Weight Gain Shakes
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My weight gain shakes are creamy and packed with enough nutrients to help you achieve healthy weight gain. Over 10 flavor options!
There are healthier ways to be in a calorie surplus. That’s where my weight gainer shakes come in. With added calories and protein, one shake a day can easily help you gain weight and build muscle. Plus, they actually taste good!
A calorie surplus is essential for gaining weight and supporting muscle growth, as noted by the Mayo Clinic, but how you reach that surplus makes all the difference.
I’ve always been on the smaller side, so getting enough calories in has been a struggle for me. That’s what first inspired me to create high calorie protein shakes like this one – they’re an easy way to reach a calorie surplus without feeling stuffed or sluggish. Over time, they’ve become one of my go-to strategies for building muscle and maintaining a healthy weight.
Table of Contents
Why I drink these high calorie protein shakes
- Healthy. There’s no refined sugar, and each one is full of vitamins, minerals, fiber, and protein to help you build and retain muscle.
- So many flavor options! The high-calorie protein shake recipe is pretty simple, but I included tons of different flavorings so you never have to make them the same way twice.
- Convenient. Cooking your calories takes a while, so I prefer to make a shake. Plus, they work just as well for breakfast, a post-workout snack, or even dessert. Also, from personal experience, they are SO much easier to consume than whole foods.
- Indulgent. They’re thick, creamy, and taste exactly like a milkshake!
Ingredients needed
- Protein powder. I typically use vanilla whey protein powder, but when I’m looking to add even more bulk, I opt for a high-calorie protein powder. These typically contain an extra 200-300 calories per serving. Opt for a clean brand like Optimum or Dymatize.
- Rolled oats. Also known as old-fashioned oats. Quick oats can work, but the former will make for a thicker smoothie. Use certified gluten-free oats if needed.
- Peanut butter. For healthy fats and extra calories. Feel free to use other nut butters like almond butter.
- Maple syrup. For essential sweetness. Honey or agave nectar also works.
- Milk. I used unsweetened soy milk, but whole milk also works.
- Mix-ins. For the three main flavors, you can choose between cocoa powder, banana, or strawberries. See below for more flavor options.
Flavor variations
Real talk here. If I had to have the same high-calorie protein shake day in, day out, I’d be bored out of my mind! So, I’m sharing the ten or so flavors I rotate between to keep things interesting.
- Triple berries. Add ½ cup of fresh or frozen raspberries, blueberries, and strawberries.
- Cookies and cream. Add 1-2 Oreo cookies.
- Nutella. Instead of peanut butter, use healthy Nutella. Add 1-2 tablespoons of cocoa powder to enhance the chocolate flavor.
- Double chocolate. Use chocolate protein powder, add 2 tablespoons of cocoa powder, and drizzle with chocolate syrup.
- Chocolate peanut butter. Use peanut butter and add 2 tablespoons of cocoa powder.
- Banana. Add a frozen banana and use honey as the sweetener.
- Strawberries and cream, Add 1 cup of frozen strawberries and replace half the milk with Greek yogurt.
- Snickers. Add cocoa powder, caramel syrup, and cocoa powder.
- Chocolate coconut. Add 1/4 cup of unsweetened shredded coconut flakes and use coconut milk.
- Tropical. Add coconut chunks and pineapple chunks, and use coconut milk.
How to make high calorie protein shakes
For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Blend. In a high-speed blender, add all the ingredients and blend until smooth. If using mix-ins, add them and blend once more.
Step 2- Serve. Pour into a large glass or a protein shaker bottle and enjoy.
What are the best weight gain shake ingredients?
While you can resort to a weight-gain protein powder (like a mass gainer), you can also add whole foods to increase the calories. Here are some ideas:
- Avocados. Heart-healthy fats and fiber. Per one medium avocado, there are approximately 245 calories.
- Full-fat yogurt. Adds extra protein and creaminess. Per one cup serving, there are 220 calories.
- Coconut flakes. Add coconut flakes to one of the chocolate-based smoothies. A 1/2 cup serving provides 150 calories.
- Ice cream. Turn your weight-gain smoothie into a milkshake! One scoop quickly provides around 300 calories.
- Chia seeds. Adds fiber, protein, and healthy fats. Per 1/4 cup serving, there are 200 calories. Be sure to add an extra 1/2 cup of milk to the shake so it will blend smoothly.
Arman’s recipe tips
- Make them vegan. Use plant-based protein powder (like pea protein) and dairy-free milk. I tested these shakes with all kinds of protein powder to make sure the texture stayed creamy, no matter which option you choose.
- Nut-free. Use sunflower seed butter or tahini.
- Swap the oats. Use other grains like buckwheat flakes, brown rice flakes, or any other flake cereal.
- Lower the carbs. Try making my keto shakes instead.
- Use Ensure protein drink instead of milk to add even more calories! I’ve tested this with vanilla and chocolate, and it tastes delicious without leaving you feeling heavy or sluggish.
Storage instructions
To store: Weight gain smoothies should be enjoyed within 2 hours of preparation, but they can be stored in the refrigerator for up to two days. When ready to drink, be sure to add a splash more milk to thin it out.
To prep: Prepare baggies of oats and protein powder. When ready to make a shake, simply throw it into a blender with the nut butter, maple syrup, milk, and any add-ins and blend until smooth.
Frequently asked questions
Homemade weight-gainer shakes are great for skinny guys (like myself). They healthily pack in extra calories without adding excess bulk from non-liquid food. As a real-life example, I consumed one of these homemade shakes every day for 6 months (as a breakfast replacement) and was able to pack on over 20 pounds of weight. Most of this was also lean muscle mass, as I was weightlifting at the same time.
They can be! Store-bought weight gainers are convenient, but they are often loaded with sugars and fillers. Homemade versions (like this recipe) give you control over the ingredients, so you can balance calories, protein, and healthy fats in a way that supports sustainable weight gain.
Besides weight gain, consuming packaged and pre-formulated weight gainers can cause bloating and stomach pain, as they often contain artificial colors, flavors, and sweeteners. To prevent this, always make your own at home!
✅ Nutrition reviewed
This smoothie recipe provides dietary advice and calorie suggestions, so the nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT, for accuracy and balance.
Weight Gain Shakes
Ingredients
- 1/4 cup protein powder * See notes
- 1 cup rolled oats
- 2 tablespoons peanut butter ** See notes
- 2 tablespoons maple syrup or honey
- 1 cup milk of choice
Instructions
- In a high speed blender add the protein powder, rolled oats, peanut butter, maple syrup, and milk, and blend until smooth. If making a different flavor, add the mix-ins required and blend once more.
- Pour into a large glass or a protein shaker bottle and enjoy immediately.
Notes
Nutrition
More smoothies and shakes
- Snickers protein shake
- Cinnamon roll protein shake
- Carrot smoothie
- Peanut butter protein shake
- Protein milkshake
- Protein smoothie
- Coffee protein shake
- Chocolate protein shake
- Protein coffee
Originally published February 2022
Awesome blog.
Thanks Jacki, hope you find everything you need!