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
- Use cold brewed coffee, tea, almond milk, or coconut water as the base
- Add other fruits or flavors
How do you make protein shakes? Share your favorite recipe in the comments below!
- 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.