As late spring transitions into early summer, I reach for this delightful Rhubarb Smoothie recipe, which perfectly captures the season’s essence. Each year, I celebrate the arrival of fresh rhubarb by making a batch of compote or jam, eagerly anticipating the moment this tart ingredient appears at the farmer’s market. If you can’t get enough of this seasonal treat, don’t worry, you can freeze rhubarb to enjoy its unique flavor even when it’s out of season!
Just remember to remove the rhubarb leaves, as they are not safe to eat due to their high oxalic acid content. Toss them in the compost pile and focus on those vibrant, delicious stalks instead.
This smoothie makes for a refreshing morning boost or a tasty snack throughout the day, and its pretty pink hue is sure to bring a smile to your face!
Quick Tip For Freezing Rhubarb
When it is rhubarb season save that tart rhubarb! To freeze rhubarb, simply wash and chop the rhubarb stalks into 1-inch pieces. Spread them in a single layer on a baking sheet and freeze for 1-2 hours until firm. Then, transfer the frozen pieces to airtight freezer bags, removing as much air as possible before sealing. Label the bags with the date, and store them in the freezer for up to a year!
Tools
Vitamix Blender or another high-powered blender
Ingredients In This Strawberry Rhubarb Smoothie
Rhubarb: Cooked rhubarb, prepared as a rhubarb compote or jam, adds a tangy sweetness to your smoothie.
Frozen Strawberries: While frozen strawberries provide a convenient chill, you can also use fresh strawberries. Just add a few ice cubes to keep the smoothie thick and cool.
Coconut Water: This adds a subtle sweetness and a hydrating boost, perfectly complementing the tartness of the rhubarb and strawberries.
Orange Juice: This adds more flavor, sweetness, and depth.
Add-ins
Protein: Enhance your smoothie with a protein boost by adding pumpkin seeds, protein powder, or collagen.
Fiber: Incorporate chia or flax seeds for an extra fiber kick that supports digestion.
Flavor: Sweeten and elevate the taste with a drizzle of maple syrup, a scoop of ice cream, or a splash of pomegranate juice for a unique twist.
Substitutions
Strawberries: If you want to switch things up, or don’t have strawberries, try using fresh fruits such as raspberries, cherries, or blackberries.
Liquid: For a creamy smoothie, opt for coconut milk, or another creamy plant-based milk.
Step-By-Step Instructions
This recipe is super easy to make.
Blend the Ingredients: In a blender, combine the cooked rhubarb or rhubarb jam, frozen strawberries (or fresh with ice), coconut water, and any optional protein, fiber, or flavor ingredients you’d like to add.
Adjust Consistency: Blend until smooth. If the smoothie is too thick, add a little more liquid until you reach your desired consistency.
Taste and Adjust: Taste your smoothie and adjust the sweetness or flavor as needed by adding honey, ice cream, or pomegranate juice.
A Variation
Transform your morning smoothie into a deliciously thick smoothie bowl by reducing the amount of liquid, making it so thick you can spoon it up! Pour the thickened smoothie into a bowl and top it with your favorite toppings, such as sliced sweet strawberries, crunchy nuts, seeds, and a sprinkle of granola.
Serving Suggestions
Pour the smoothie into a glass or bowl, adjusting the liquid as needed to find the right consistency. For a thicker smoothie bowl, reduce the liquid to create a delightful texture that you can enjoy with a spoon.
I love to serve this recipe as a light breakfast or as a complement to a heartier morning meal. It pairs wonderfully with avocado toast, waffles, or a savory quiche!
Additionally, this smoothie makes a fantastic snack, providing a tasty way to add more fiber and fruit to your diet throughout the day. Enjoy!
Dietitian Approved Recipe
This Strawberry Rhubarb Smoothie is a healthy addition to a balanced diet. It offers a delightful blend of flavors while providing essential nutrients. With its combination of fruits and vegetables, this smoothie is packed with vitamins, minerals, and antioxidants that support overall health.
To enhance the nutritional profile and make this smoothie more satisfying, I recommend adding protein powder, such as collagen, which can aid in muscle recovery and promote skin health. Additionally, incorporating crunchy seeds like chia seeds not only boosts the fiber content but also provides healthy omega-3 fatty acids, which are beneficial for heart health.
This recipe is not just delicious; it’s a practical way to incorporate more fruits and fibers into your diet, making it an excellent choice for breakfast, a snack, or a light meal.
This Rhubarb Smoothie is a magnificent combination of sweet and sour. The frozen berries, rhubarb compote, cocnut water, and orange juice make a brilliant beverage.
If you haven't already, cook the rhubarb to make a compote or jam. Let it cool.If you haven't already, cook the rhubarb to make a compote or jam. Let it cool.
Adjust Consistency:
Blend until smooth. If the smoothie is too thick, add a little more liquid until you reach your desired consistency.
Taste and Adjust:
Taste your smoothie and adjust the sweetness or flavor as needed by adding honey, ice cream, or pomegranate juice.
The Best Pumpkin Pie Smoothie: Easy and Healthy Recipe
It’s that time of year again when pumpkin takes over our favorite treats such as Pumpkin Spice Lattes, Pumpkin Soup, and the classic Pumpkin Pie! So why not try a healthy and delicious pumpkin pie smoothie recipe?
This Pumpkin Pie Smoothie is packed with all the warm spices and creamy texture of a classic pumpkin pie but packs over 10g protein and 5g fiber!
With natural sweetness from dates and a boost of healthy fats from almond butter, this smoothie is not only delicious but also nourishing, making it the perfect fuel for busy mornings, a nutritious snack, or post-workout recovery.
Why I Love This Recipe
Here are 3 reasons I love this recipe.
Tastes Like Dessert: It delivers all the cozy flavors of pumpkin pie without lots of extra calories and added sugar.
Protein and Fiber: This base recipe provides over 10g of protein and 5g of fiber, both of which help keep you feeling fuller for longer by supporting satiety.
Quick and Easy: It takes just a few minutes to blend up, making it an ideal option for busy mornings or a post-workout refresh.
Ingredients For This Healthy Pumpkin Pie Smoothie
Pumpkin Pie Filling (canned or homemade)
Frozen banana
Plain Greek Yogurt – It isoptional to use vanilla yogurt or a plant-based yogurt to keep this a plant-based recipe.
Pitted dates
Almond butter – I skip the almond milk and use almond butter and dates!
Vanilla extract
Kosher salt
Water
Optional Add-ins
Boost the protein: Add 1 scoop of collagen, vanilla protein powder, or hemp seeds for extra protein to power your day.
Up the fiber: Sprinkle in chia seeds for added fiber, protein, and texture.
Enhance the flavor: Add 1/4 teaspoon of pumpkin pie spice or cloves for more warmth and those cozy fall vibes.
For a Decadent Twist: Make this a Pumpkin Pie Milkshake by Swapping the yogurt for vanilla ice cream and water for whole milk or coconut milk.
TIP: Use Leftover Pumpkin Puree
If you have leftover pumpkin puree on hand, use it instead of the pumpkin pie filling!
Just add 1/4 teaspoon of pumpkin pie spice to bring in those warm fall flavors.
Pumpkin Pie filling has added sugar so feel free to add another date or a drizzle of maple syrup for that extra touch of sweetness in your smoothie.
Directions
Step 1: Add Ingredients
Add all ingredients to a blender.
Step 2: Blend
Blend on high until smooth and creamy.
Step 3: Taste and Adjust
Taste and adjust sweetness or spices if needed.
Optional Garnishes
I love to enjoy this homemade creamy pumpkin pie smoothie with no garnish but here are a few ways to top this recipe.
Whipped Cream: Add a dollop on top for a classic pie vibe.
Pumpkin Seeds: A nutrient-packed garnish andkeeping things all things pumpkin.
Mocktail Recipes with Sprite: Also Called Fizzy Drinks!
I love to make Mocktail Recipes with Sprite! At social gatherings sometimes I don;t feel like drinking an alcoholic beverage but I still want a mocktail! I feel extra cozy with a fun beverage in hand for any season.
Mocktails like those made with Sprite or club soda are my favorite for summer parties in a tall glass or mason jar. I love the effervescence of the sparkling water and the tartness of the citrus in Sprite but sometimes to cut back on the sugar I’ll make these drinks with club soda instead.
You can make this plain, with blueberry, or strawberry flavors. With just a few simple ingredients you have yourself a gourmet booze-free beverage.
Why I Love Making This Recipe
I love providing alternatives to alcohol at social gatherings. The more and more I look into this world of mocktail making the more fascinated and knowledgeable I become!
Plus, mocktails are not just for a special occasion, they can be enjoyed with the whole family at any time.
Get creative with simple syrup, your favorite sodas, the serving glass, and even fun umbrellas.
Did you know Mocktail Bars are opening up in major cities all over the United States like Portland, New York City, and Houston? Just the other day a friend was telling me about some new mocktail bars in the Denver area. Many restaurants also offer local kombucha as another beverage option. You can even find non-alcoholic spirits such as Wilderton Botanical Non-Alcoholic Spirits!
The Ingredients For Mocktail Recipes with Sprite
This is just 2 ingredients, that’s it!
2oz lemon or lime juice
6-8oz Sprite or soda water, club soda, seltzer, or mineral water.
Ice Cubes
Serve over ice and you have your new favorite drink. After you master that, the possibilities are endless.
Option to garnish with lemon or lime wedges, fresh mint leaves, or fresh fruit.
Step By Step Instructions For Mocktail Recipes with Sprite
Step 1: Prepare the Glass
Fill a glass with ice cubes.
Step 2: Add Citrus Juice
Pour the 2 oz of fresh lemon or lime juice into the glass.
Step 3: Add the Fizz
Pour in 6 to 8 ounces of Sprite or your choice of soda water, club soda, seltzer, or mineral water.
Step 4: Garnish And Serve
Garnish with fresh mint leaves or a slice of lemon or lime. Enjoy!
The Variations
Here are two more booze-free drinks you can create with citrus juice and your Sprite base.
A Fizzy Strawberry Mocktail: the easier of the two to create. Just get yourself a bottle of Evolutions Vital Berry or any other 100% cold pressed juice make sure the main flavor note is strawberry. The Vital Berry has apple, strawberry, raspberry, orange, mango, and acerola fruits. Replace 1oz of lemon juice with 1oz of Evolutions Vital Berry juice.
Acerola is similar to cherry and is native to Central America, northern South America, and the Caribbean.
A Fizzy Blueberry Mocktail: To make this Sour Fizzy variation first, you must make the blueberry juice. This is a mix between syrup and juice. I blend the blueberries then cook them down and add a touch of sugar and lemon. Then Strain the liquid and let it chill. Then mix 1 oz lemon or lime juice, 1 oz blueberry juice, and 6-8oz of Sprite or Club Soda. Serve in a tall glass with ice cubes and lemon or lime slices.
I like to use fruit juices to make even more awesome recipes. From pineapple juice to fresh orange juice to cranberry juice for a cranberry sprite virgin cocktail. Feel free to get creative with the different combinations. You could even throw in some grenadine syrup!
Fun fact: A Shirly temple is grenadine syrup and Sprite!
Mocktail Recipes are Hydrating!
No matter the time of the year, a fun mocktail is a fun drink to enjoy in your backyard, and they are hydrating!
Swap the Sprite for Soda Water, Club Soda Seltzer, or Mineral Water to make your delicious drinks even more hydrating!
Hydration is so important and here are several reasons to stay adequately hydrated.
Regulate body temperature – like when we sweat!
Prevent infection and other illnesses – i.e. UTI, HTN, Kidney Stones
Promotes Skin and Heart Health
Maintain a healthy gut – preventing constipation
Fights fatigue – promoting cognitive function
Weight wellness – digestion, nutrient absorption
Aids in Physical Performance
Water helps to flush waste from the body – urination and deification
2tbspLemon juicestrawberry juice or blueberry juice
14ozSprite
Garnish
1Lemon Slice
1Sprig of mint
Instructions
Step 1: Prepare the Glass
Fill a glass with ice cubes.
Step 2: Add Citrus Juice
Pour the 2 oz of fresh lemon or lime juice into the glass.
Step 3: Add the Fizz
Pour in 6 to 8 ounces of Sprite or your choice of soda water, club soda, seltzer, or mineral water.
Step 4: Garnish And Serve
Garnish with fresh mint leaves or a slice of lemon or lime. Enjoy!
Notes
Strawberry: Replace 2 tbsp of lemon juice with 2 TBSP Evolution Vital Berry JuiceBlueberry: Replace 2 tbsp lemon juice with 2 TBSP homemade Blueberry syrup.
Learn all about how to make Copycat Panera Green Smoothie recipe at home!
Why leave the house when you can make Panera Bread Green Juice Smoothie right in the comfort of your own home!
Why You Should Make This Recipe
There are many reasons why you will love to make this recipe.
Saves Money: Making your own smoothie’s are more economical and you can tweak the ingredients to make it a smoothie with more whole fruits and less added sugars.
Healthy: Not only is this smoothie a delicious breakfast but it’s a great way to bump up your fruit and veggie intake.
Simple & Easy: But most important of all, you can create a delicious smoothie with only a handful of ingredients and you don’t need to add things like cottage cheese, beets, or wheat grass to make the drink “healthy”.
Make your smoothies healthy and delicious without adding too many ingredients! Many people feel the need to include like 10 vegetables to amp up the nutrition. In my opinion, you’ll end up with chunky, salad-tasting soup. In the case of these flavorful drinks, less is more. And you can always eat some cottage cheese with pickled beets and fresh cracked pepper as a snack later! It doesn’t need to be added to this smoothie.
Tools
High-powered blender – I use a Vitamix
Ingredients
Greens – Use spinach, baby spinach, or kale. You could include your favorite greens powder to this step or swap the greens for greens powder.
Mango – I prefer to use frozen mango however mango puree or ripe mango could work too.
Peaches – I prefer frozen
Passion Fruit Juice Cocktail – For tips on how to find passion fruit juice check out my FAQ section, for this ingredient might not be readily available at your local grocery store. This ingredient adds tropical vibes.
Water
Optional: Banana, Coconut Water, White Grape Juice, Honey or Maple syrup, Protein Powder or Collagen!
Step By Step Instructions
Prepare Your Ingredients:
Wash the fresh spinach leaves thoroughly.
Ensure your frozen mango and peach slices are ready to use. You can use fresh fruit if you prefer, but frozen fruit helps create a thicker, colder smoothie.
Add Ingredients to Blender
Place the fresh spinach leaves, frozen mango and peach chunks, passion fruit juice, and (or water) to the blender. For a sweeter smoothie option to swap out the water for white grape juice.
Optional Additions:
If you’d like a creamier texture, add half a banana.
For a sweeter taste, add a tablespoon of honey.
For added protein add unflavored plant-based or whey protein powder. I prefer to include a scoop of collagen powder.
Blend the Ingredients:
Start blending at a low speed to break down the spinach and frozen fruits.
Gradually increase the speed to high and blend until the smoothie is smooth and well-mixed.
If the smoothie is too thick, add a bit more juice or water to reach your desired consistency.
Taste and Enjoy:
A very important step, taste the smoothie and adjust the sweetness or consistency if needed. Add more juice, sweetener, or ice as desired. Serve in your favorite smoothie glass and enjoy!
Smoothie Making Tips
Below are some of my favorite smoothie making tips.
Add protein! For a more filling smoothie add protein. Some of my favorite add ins include Greek Yogurt, protein powder, and nut butter.
Got Leftovers? Make Smoothie Pops! Another refreshing take on this recipe is to make a smoothie pop! Not only is this recipe a nutritious smoothie and refreshing beverage, but it is also a nutritious Popsicle.
Taste and Adjust. After blending taste your smoothie. Adjust for sweetness and consistency.
[et_bloom_inline optin_id=optin_6]
FAQ – Ask a Dietitian!
Where can I buy Passion fruit Juice?
Below are a few passion fruit juice options.
Ceres – 100% Passion Fruit Juice from concentrate – You can purchase Ceres Passion Fruit Juice on Amazon or Shaws, EarthFare, World Market, Whole Foods, Sprouts, Publics, MOM’s Organic Market, Hannaford, Big Y, and Morton Williams The Fresh Marketplace. I purchased some from Amazon. Mine came to me a little beat up but still intact!
Welch’s Passion Fruit Cocktail – This product might be more widely available I found it at Safeway.
Evolution – Tropical Passion Juice (apple, orange, pineapple, carrot, mango, passion fruit, lime). This was also available at my local safeway.
Are Green Smoothies Healthy?
Any food can be a part of a balanced and nutritious diet. That being said, if you eat pepperoni pizza, french fries, and chocolate cake after starting the day with a green smoothie, you are likely consuming too many calories from saturated fat and added sugars.
I enjoy starting my day with a green juice smoothie and I might even include a bit of collagen powder to bump up the protein. Continuing the day with veggies, whole grains, and lean proteins will ensure my day is healthy and balanced. That doesn’t mean I might not indulge in a slice of chocolate cake for my friend’s birthday later that day.
Green Smoothies can balanced diet depending on the other foods consumed during that day and week just like how that slice of chocolate cake can also be apart of a balanced diet. It’s about finding harmony in the healthy foods you eat as well as the decidant treats!
What are some other smoothie ingredients that would taste good in a green smoothie?
Below is a list of some ingredients that would taste good in a green smoothie.
Chia Seeds or Flax seed powder – adds fiber and omega-3 fatty acids
Protein Powder or Collagen – adds protein
Nut or Seed butters – adds flavor, protein and healthy fats
Skim Milk – 8g of protein per 1 cup
Almond Milk – for a lower calorie smoothie, however low calorie also means low protein
Green Veggies – like cucumber, celery, or romaine lettuce
Just this morning I made a variation of this smoothie which included 5oz coconut water 3oz passion fruit juice cocktail, 1/2 cup peaches, 1/2 cup mango, a greens powder, and a scoop of Earth Fed Muscle Collagen!
More Delicious Green Smoothie Recipe Combinations
If you love cold beverages in the heat of summer like I do, you will love these flavor combos for more green smoothies!
Cucumber, spinach, pineapple, apple or pineapple juice, ginger, lemon
Spinach, coconut water, banana, pineapple
Greens Powder, water, lemon, ginger, mango or pineapple
What other ingredients do you think taste good in a green smoothie?!
This Copycat Panera Green Smoothie Recipe has passion fruit juice, peaches, mango, and greens! It is refreshing and full of protein and micronutrients, you will love adding this smoothie to your daily routine.
Wash the fresh spinach leaves thoroughly.Ensure your frozen mango and peach slices are ready to use. You can use fresh fruit if you prefer, but frozen fruit helps create a thicker, colder smoothie.
Add Ingredients to Blender
Place the fresh spinach leaves, frozen mango and peach chunks, passion fruit juice, and (or water) to the blender. For a sweeter smoothie option to swap out the water for white grape juice.
Optional Additions
If you'd like a creamier texture, add half a banana.For a sweeter taste, add a tablespoon of honey.For added protein add unflavored plant-based or whey protein powder. I prefer to include a scoop of collagen powder.
Blend the Ingredients:
Start blending at a low speed to break down the spinach and frozen fruits. Gradually increase the speed to high and blend until the smoothie is smooth and well-mixed.If the smoothie is too thick, add a bit more juice or water to reach your desired consistency.
Taste and Enjoy:
A very important step, taste the smoothie and adjust the sweetness or consistency if needed. Add more juice, sweetener, or ice as desired. Serve in your favorite smoothie glass and enjoy!
My Healthier Version of a Peanut Paradise Smoothie
Enjoy this Peanut Paradise Tropical Smoothie Copycat recipe anytime! I love this popular smoothie recipe because it is:
Simple to make
Contains easy ingredients
Super nutritious
A quick breakfast
Pleases my taste buds
This smoothie is a delicious and less expensive version of Tropical Smoothie Cafe’s Peanut Paradise Smoothie. It is just as good, if not better.
Why You Will LOVE This Recipe
I drink a lot of protein-fortified smoothies while training for marathons and half marathons. These protein shakes ensure I am achieving my protein goals week by week.
Smoothies are a quick and easy way for me to get the essential nutrients I need to ensure adequate nutrition while I train.
Ingredients and Tips
Milk: Chose the type of milk based on your preferences. I enjoy soy milk. However, dairy-free options include coconut milk, almond milk, or option to use cow’s milk..
Ripe Bananas: I prefer to use frozen banana chunks for creamy texture smoothies.
Creamy Peanut butter: Option to use chunky or smooth. This is an essential flavor in this smoothie and provides a dose of healthy fats. If you don’t have peanut butter you can create another easy recipe variation with nut butters.
Non-fat Greek Yogurt: I usually have unflavored, Greek Yogurt in my fridge. I like to add this for boost of extra protein and thickness If keeping this smoothie vegan, the option to omit the yogurt and swap for plant-based milk or yogurt.
Vanilla: Vanilla Extract for extra flavor
Optional: Vanilla protein powder ( chocolate protein powder will work too for a chocolate peanut butter smoothie) Also, check out this smoothie if you love peanut butter and chocolate.
Dates: Feel free to use more or less dates based on your sweetness preference. I like to limit the added sweetness to my smoothies and adding dates allows me to eliminate added sugar in my smoothie recipes. If you want an even sweeter smoothie or don’t have dates on hand, maple syrup works well.
Optional – Ice cubes: I say ice cubes are optional because I don’t usually use them. The frozen bananas and yogurt keep this smoothie thick and flavorful.
How to Make This Smoothie
Add Ingredients
Starting with the Milk, add all ingredients to a blender.
Blend
In a high-speed blender, blend the ingredients on high speed until you achieve a smooth and creamy consistency. Taste the smoothie and adjust the flavors to taste. I.e. add more peanut butter 1 tsp at a time, vanilla, or dates for sweetness. This ensures you have a tasty smoothie suited to your preferences.
Serve and Garnish
Once you are satisfied with the taste and consistency, pour your smoothie into a glass. Garnish with date caramel, crushed peanuts, whipped cream, a sprinkle of turbinado sugar, or warmed peanut butter drizzle. Enjoy!
Note: Other Add-ins include flax meal, collagen powder, or chia seeds. This smoothie is best consumed day of but if you do have leftover smoothie, you can freeze it in ice cube trays to add to your next peanut butter smoothie creation! This smoothie is very similar to my variation of Peanut Butter Cup Smoothie recipe, another delicious drink with cocoa powder and chocolate protein powder for chocolatey goodness!
FAQ (Ask a Dietitian!)
What is in a peanut paradise at Tropical Smoothie?
Typically this smoothie has Peanut butter, bananas, yogurt, milk, and ice. My version of this recipe incorporates dates, vanilla extract, and protein powder too!
Is Peanut Paradise Tropical Smoothie healthy?
Yes, A peanut paradise tropical smoothie is healthy! It is always important to consider portion sizes, added sugars, and ingredients customized based on an individual’s nutrition needs, allergies, and intolerances.
How many calories are in the Peanut Paradise Smoothie from Tropical Smoothie Café?
Supposedly, the Peanut Paradise smoothie from Tropical Smoothie Café has 600 to 700 calories in a 24-ounce smoothie.
My variation of this smoothie includes 366 calories per serving and 21g of protein. The beauty about making your copycat smoothies from home is you can customize the ingredients to exactly what you want. Not only is the smoothie super delicious but it is also way less expensive to make the smoothie from home!
Enjoy This Smoothie Recipe? Try These Smoothies Too!
Starting with the Milk, add all ingredients to a blender.
Blend
Blend the ingredients on high until you achieve a smooth and creamy consistency. Taste the smoothie and adjust the flavors to taste. I.e. add more peanut butter 1 tsp at a time, vanilla, or dates for sweetness.
Serve and Garnish
Once you are satisfied with the taste and consistency, pour your smoothie into a glass. Garnish with date caramel, crushed peanuts, whipped cream, or warmed peanut butter drizzle. Enjoy!
Notes
Other Add-ins include flax meal, collagen powder, or chia seeds.
I love Oreos. I love Oreo desserts. And, I have a sweet tooth. Moreover, I love a cold beverage after a long and intense workout on a hot summer day.
This is how I landed on this easy Oreo Milkshake without Ice Cream recipe as a hot day, post-workout snack, no vanilla ice cream or heavy cream needed.
Just simple ingredients and no added sugar for the most delicious milkshake perfect for chocolate lovers. The best part, this is healthier and less expensive than a creamy milkshake you might purchase from your local ice cream shop!
Let’s dive into why you will love this protein Oreo shake.
Why You Will Love This Protein Oreo Shake
Not only are these delicious oreo milkshakes great after an intense workout due to its ratio of carbohydrates to protein, but it also helps with hydration. This shake is the perfect combination of post-workout snack fuel and sweets-craving satisfaction.
Taste: Oreo Shakes like this Oreo Milkshake without Ice Cream are rich, sweet, and full of creamy texture. It tastes like the nostalgic Oreo many of us have enjoyed since our childhood!
Comfort/Indulgence: Oreos are a popular and beloved cookie. They are one of my favorite go-to comfort foods. Enjoying familiar and beloved flavors can enhance your protein shake drinking experience! Additionally, and maybe the best part about this recipe, you might have positive feelings associated with drinking this protein Oreo shake!
Protein/satiety: Protein is the key here. Protein promotes feelings of fullness, especially in the morning. This shake will keep you feeling satisfied for a long time. Moreover, protein is essential for muscle repair and growth!
For the parents and caregivers!
Do kids that are picky eaters? This shake is a great way to add some fruit and protein to your little one’s diet making this a terrific recipe for the whole family.
In this article, I review the Oreo Protein Shake Ingredients, some nutritional information about why I choose to drink this after a strenuous workout, and most importantly how to make this easy oreo milkshake recipe no vanilla or chocolate ice cream required.
Oreo Protein Shake: Ingredients
Banana: Frozen Banana is the base for this shake. It replaces the ice cream and provides a smooth, velvety sweetness. No ice cubes needed if you use frozen bananas!
Soy Milk: Option to use any other milk of choice such as another non-dairy milk like almond milk, oat milk, or coconut milk. Note, that the nutritional content will change in the homemade shakes because not all dairy-free milk alternatives have the same nutritional elements.
MCT powder: MCT powder is a terrific dairy-free powder that adds creaminess to smoothies, coffee, and teas.
Cookies and Cream protein powder: This is the protein element of this smoothie. It also contributes to the cookies and cream flavor.
Old-fashioned oats: This ingredient bulks up the shake while also adding fiber and protein.
Cocoa nibs: I enjoy adding these at the end of my shake-making process. I love the bite and texture added by the nibs.
Oreo Cookies: I add one broken-up Oreo to each shake and one over the top to garnish. Feel free to add an extra cookie if you desire. You could even dunk an Oreo in your Oreo Milkshake without Ice Cream!
Optional: Add a little vanilla extract or additional sugar/honey/dates to taste.
Garnishes are also optional, consider whipped cream, chunks of cookies, or a drizzle of chocolate syrup, chocolate sauce or other melted chocolate.
How to make Oreo Protein Shake
This simple Oreo Milkshake recipe can be completed in 2 steps.
Add the bananas, almond milk, MCT powder, protein powder, and oatmeal to a blender. Blend until smooth.
Add cacao nibs and a broken Oreo cookie. Pulse until the cookie is broken up and nibs are incorporated throughout.
That’s it!
Why I Love This Shake After A Strenuous Workout
Last year I trained for the Willamette Valley Marathon. This shake was one of my go-to post-intense workout fuel options.
As a dietitian, I am looking for 2 big things for my post-workout fuel.
Hydration
A 3:1 ratio of carbohydrates to protein
Below I will dive a little deeper into the importance of hydration and fueling after long endurance training.
A Tiny Introduction: The importance of hydration and proper nutrition with endurance exercise
Hydration
Endurance athletes should hydrate throughout the day to replace fluids lost during exercise but also it’s important to consume fluids immediately after exercise. Not only does proper hydration replace lost fluids, but it also:
Supports recovery
Helps to regulate body temperature
Can aid in improving the athlete’s overall cognitive function
Functional beverages, like chocolate milk and this Oreo Milkshake without Ice cream, provide hydration while also reintegrating electrolytes, carbohydrates, and other nutrients that are lost during long endurance activities (such as running, cycling, or a strenuous hike).
The Carbohydrate to Protein Ratio
A 3:1 or 4:1 ratio of carbohydrates to protein consumed as a post-exercise meal or snack can be effective in:
Promoting glycogen resynthesis
Aiding muscle repair and growth
Reducing muscle soreness and damage
Helps to aid the body’s immune function
Bottom Line
I enjoy replenishing your hydration and nutrients all in one swoop with this Oreo Milkshake without Ice Cream.
I have found (with experimentation) that consuming a shake like this makes my life a little simpler. This method of replenishing fluids and nutrients is also easier on my belly.
For example, I find it is easier for me to gulp down a cold beverage after a 2+ hour long run rather than eat a sandwich and drink water. However, everyone is unique. Every single person has their own nutrient needs and physical and physiological differences. Experiment with what works best for you!
This Oreo Milkshake without Ice Cream is also a delicious protein shake! I use frozen ripe bananas to sweeten and thicken the shake combined with a cookies and cream protein powder for a protein boost.
optional: extra Oreos, Greek yogurt, chocolate drizzle, or whipped cream
Instructions
Preparation
Gather all the ingredients and equipment needed.
Add Ingredients
In a blender, add the banana, soy milk, protein powder, old fashioned oats, cocoa nibs (optional), and oreo cookies.
Blend Until Smooth
Blend the ingredients on high speed until the mixture is smooth and creamy.
If needed, scrape down the sides of the blender with a spatula to ensure all ingredients are well incorporated.
Adjust Consistency
Depending on your preference, you can adjust the consistency of the milkshake by adding more milk for a thinner texture or more frozen bananas, greek yogurt, or ice for a thicker texture.
Serve & Enjoy
Pour the Oreo milkshake into glasses.
Optionally, top each milkshake with whipped cream, chocolate syrup drizzle, or additional crushed cookies.
Serve immediately and enjoy your delicious Oreo milkshake without ice cream!
Notes
An approx. 1:3 or 1:4 ratio of protein to carbohydrates, this protein shake is a great fuel option after long endurance exercise. You can customize your Oreo milkshake by adding ingredients like peanut butter, caramel sauce, or mint extract for different flavors.
