No Powder, No Problem - Tuna Protein Shake Recipe

M&S Writers
Written By: M&S Writers
June 25th, 2012
Updated: June 5th, 2015
Categories: Recipes Protein Shakes
89.7K Reads
Out of protein powder? No problem! This great tasting protein shake combines canned tuna with banana, milk, honey and peanut butter.
Nutrition Facts
  • 703
  • 52
  • 64
  • 29.5
Notice: Eating the right diet for your goals may result in increased lean muscle and decreased bodyfat.


  • 1 can of Tuna, packed in water, drained
  • 2 tbsp Peanut Butter
  • 1/2 - 1 tsp Honey
  • 1 medium Banana
  • 2 cups Milk (No less than 2% fat)

Cooking Instructions

Don't fear the tuna shake! This shake actually tastes a lot better than it sounds.

Combine all ingredients in a blender, and blend until extremely smooth.

Serving Suggestions

Makes one shake.

Posted on: Wed, 08/02/2023 - 12:18

Was this an April Fools’s joke? Horrible idea!

Posted on: Mon, 02/13/2023 - 17:28

Probably the worst thing I’ve tasted in my life. Like. I’m serious. Had to wash my mouth out after. Usually I’ll chug things that taste gross or eat straight tuna even tho I don’t like the taste just for the protein. I couldn’t even go back for a second sip

Richard Diaz
Posted on: Tue, 09/10/2019 - 14:11

I really like this shake, it's an excellent alternative

Posted on: Tue, 11/07/2017 - 14:19

Hi, anyone know if its ok if I substitute the tuna with chicken? Is there any side effects?

Posted on: Mon, 04/03/2017 - 02:27

Shake I use;
1 tin tuna
1 banana
2 tbs peanut butter smooth
Either 1tbs hunny or 1tbs Nutella for taste
Half a cup of oats
1 1/2 cups whole milk
If it's a morning I also throw in 1 and a 1/2 tbs of coffee
1tbs creatine some times not cause I often run out and forget to buy haha

Actually tastes ok... takes a bit of getting used to but packs on the weight better than any powder I've tried... and I do feel like I've got more energy throughout the day. Just brush your teeth afterwards of your breath will smell rank... burps rank too lol

Posted on: Wed, 02/22/2017 - 09:17

"This shake actually tastes a lot better than it sounds." - well that lie is a little misleading!

Posted on: Fri, 08/07/2015 - 06:36

Didn't like it :c

Posted on: Thu, 01/01/2015 - 11:43

I drank tuna shakes for many years during my college and bodybuilding years. My favorite recipe was 3 cans tuna strained, a cup of oats, 2 cups crystal lite ice tea.

John Reginald
Posted on: Mon, 08/11/2014 - 13:53

I drank this and got huge! I threw up afterwards but that was just all the wuss leaving my body

Posted on: Sun, 08/10/2014 - 14:14

Am a begginer in gym need tips n help to perform

Posted on: Sun, 08/10/2014 - 11:47

Hi am a new..want to ask is recipe work really becoz 2months ago I used the golden gold premium whey
is nice to drink but I didn't see any improvement from me..before taking this product my weight was 63.5 only want some body and keep fit and looking nice..
my instructor at gym have been balance my meal as ,steam veg,fish or chicken grill,green salads,b-bread with pi nuts butter , wish I to prepare my self a good fresh protein without side effect and save money

Posted on: Mon, 07/14/2014 - 08:18

This tastes disgusting so bad dont bother.

Posted on: Sat, 03/22/2014 - 07:40

Terrible taste :) but good for gainzzz :D

Posted on: Fri, 06/28/2013 - 00:27

Is This Recipe Good For Muscle Building ? When Should I Take It ? Before Or After Workout ?

Kevin mahoney
Posted on: Sat, 06/29/2013 - 02:04

Before a workout I would suggest, post workout fast digest protein would be more suitable, and in this recipe they are using milk, which is slow release, not exactly what you need after the gym.

Kevin mahoney
Posted on: Sat, 06/22/2013 - 05:20

I am however sceptical about the calorie content, I have worked out the macros on my calorie calculator and according to that the calories are coming out at around the 850cal mark, rather than the mentioned 700. So be careful, the calories will varie significantly depending on brand etc.

Posted on: Thu, 03/14/2013 - 16:42

I substituted the milk with almond milk and used raw honey. Taste Great. I could not taste the tuna at all.

Posted on: Mon, 03/04/2013 - 07:53

I tried this shake for the first time the other day, blended great!.. Anyone know a replacement i could use for the peanut butter? I really don't like it, tried to get used to it in small amounts but just makes me feel sick..

I was thinking of just taking the peanut butter out and replacing that with just some other nut.. Almonds? Cashews?..

Posted on: Mon, 02/10/2014 - 14:40

Imma replace the peanut butter with Nuetlla as i think it can add a little bit more calories, and because i dnt really like peanut butter that much, try it. gd luck :)

Posted on: Wed, 01/02/2013 - 10:12

Try this one 1 tub of low fat cottage cheese 1 banana half pint of 0.1% fat free milk put the cottage cheese into a siv and run water over it until you have only the chunks left reason for this is to get rid of the salt put all the ingredients into a blender with 4 ice cubes and blend on full power for 3 minutes makes a beautiful protein shake enjoy

Posted on: Sun, 12/09/2012 - 15:55

is there any alternative for tuna?, or do you have to use tuna? to be honest im just looking for a protein shake i could make without protein powder? please help me out

Ricky Johanivis
Posted on: Thu, 10/10/2013 - 23:57

1% milk, nesquick powder. pretty easy and cheap

Posted on: Fri, 11/30/2012 - 08:17

425 g can? Or smaller ones

Kepala jubur mu
Posted on: Fri, 11/30/2012 - 05:33

Can you segregate the amounts of protein from each source? Assuming one can of tuna has approx 20g pf protein, could the remaining 32g actually come from peanut butter, honey, banana and milk?

M&S Team Badge
Posted on: Fri, 11/30/2012 - 10:38

In this recipe, the vast majority of the protein will be from tuna. Use a Large can of Tuna.

Kevin mahoney
Posted on: Wed, 06/19/2013 - 08:41

A standard can of tuna is around the 32g of protein mark, added to that you have got 10-11g of protein per glass (2 glasses) peanut butter around another 15g from that. So that's how it adds up.

Posted on: Tue, 06/26/2012 - 08:35

i tried this today for the first time and i was sceptical of trying it after making it but i did anyway, i never used a bannana as me and the wife are going away soon and they would of gone off by the time we got back so i used an orange its suprisingly nice as you dont taste the tuna as much as the peanut butter, enjoyed it thankkyou :)