Close-up scoop filled with pale green powder

Matcha Protein Shake

Recipe Card
Prep Time 3 minutes
Total Time 3 minutes
Servings 1
Difficulty Easy
Dietary Vegan-adaptable, gluten-free

Ingredients

Base - 1 teaspoon (2g) BENBU Ceremonial Grade Matcha - 1 scoop (25-30g) vanilla or unflavored protein powder (whey, pea, or rice protein) - 1 cup (240ml) oat milk, almond milk, or whole milk - 1/2 frozen banana (about 60g) - optional, for creaminess and sweetness - 1/2 cup (75g) ice cubes - 1 tablespoon honey or maple syrup (optional, taste first)

Optional Add-Ins - 1 tablespoon almond butter or peanut butter (healthy fats, extra creaminess) - 1 tablespoon flaxseeds or hemp seeds (fiber, omega-3) - 1/4 teaspoon vanilla extract - Pinch of salt (enhances sweetness)

Steps

  1. Sift the matcha. Add 1 teaspoon of BENBU matcha to the blender. Sift directly into the blender to break up clumps before adding liquid. Or dissolve in 2 tablespoons of warm (not hot) water first, then add to the blender.

  2. Add protein powder. Add your protein powder on top of the matcha.

  3. Pour in milk. Add the milk. Liquid goes before ice - it helps the blender process the powders first.

  4. Add remaining ingredients. Add frozen banana (if using), ice, and any optional add-ins.

  5. Blend on high. Blend for 45-60 seconds on high speed until completely smooth and frothy. The shake should have a slightly thick consistency - not watery, not as dense as a smoothie bowl.

  6. Taste and adjust. Taste before adding sweetener. Vanilla protein powder adds sweetness, and the banana contributes natural sugar. Many people find no extra sweetener needed.

  7. Serve immediately. Pour into a tall glass. Dust lightly with matcha through a fine sieve for a clean green finish.

Notes

  • Protein powder quality matters here. A vanilla protein powder with clean ingredients and no artificial sweeteners lets the matcha flavor come through. Heavily sweetened or flavored proteins can overwhelm the matcha.
  • If you don't have a blender, use a shaker bottle. Dissolve the matcha and protein powder in a small amount of milk first (whisk or shake vigorously), then add the rest of the cold milk and ice. Skip the banana in shaker bottle versions.
  • Ceremonial grade matcha gives a smoother, less bitter result in shakes where the flavors need to balance without competing. ceremonial-vs-culinary-matcha

The Case for Matcha Before or After Training

Matcha has been used as a pre-training supplement by those looking for a cleaner energy source than coffee. The caffeine in matcha works alongside L-Theanine - an amino acid naturally concentrated in shade-grown tea leaves - to produce a more sustained, focused energy state than caffeine alone. matcha-before-workout

BENBU matcha is shade-grown in Japan, a process that drives up L-Theanine concentration in the leaf as the plant responds to reduced light. It's first-harvest, meaning the youngest, most tender leaves - the ones that contain the highest concentration of active compounds. Stone-milled in small batches to an ultra-fine powder that disperses completely through a shake without gritty residue. what-is-matcha

Combined with a quality protein source, this shake works well as a pre-workout primer or post-workout recovery drink. The protein handles muscle repair. The matcha handles energy and focus. They don't compete.

Choosing Your Protein Powder

The protein powder you use changes this recipe more than anything else.

Vanilla whey: The most common choice. Sweet, creamy, mixes smoothly. Whey protein blends extremely well with matcha - the dairy base softens matcha's vegetal edge. Look for one without artificial colors or excessive thickeners.

Pea protein: The most popular plant-based option. Slightly earthy flavor that pairs naturally with matcha. Can be slightly grainier than whey; blending with frozen banana helps smooth the texture.

Rice protein: Lighter and more neutral than pea protein. Good base for letting matcha flavor dominate. Texture is thin - add extra banana or nut butter to bulk it up.

Unflavored protein (whey or plant): Best if you want matcha to be the primary flavor. Gives you full control over sweetness and taste. Combine with a teaspoon of vanilla extract and a drizzle of honey.

Avoid: Chocolate protein (fights with matcha), strongly artificial-tasting proteins, or anything with a chalky aftertaste. The shake's flavor is only as good as its ingredients.

Tips for Getting It Right

Dissolve matcha first. Matcha clumps in cold liquid when added dry alongside heavy powders. Sifting helps, but the most reliable method is dissolving it in 2 tablespoons of warm water (not hot - not boiling) before adding to the blender. 10 seconds of stirring, then blend. No clumps.

Frozen banana for creaminess. Half a frozen banana adds body, natural sweetness, and a creamy texture. It also reduces the need for added sugar. If you dislike banana flavor, freeze and use 1/4 cup of frozen cauliflower florets instead - they blend invisible and add the same creaminess without any taste.

Ice vs. frozen banana. You can use one or both. Frozen banana with no ice = thick, milkshake-like consistency. Ice cubes only = thinner, icier texture. Most people prefer the banana version. Pure ice-based shakes work better with a full banana rather than half.

Nut butter. A tablespoon of almond or cashew butter rounds out the shake significantly. The fat binds the flavors together and makes it more filling. Add it with the other wet ingredients.

Salt. A small pinch of salt - even in a sweet shake - makes all other flavors more pronounced. This works in smoothies, shakes, even baked goods. Try it once and you'll add it by default.

Shaker bottle method. If you're at a gym or don't have a blender: add sifted matcha and protein powder to the shaker, add 2-3 tablespoons of liquid, seal and shake hard for 15 seconds to form a paste, then open and fill with cold milk and ice. Shake again. This approximates the dissolved matcha method without a blender.

Variations

Matcha Banana Peanut Butter Shake Add 1.5 tablespoons of natural peanut butter and a full frozen banana. Skip the ice - the banana provides enough chill. This is the most filling version. Works as a meal replacement.

Matcha Green Protein Shake Add a large handful of baby spinach. The spinach turns invisible in the green of the matcha but adds iron and vitamins. Keep spinach fresh (not frozen) for the cleanest flavor.

Matcha Mango Protein Shake Replace the banana with 1/2 cup of frozen mango. The tropical sweetness of mango and the floral notes of matcha work well together. Use unflavored or coconut-flavored protein powder.

Iced Matcha Protein Latte Skip the banana and use only milk and ice - less protein powder (half a scoop). The result is thinner, more drink-like than shake-like. Serve over ice in a tall glass. Closer to an iced latte than a shake. how-to-make-matcha

Matcha Collagen Shake Replace standard protein powder with collagen peptides (1-2 scoops). Collagen dissolves easily and adds minimal flavor. Good for those who find standard protein powders too heavy.

Double Matcha Shake Use 1.5 teaspoons (3g) of matcha for a stronger flavor. Add 1/4 teaspoon of vanilla extract to balance. This version has a distinct, pronounced matcha taste throughout - not subtle.

Storage

Drink immediately. Protein shakes are best consumed within 15-20 minutes of blending. Protein powders, especially whey, can develop an unpleasant texture if left to sit in liquid. The matcha will also start to oxidize and turn a duller color.

Pre-blend packs. You can prep individual freezer packs: measure and bag your frozen banana, add the sifted matcha and protein powder into a small zip-lock pocket (or premixed dry blend). Label and freeze. When you want a shake, dump the bag contents into the blender, add milk, blend. 90 seconds total.

Dry mix storage. If you're making this regularly, combine your protein powder and pre-sifted matcha in a jar (multiple servings). Store at room temperature, sealed. This saves the sifting and measuring step each time.

BENBU matcha powder: After measuring, seal the tin or pouch immediately. Light and oxygen degrade matcha faster than anything else. The BENBU packaging - oxygen-barrier tins and nitrogen-sealed pouches - is designed to slow this process. Keep opened containers away from sunlight and heat. how-to-store-matcha

FAQ

How much protein does a matcha protein shake have? This depends entirely on your protein powder. Most standard scoops contain 20-25g of protein. The banana adds minimal protein (about 1g). The milk adds 4-8g depending on type. Total: typically 25-30g with a standard scoop and oat milk.

Can I make a matcha protein shake without a blender? Yes. Use a shaker bottle and dissolve the matcha and protein powder in a small amount of liquid before filling the rest with cold milk and ice. You lose the frozen banana texture, but the shake still tastes good.

Is matcha better than coffee before a workout? The answer depends on what you're looking for. Matcha provides caffeine plus L-Theanine, which is associated with a calmer, more focused energy state in the research literature - less peak spike, less crash. Coffee gives a faster, sharper caffeine hit. Some people find matcha-based pre-workout feels steadier. matcha-before-workout

What protein powder goes best with matcha? Vanilla whey is the most compatible for flavor - its sweetness and dairy base work well with matcha. For plant-based, pea protein is the closest match. The key is avoiding anything with strong competing flavors (chocolate, berry) or heavily artificial taste.

Can I make this with water instead of milk? Yes. The shake will be thinner and the matcha flavor more exposed (less buffered by dairy or plant milk). It's sharper but still drinkable. Add extra sweetener to compensate for the missing richness.

How much matcha is in a typical workout serving? This recipe uses 1 teaspoon (2g) of matcha. Typical matcha servings range from 1-2g per drink. For reference on daily amounts and safe consumption levels, how-much-matcha-per-day.

Can I use this recipe as a meal replacement? With the full banana, nut butter, and a full scoop of protein, this shake is fairly substantial. Whether it adequately replaces a meal depends on your caloric needs. Adding extra nut butter or seeds increases the calorie density.

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