Introduction
Over the years, I’ve experimented with countless protein shake recipes — from regular whey protein to vegan blends. After cycling through many options, I finally settled on Naked Brown Rice Protein. This is the one I recommend time and time again, not because of hype, but because other powders often trigger IBS symptoms or cause discomfort for those with sensitive stomachs.
Many vegan protein powders rely heavily on soy protein, which is high FODMAP and a common digestive trigger. If you’re following a low FODMAP diet or struggle with certain food intolerances, picking the right protein powder is crucial.
This blog shares my go-to high-protein shake recipes for different goals — from muscle gain to IBS-friendly options — including some I’ve modified over time due to food sensitivities. Even if you’re not low FODMAP, you may find a few new favorites here.
High-Calorie Protein Shake Recipe for Weight Gain and Muscle Building
When your goal is bulking or adding mass, calories are your friend; however, they should come from nutrient-dense ingredients. This recipe is inspired by years of trial and error (and even borrowing an ingredient or two from other people’s shakes).
Why walnuts?
They don’t just add a nutty sweetness. Walnuts are rich in unsaturated fats (both monounsaturated and polyunsaturated), which are heart and brain healthy. Plus, most people don’t get enough of these beneficial fats in their daily diet.
Ingredients:
- 1 serving of protein powder
- 1 cup of Lite & Fit yogurt (vanilla works beautifully)
- Choice of two fruits: apple, banana, kiwi (fructose note: while great for energy, fruits contain varying amounts of fructose — some individuals with IBS may need to avoid certain ones)
- 1 bottle of Ensure (vanilla preferred — nutrient-rich, but note it contains a small amount of soy)
- Milk to fill cup
- ¼ cup walnuts (or less, based on preference)
- 1 Tbsp powdered ginger (for bloating prevention and immune support)
- 1 Tbsp Ceylon cinnamon (for antioxidants and liver safety)
Instructions:
Blend everything in a NutriBullet or similar high-speed blender until smooth.
Pro tip: This works as both a meal replacement and a muscle-building supplement. You can swap the fruit for veggies like spinach or zucchini to boost nutrients without adding too much sugar.
Low FODMAP Protein Shake Recipe for Sensitive Stomachs
If you’ve ever had a protein shake leave you feeling bloated, gassy, or uncomfortable, FODMAPs could be the culprit. Certain fruits (especially apples, pears, and stone fruits) are high in fructose and sorbitol, which can trigger IBS symptoms in sensitive individuals.
Why no fruit?
While fruits are healthy for most people, the fructose and sorbitol in them can ferment in the gut, leading to bloating, diarrhea, or abdominal discomfort for those with IBS. Even small amounts can be problematic for some.
Ingredients:
- 1 serving of protein powder
- 1 bottle of Ensure (vanilla preferred)
- 2 cups high-protein milk (lactose-free if needed)
- 1 Tbsp cinnamon
- 1 Tbsp powdered ginger
Optional add-ins: Baby carrots or spinach for extra micronutrients — both are generally low FODMAP.
Instructions:
Blend until smooth. This recipe skips high-FODMAP fruits, yogurt, and nuts to keep it gentle on digestion while still delivering a solid protein punch.
A Few Extra Tips from Experience
- Know your triggers: If you’re curious about which fruits or additives might be causing symptoms, a low FODMAP elimination diet can be a game-changer.
- Powder choice matters: Brown rice protein has been my go-to for years because it’s gentle on digestion and still offers a full amino acid profile.
- Natural flavor boosters: Cinnamon, ginger, and vanilla extract can make a shake taste indulgent without adding sugar or gut irritants.
For more on how I approach low FODMAP eating and gut-friendly recipe adjustments, check out our previous blogs for recipes that are healthy and easy on the stomach.
Low-FODMAP Lemon Herb Chicken with Roasted Veggies (Easy 30-Minute Dinner)
3 Delicious Tilapia Recipes for Fat Loss & Muscle Growth (Ready in 20 Min or Less!)
Final Thoughts
Protein shakes are incredibly versatile. Whether you’re aiming for weight gain, weight loss, or simply want a healthy smoothie idea that won’t upset your stomach, the right combination of ingredients makes all the difference.
If you’ve been struggling with post-shake bloating or IBS symptoms, try starting with the low FODMAP version above and reintroduce ingredients one by one to see what works best for you.
Bottom line: There’s no one-size-fits-all recipe. Listen to your body, keep experimenting, and you’ll find the perfect shake for your needs.
BONUS:
Check out this amazing video of another low FODMAP vegan protein shake recipe:
Recommended Blogs to Read:
These protein shake recipes will pair great with our 6 days a week training plan to help maximize muscle growth, you can read more about it here:
Unlock Maximum Muscle Growth with This 6-Day Hypertrophy Training Plan
Protein Shake FAQ
- What is the best protein powder for IBS or sensitive stomachs?
The best option for most people with IBS is a low FODMAP protein powder, such as brown rice protein, pea protein isolate (without added inulin or fructooligosaccharides), or egg white protein. Avoid whey concentrates, soy protein, and blends with artificial sweeteners if they trigger your symptoms. - Can I make a high-calorie protein shake without dairy?
Yes. Use lactose-free milk alternatives such as oat, almond, or macadamia milk, paired with a plant-based protein powder. Add calorie-dense, gut-friendly ingredients like walnuts, chia seeds, peanut butter, and banana (if tolerated). - Are fruit-free protein shakes healthy?
Absolutely. You can still get plenty of nutrients from low-FODMAP vegetables like spinach, zucchini, and baby carrots, along with spices like cinnamon and ginger for antioxidants and anti-inflammatory benefits. - Is Ensure safe for people with IBS?
Ensure can be tolerated by some people with IBS, but it does contain small amounts of soy and sugars that may cause symptoms in sensitive individuals. If you notice discomfort after drinking Ensure, opt for a fully low-FODMAP, homemade alternative. - How much protein should I aim for daily?
For most adults, 0.8 to 1.2 grams of protein per kilogram of body weight is a healthy range, but athletes and those doing intense strength training may need 1.4–2.0 grams per kilogram. Consult a registered dietitian for personalized guidance, especially if you have digestive concerns.
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Disclaimer: This blog shares general fitness and wellness tips based on personal experience and research. It is not intended to substitute medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider before starting any new workout, diet, or health routine. Use of any information on this site is at your own risk.
Sources
Mayo Clinic. Irritable Bowel Syndrome (IBS): Symptoms and Causes. https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016
Cleveland Clinic. Low-FODMAP Diet. https://my.clevelandclinic.org/health/treatments/22466-low-fodmap-diet
NutHealth. Walnuts: Nutrition Facts. https://nuthealth.org/nut-facts/walnuts/
Facing Dementia Together. Healthy Fats for a Healthy Brain. https://facingdementiatogether.au/en/healthy-fats-for-a-healthy-brain/
Fernandez-Banares, F., Esteve, M., Humbert, P., et al. (1991). Role of Fructose-Sorbitol Malabsorption in the Irritable Bowel Syndrome. PubMed. https://pubmed.ncbi.nlm.nih.gov/2394324/