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
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?!
Notes
- Use cold brewed coffee, tea, almond milk, or coconut water as the base
- Add other fruits or flavors
Nutrition
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.
Ugh, i really want to try this smoothie, but i just don’t think that i could do the eggs! 🙁
Its still good without the eggs 🙂
I’ve been making a post-workout smoothie lately that my mom likes to call “Banana Nog”. I use 1 1/2 c milk, 1 med banana, and 1 tsp nutmeg. I also like to leave out the nutmeg and just have “Banana Milk”. Both my mom and I have never been big milk or banana fans until now, and just this week we’ve gone through over a gallon of milk each and two bushels of bananas. We feel great! It’s an awesome substitute to having juice or pop with lunches, too.
cows milk is terrible for you. Try making your own nut milks and making smoothies with them, wide arrange of nuts so the tastes are endless and much healthier.
Get raw cows milk-grass fed. NOT PROCESSED
it’s much healthier for you. My gut loves it. My body does amazing o it. U can taste the difference and I haven’t been able to get it the past few weeks and now I gotta take probiotics. With the raw milk I don’t!!!
Agree! Raw milk is super yummy and so good for you! Pasteurized milk on the other hand is just dead puss, can’t even tell when it goes bad…
I hear you on wanting the benefits of raw milk. However, in the event something goes wrong and you get a bad batch the consequences can be devastating. It can shut down your organs real fast. I feel that humans are not designed to require animal milk and while it is nourishing as a food source it is not needed. Therefore, I do not feel it is worth chancing raw milk. My feelings, as much as I do realize the benefits of all goes well. However, I do chance the raw egg yoke. (As opposed to the whole raw egg.)
how many servings is this?
About 2-4 🙂
I wanted to share a chart from Ramiel Nagels article for levels of phytic acid. Coconut has phytic acid too, if that is your concern, but it is a lower level. Nuts have high levels, as much as grains.
His work is based on Weston Price.
I love his book, it has helped our family a lot and his research is very thorough on removing phytic acid in grains.
www(dot)curetoothdecay(dot)com
The article is titled, Whole Grains Can Cause Tooth Decay
He mentions that for children and pregnat women, the levels of safe phytic acid should be around 150-400, preferably at the lowest possible.
FIGURE 2: PHYTIC ACID LEVELS8 In milligrams per 100 grams of dry weight
Brazil nuts1719Cocoa powder1684-1796Brown rice12509Oat flakes1174Almond1138 – 1400Walnut982Peanut roasted952Peanut ungerminated821Lentils779Peanut germinated610Hazel nuts648 – 1000Wild rice flour634 – 752.5Yam meal637Refried beans622Corn tortillas448Coconut357Corn367Entire coconut meat270White flour258White flour tortillas123Polished rice11.5 – 66Strawberries12
We made these the other day and the kids liked them. We ended up adding an extra banana and 2 TBSP of the cocoa, but I figure we’re learning. These are very different than the green smoothies we are used to starting the day with. Today I told the kids we are going to use strawberries and they all ran to help gather ingredients: ) One more question; What kind of coconut milk do you use? Thanks for the recipes and the guidance.
I made my own coconut milk (cheaper and tastier!). https://wellnessmama.com/2447/homemade-coconut-milk/
Hi there, Do you ever add any protein powder of any kind to your smoothies?
Occasionally I add something like Mark Sisson’s protein powder Primal Fuel, but usually just make them from high nutrient foods, so extra isn’t needed. I also usually just throw in some egg yolks for cheap and healthy protein.
what if we do not have fresh eggs..is there a substitute or just don’t use them at all?
just omit or add extra coconut oil
How many does this recipe serve?
depending on how much you drink, 1-2 people. My husband can drink it
himself, but it can serve 2 adults or several kids.
Can you store the excess in the fridge at all?
yum! I’ve never tried almond butter in my smoothies… I’ll have to give that a try, with some cocoa powder. Thanks for this idea!
Hi there, I love your breakfast ideas. You hit on my exact struggle. For these smoothies, didn’t you say they had egg yolks? How many for the recipe? Also, how do you keep your coconut oil from solidifying with the cold ingredients?
Sorry! Just added that. What I get for writing late at night I guess! I usually add two egg yolks and the texture is great. We have a vitamix, so that helps with mixing everything smoothly, but even when we just had a regular blender, the eggs help the coconut oil emulsify and it all ends up pretty smooth. Hope that helps!
Hi Wellness Mama! I really want to try this, but the egg thing is throwing me a for a loop. Do I just put the egg yolks in raw? I’m very new to this diet so this may be silly, but won’t that put me at risk for Salmonella? Thanks!
Yep, just throw the egg yolks in raw. It is a great source of
proteins, fats and nutrients. Just make sure you are using quality
eggs from a source you trust (local farmer, etc) and there will be
virtually no risk of salmonella. I wouldn’t try it with store eggs
though!
Ummmmm what if your allergic to raw eggs what can u substitute with instead of the raw eggs ?????
You could just leave them out if you can’t eat them.
I’m curious why you don’t use the egg whites as well?
I’m sensitive to eggs…
Hi! Can you use the “gelling” type of grass fed gelatin? That’s all I have & my gummies didn’t work out too well, id love to use it in smoothies if you think it would work? Thanks!