The infamous McDonald’s Shamrock Shake makes its rounds once a year at the Golden Arches. Over 60 million of them have been sold since they were first introduced. With 54 ingredients in each shake, though, they are pretty much the opposite of real food!
It might come as a surprise that I’ve never actually tried this seasonally popular drink, but when some friends who normally eat super healthy were raving about how much they love this green concoction from one of the most unhealthy restaurants, I decided to attempt to create a healthy, real food version!
Besides, I’m a big fan of getting nutrition through smoothies and shakes! This version includes nutritious avocado, so it is a tasty (and much healthier!) way to get your Shamrock Shake fix.
A Little Shamrock Shake History
Shamrock Shakes were first introduced in the 1970s but they didn’t gain much popularity and were discontinued. Over the years this shake has morphed from a lemon and lime sherbet concoction, to a vanilla sundae with disturbingly neon-green shamrock sauce, then into a milkshake, and eventually evolved into the mint and vanilla flavored drink that’s so popular.
The McDonald’s Shamrock Shake relies on artificial green coloring, artificial flavor, and loads of high fructose corn syrup. This real food shamrock shake uses pure peppermint oil extract and naturally green foods like spinach and avocado.
Even though there are veggies hiding in this dessert, all that’s tasted is creamy, minty goodness.
A Healthy Dessert? Perfection!
Some people may find it strange to add avocado to a dessert, but this fruit adds a creamy texture and healthy fats. One avocado alone contains the full daily value of vitamin K and folate and about 70% of the daily required vitamins B5, B6, C, and E.
Spinach is a familiar green in salads and breakfast quiches, but it’s just as at home in this real food shamrock shake. This green leaf contains high amounts of vitamins A, C, and K, as well as folate and some B vitamins. Spinach is a good source of certain minerals too, like iron, magnesium, potassium, and manganese.
Even better, avocado increases the bioavailability of the anti-inflammatory nutrients in the spinach. Spinach contains a poorly absorbed source of plant iron called non-heme iron. However, when vitamin C-rich foods are paired with plant based iron sources, it significantly increases their bioavailability. The high amount of vitamin C in the avocado works perfectly!
A note for anyone who has a thyroid issue, or is otherwise trying to avoid oxalic acid: use cooked spinach instead of raw.
Real Food Shamrock Shake Recipe
Although the fast food version is only available once a year, this sweet treat is worth having all year round. It’s creamy and sweet, with enough nutrition to make it a smart choice any time of the year. Although not as sweet as the original version, (which contains over 19 teaspoons of sugar for a medium size!) feel free to add some more maple syrup or honey if you prefer a sweeter taste.
This recipe makes enough for two real food shamrock shakes so it can be shared with a friend!

Healthy Shamrock Shake Recipe
Ingredients
- 2 cups milk of choice
- 1 tsp mint extract
- 2 tsp vanilla extract
- ½ avocado peeled
- ¼ cup maple syrup or raw honey or vanilla stevia to taste
- 1 cup raw spinach packed
- 4 cups ice cubes
Instructions
- In a blender combine the milk, mint extract, vanilla, avocado, maple syrup or honey, and spinach. Blend until very smooth.
- Add the ice cubes and blend just until it forms a shake consistency. Add more milk if it’s too thick for your blender.
- Pour the milkshake into cups and enjoy!
Notes
Nutrition
Do you or did you used to enjoy Shamrock Shakes? Leave a comment and let us know how you enjoyed this real food version!
Sources:
- Sean Lynch and James Cook, “Interaction of vitamin C and iron,” Annals of the New York Academy of Sciences, vol. 335 (December 1980).
Can I use fresh spearamint? How much do you think i would I have to use?
Has anyone tried this with dates in place of the maple syrup (etc)?
I have a nickel allergy, is there an alternative to spinach, or can I just omit it?
You can use another green – try to use one with a milder flavor.
46 grams of sugar still seems like a lot…is that just from the honey/maple syrup? I’ve been trying to keep sugars low due to inflammation, but is it different if it comes from a natural source? Thanks 🙂
I added organic cocoa powder and it was THE BOMB!!!
Mmm. This was pretty good! I used a little stevia and some peppermint essential oil. I also tried it with cacao powder—also delicious—and with raw milk kefir…which was slightly weird, but still good.
I love the real McDonalds shake, nasties and all, but only have one per year. I am comfortable with that. But I will try your version since readers gave it such good reviews! Then I can have it year round- I love mint!
Delicious! I used half canned coconut milk and half almond milk, mint (not peppermint) extract, added a scoop of pea protein and a Tablespoon of cacao powder, and got a thumbs up from my 4yo!
This was SO good! I used canned coconut milk so it was extra thick. 4 servings for our family too. Thank you!
I use spinach avocado and coconut milk along with a protein mix, and coconut oil every morning , so delicious and feel great. Sandra