be pills, shots, and protein powder, among which protein shakes are the most preferred. 

Protein powders are naturally gluten-free, but some brands add gluten for extra flavor. If you are on a gluten-free diet, it is vital to check the ingredients of your supplements before consuming them.

So to aid your workout diets, let’s focus on gluten-free protein shakes!

What is a protein shake, is it gluten free and more

Gluten free protein shakes

A protein shake is a mixture of protein powder with water or milk. It can be mixed with other ingredients to make tasty protein milkshakes. Protein shakes help the body extract vital nutrients instantaneously.

Moreover, the liquid form of protein quickly gets mixed with the bloodstream and gives instant nutrient boost during or post work out and repair sore muscles. 

Protein powder is made up of whey protein, which is naturally gluten free but can be mixed with gluten or cross-contaminated, depending on the brand. To buy completely gluten-free whey protein, look for the third-party seal of approval for assurance. 

Every 100 grams of whey protein powder contains 0.9 grams of rich nutritious protein. It is made up of beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, and immunoglobulins.

These proteins are required to boost your metabolism and aid your muscle growth. 

Is protein shake gluten free?

Answering the big question, yes, natural protein powder is gluten free. Protein powder is made up of whey protein strains that do not contain any form of gluten.

Some protein powders can come with additional gluten substances, otherwise, they are naturally gluten-free. 

How do you consume it?

Protein shakes can be taken in various forms, either by mixing with water, fruit juices, or even milkshakes. They can be taken at any point of your workouts, hectic work life, or as a supplement to a meal.

However, you need to make sure you consume protein powders only if you need them

Drinking protein shakes with no exercise or excessive physical movement can have side effects on your metabolism. So grab a protein shake and lift some weights! Now that we know that natural protein shakes are gluten-free let’s look into other benefits!


Gluten free protein shakes
  • Aids in weight loss

Whey protein or protein shakes can increase your metabolism rate, which helps you burn more calories than usual. You can consume 600ml of protein shake for a meal instead of carbs or regular meals, preferably at breakfast. 

Well, you have to make sure to exercise when you consume gluten-free protein shakes to see visible weight loss. However, gluten free protein shakes are much better than other weight loss supplements as they have no side effects, cause no allergies, and are easy to consume.

Remember, never mix the protein powders with rich sugar-filled juices if you want to lose weight. 

  • Beneficial for cancer patients 

When cancer patients go through intense chemotherapy and radiotherapy, they tend to lose appetite and energy. They have a hard time consuming solid foods but need the nutrients to gain strength.

Instead of solid or semi-solid foods, protein shakes can give the required strength and energy to cope with these treatments. In addition, they are easy to drink with any other juice. 

Protein shakes can give cancer patients the required amount of nutrients to recover from intense chemotherapies. It is best to consult your doctor or a nutritionist to get the exact amount of protein powder prescribed based on its condition.

You can also mix the medicines into the protein shakes and consume them without any hindrance. 

  • Improves muscle growth

Whey protein has an amino acid called leucine that promotes muscle growth in the body. That’s why bodybuilders, gym addicts, and athletes extensively consume protein shakes.

Anyone who works out or does any excessive sports activity is recommended to have protein shakes to help their muscles grow, tone them, and even repair the sore muscles.

Some experts claim that people with protein powder during intense workout regimes have minimal straining or tearing muscles. They can quickly tend the hurt muscles and increase lactic acids in the body to work out more. 

  • Helps reduce blood pressure

Overweight or obese people may have higher chances of getting heart strokes due to workouts or even simple running. This is because they have less content of proteins and other essential nutrients in the body to give them the energy to exercise.

This can lead to high blood pressure when they work out as the heart desperately tries to produce more air and purify blood without any nutrients.

Some doctors recommend such patients to have protein shakes to help boost their bodies to burn fats. Balance your diet with the correct amount of protein shake to have a healthy blood pressure level. Gluten-free protein shakes add no fat or bad cholesterol to the body. 

  • Aids in reducing body inflammation

When you do any form of workout or do yoga, your muscles get stretched and pulled in many directions. Excessive exercise can cause body inflammation, and prolonged inflammation can often lead to chronic diseases. To avoid such a drastic stage, it is crucial to treat it at the earliest. 

Consuming whey protein or protein shakes can help you reduce body inflammation and repair muscle damages. They can act as a catalyst to the white cells and repair the tears in the muscles. Grab a protein shake when you are playing for hours or exercising vigorously to prevent inflammation. 

  • Diet food

The key benefit of a protein shake is that it fits right into any diet plan. It is a perfect diet for anyone who wants to become healthy and fit. You can consume a protein shake as a meal or bit by bit all throughout the day, like coffee. 

Having protein shakes will automatically reduce your solid food craving and help you have two times the energy to do something great. It has a higher content of protein than soy, eggs, and meat. Include protein shakes into your diet chart to become healthy and fit!

Well, now you know the benefits of protein shakes, don’t you think it’s about time you make exciting protein shakes?! So let’s get down to it.

Gluten-Free Banana Almond Protein Shake 

Bananas have great amounts of potassium, folate, and antioxidants, while almonds have nutrients that clear the bloodstream and lower your LDL or bad cholesterol. Both the ingredients make a perfect base for the protein shake. 

This shake is a post-workout smoothie containing 21 grams of protein, potassium, vitamin C, and magnesium. They aid in repairing microtears in the muscles and boost your body after an intense workout regime.

It contains 329 calories, 21 grams of protein, 26 grams of carbohydrates, 5 grams of rich fiber, and 17 grams of healthy fat. All you need for the smoothie is:


  • 1 scoop of gluten-free whey protein powder
  • 1 or 1 ½ banana
  • 3 tablespoons of almond butter
  • 1 tablespoon of hemp seeds
  • 5 almonds
  • ½ cup of plain Greek yogurt
  • ½ cup of coconut water (optional)
  • 1 cup of ice (optional)


  1. Take one scoop of gluten-free protein powder and banana into the blender
  2. Add hemp seeds and almonds, and then blend them
  3. Add almond butter and Greek yogurt to the mixture and mix it well
  4. Add coconut water and ice at the end and blend it nicely
  5. Well, your gluten-free banana almond protein shake is ready

Gluten-Free Protein Powder Shake

This protein shake has rich vitamin A, vitamin B6, vitamin E, vitamin C, and excess fiber. The gluten-free protein powder shake can repair muscle damages and give an instantaneous boost after your workout. 

This power shake is highly recommended to be consumed after your workout within 30 minutes. It quickly dissolves into your bloodstream and helps you rejuvenate for the day. The gluten-free protein powder shake contains 284 calories, 27 grams of protein, 42 grams of good carbohydrates, 7 grams of fiber, and 2 grams of fat. All you need is:


  • ¾ cup of fat-free milk
  • 1 scoop of gluten free whey protein powder
  • ½ ripe banana,
  • ½ cup of raspberries
  • ½ cup of blueberries
  • 5 ice cubes 


  1. Put the gluten-free protein powder, raspberries, and blueberries in the blender. 
  2. Blend them nicely, and then add the banana to it. 
  3. Finally, add milk and ice cubes to the mixture and blend it nicely. 
  4. You can add sugar for flavor but avoid it if you are on a diet. 
  5. Pour the powder shake into a glass and even try adding small pieces of blueberries to it. 

Well, your gluten-free protein powder shake is ready! Remember to have it within 30 minutes after working out for more impact. 

Gluten-Free Apple Green Grain Protein Shake

Gluten free protein shakes

Apple is rich in fiber, vitamin C, potassium, and antioxidants, while spinach has vitamin B6, B9, K, and E and increases folic acid and iron content in the body. Adding to those, oats are the healthiest among grains, help weight loss, and reduce blood pressure and risk of heart diseases. These three ingredients are perfect for a daily protein shake that can be consumed as a meal or sipped throughout the day. In case you only use water for the shake, it is perfect for pre-workout. 

The shake gives an impressive amount of energy for a hectic day. It contains 535 calories, 58 grams of protein, 13 grams of fat, 46 grams of carbohydrates, and 10 grams of fiber. 

All you need for the shake is:


  • 12 ounces of water/milk/yogurt 
  • 2 scoops of gluten free whey protein
  • 1 peeled apple 
  • 1 cup of spinach
  • 2 tablespoons of almonds 
  • ¼ cup of uncooked oats 
  • Ice cubes 
  • Cinnamon for taste 


  1. Blend oats, cinnamon, almonds first, and then add protein powder to it. 
  2. Now add apple and spinach to the blender and blend it.
  3. Add milk/yogurt/water to the mixture along with ice cubes and mix it. 

Well, your gluten-free apple green grain shake is ready. Choose water for a pre-workout shake, yogurt for a post-workout shake, and milk for all-day consumption. Have this shake maximum of thrice a week. 

Gluten-Free Pumpkin Pie Protein Shake 

Protein shakes are not always blended with fruits; they can be made with tasty and healthy vegetables like pumpkins. Pumpkin is a rich source of lutein and zeaxanthin, which keep your skin healthy and glowing, and is a source of Vitamin C and E. In addition, it acts as a natural sunscreen and gives a tremendous immune boost. Pumpkin pie protein shake is very healthy and can be consumed anytime, depending on the ingredients. The gluten-free pumpkin pie protein shake contains 60 grams of protein, 535 calories, 45 grams of carbs, 13 grams of fiber, and 13 grams of fat. 

All you need for the shake is: 


  • 12 ounces of water/ milk/ yogurt 
  • 2 scoops of gluten free protein powder ( vanilla flavor if you like)
  • ¾ cup of pureed pumpkin
  • 1 tablespoon of walnuts
  • 1 tablespoon of ground flax seeds
  • ½ cup of uncooked oats
  • Ice 


  1. Put pumpkin, walnuts, ground flax seeds, and oats into the blender
  2. Blend them nicely 
  3. Add whey protein powder and mix it nicely 
  4. Finally, add ice and milk/yogurt/water and blend it
  5. Pour the shake into a glass, and it’s good to go!

This is a perfect protein shake to be consumed during a workout if it’s blended with either water or milk (on intense workout days ) and yogurt for a post-workout protein shake. However, it cannot be consumed all day as pumpkin can easily oxidize after 1 hour of making.


Gluten-free protein shakes are the perfect alternative for unhealthy breakfasts and snacks. They can be consumed at any time of the day and can give a good energy boost.

Remember to cross-check the labels to ensure your whey protein powder does not have gluten content or cross-contamination. Shift to gluten-free protein shakes to have healthier and fitter bodies! Don’t forget to exercise! 

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