Quality protein is an important key to healthy eating, but sometimes it’s tricky to get enough. This delicious high protein shake not only fuels your muscles but your brain health as well. It’s also something my kids love!
Whole Foods Protein Shake
Sometimes I want a creamy shake, but I don’t want one packed with added sugar or artificial sweeteners that’ll leave me hungry in half an hour. And some of the protein powder options aren’t the best source of protein.
For a filling snack or meal without the insulin spike, consider this delicious coconut-based protein shake. It’s similar in taste and texture to a milkshake, but much more satisfying. Plus it makes a great meal replacement for breakfast on busy days or for muscle recovery post-workout.
Types of Protein
The protein in this smoothie comes from collagen powder and egg yolks, while coconut milk and coconut oil provide healthy fats. If you’re not comfortable consuming raw egg yolks or don’t have a trusted source, you can absolutely leave these out.
If you’re new to gelatin and collagen, I recommend starting with only a teaspoon or so a day and working up. Some people notice temporary digestive troubles from taking too much at once.
High Protein Shakes
You may have noticed this recipe doesn’t include the typical protein powder found in most protein shake recipes. When I came up with this recipe I was managing an autoimmune disease, that is now in complete remission. I find collagen powder to be a great option for those with dietary restrictions and who can’t have milk protein from whey, lactose, or casein.
Over the past several years it’s become easier to find high-quality protein supplements. A good grass-fed protein powder can be a great option for those who tolerate it. It’s an easy way to increase the amount of protein in your protein drink.
If you want to add in an extra scoop of protein powder for more grams of protein, then here are some of my favorite options. These are tested for heavy metals and contaminants, are non-GMO, are antibiotic and growth hormone free, and come from grass-fed, pasture-raised cows.
- Kion Chocolate/Vanilla protein shake powder
- Kion Unflavored whey protein powder
- Iconic Chocolate/Vanilla protein powder
Best Protein Shake Ingredients
I like throwing a banana in sometimes for the kids.
To make a regular vanilla protein shake, simply leave out the optional ingredients.
Nut butter is also a yummy addition that adds some more healthy fats and plant-based protein to the recipe. You can add a spoonful of cashew, peanut butter, or almond butter if desired. Some dark chocolate from cocoa powder with a scoop of peanut butter makes for a delicious chocolate peanut butter flavor!
Better Brain Health
Healthy fats are an essential part of healthy brain function. Getting enough protein is also critical for a healthy brain. And as a busy mom, I need all the brain power I can get!
There’s some evidence MCT oil can boost metabolism and help with weight loss. According to Cleveland Clinic, it’s also quickly absorbed to help provide an energy boost. A 3-month trial also showed it helps improve grip strength and other health markers that are directly linked with longevity. The healthy fats in coconut milk have similar benefits.
The egg yolks provide choline, B vitamins, protein, and other nutrients. They’re also a rich source of carotenoids that protect eye health. A 2017 study found that men who ate egg yolks after resistance exercises had better muscle metabolism than those who just had egg whites. While some people have caveats about eating raw eggs, I feel comfortable as long as the eggs are from a healthy, free-range source.
Brain Power Protein Shake Recipe
Servings
Equipment
Ingredients
- 2 cups coconut milk
- 1 TBSP MCT oil (or 2 TBSP coconut oil)
- 2 TBSP collagen peptides
- ½ tsp vanilla extract
- 2 egg yolks
- 1 cup ice
Optional flavor ingredients
- 1 TBSP cocoa powder
- 1 tsp ground cinnamon
- ½ cup strawberries
- 1 banana
Instructions
- Put all the ingredients into a blender or Vitamix and blend until smooth.
- Wasn’t that easy?!
Nutrition
Notes
- Use cold brewed coffee, tea, almond milk, or coconut water as the base
- Add other fruits or flavors
Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!
How do you make protein shakes? Share your favorite recipe in the comments below!
Sources
- American Heart Association News (2018, August 16). Are eggs good for you or not?
- Cleveland Clinic. (2022, September 28). Is MCT Oil Worth the Hype? Touted benefits include use for weight loss and energy boosts. Health Essentials.
- Vliet, S., et al. (2017). Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. The American journal of clinical nutrition, 106(6), 1401–1412.
Why can’t you use egg WHITES? But only the yolks?
thanks!
What kind of geletin do you uses – is it just Knox geletin?
This one: https://wellnessmama.com/go/gelatin/
Hi, thank you very much for the recipe. May I just double check, if gelatin powder and collahen powder are the same. I am thinking of using one with
Collagen Powder 600g Protein High Grade Unflavoured Hydrolysed Collagen Peptides Made in The EU from Pure Bovine 100% Collagen Hydrolysate in Resealable Pouch by Nu U Nutrition.
Would it be suitable for a 2.5 year old toddler?
Thank you,
Maria
Any reason i shouldn’t try freezing this? My husband works nights and would love for him to have this as breakfast but can’t turn on blender at 6am when he gets home with two toddlers and baby sleeping….so was thinking of freezing and then pulling a serving out to thaw in fridge that he could drink in mornings…..just didn’t know if nutritionally that wouldn’t work or something. Thank hou
That’s a great idea! I don’t see why it wouldn’t work…
Could I just skip the egg yolks and add Nutiva protein powder instead of collagen?
So no need to add gelatin in the hot liquid first?
How does that work?
I have seen that they always add gelatin in hot liquid to get dissolved and then add that to whatever shake.
Please reply
No, you don’t need to dissolve the collagen first.
I made this this morning with TJ’s frozen cherry blend for the fruit, no ice because my kids never refill it, and two TBSP instead of the yolks. I also added the cinnamon.
SO GOOD! Thank you!
This is a delicious smoothie recipe! You’re right, it does taste like a milkshake- but it doesn’t give me a stomachache, headache, and sugar rush after I drink it! I was uncomfortable with using our “store eggs” raw in this recipe, but to make sure I had enough protein I added almond butter. I also ate a hard boiled egg on the side. I’ve had this smoothie for breakfast almost every day this week because it’s nice and quick for rushed mornings. Thanks for yet another genius recipe, Wellness Mama! ?
Can you use powdered egg yolks for this recipe? I don’t have access to fresh eggs.
Thanks. going to get some fresh tomorrow, just located the store,
Helena
I would like your opinion on the use of goat’s milk, instead of dairy. I have a source that is reputable, but wondered if that is a wise choice. I think the dairy is causing some intestinal problems so need to make some changes.
Have you ever used goat’s milk in a smoothie?
thanks for all the work you do on our behalf, it is much appreciated.
Goat’s milk is great, especially if you have a good local source 🙂