If I had to pick one recipe that I make more than any other, it would be this high-protein shake. Not because I’m a gym bunny or because I’m trying to be healthy every second of every day, but because this shake solves an alarming number of life’s little problems.
Need something filling but low calorie? Make this shake. Craving sugar? Make this shake. Need to hit your protein target for the day? Make this shake. Trying to drink more water but finding plain water about as exciting as watching paint dry? Make this shake.
At this point, I should probably own shares in protein powder.
This thick and creamy protein shake contains approximately 34 grams of protein for just 158 calories, and it takes only a few minutes to make. It’s become one of my favourite high-protein breakfasts, snacks and sweet fixes.
Why I’m obsessed with protein after 40
One of the biggest things I’ve learned in my 40s is that protein suddenly matters a lot more than it used to. Maintaining muscle becomes harder, building muscle becomes harder and recovering from exercise becomes harder. Basically, your body starts acting like it’s joined a union and now requires significantly more negotiation.
The challenge is that actually hitting your daily protein target isn’t easy. Most experts recommend women consume significantly more protein as they age to help preserve muscle mass, support recovery and improve satiety. Yet when you start doing the maths, the numbers can feel overwhelming.
Unless you’re planning on eating chicken breast for breakfast, lunch and dinner, reaching those targets can start to feel like a full-time job.
That’s where this high-protein milkshake comes in.
One serving delivers approximately 34 grams of protein for only 158 calories. To put that into perspective, you’d need roughly 150 grams of skinless chicken breast to get a similar amount of protein, and you’d still have to cook it.
I don’t know about you, but drinking a creamy caramel shake sounds significantly more appealing than chewing through plain chicken at 7am.
If you’re looking for an easy way to add more protein to your day without a huge number of calories, this is exactly why I keep coming back to this recipe.
What makes this shake so good?
Unlike a typical protein shake that can be downed in seconds, this milkshake version is thick, creamy and genuinely satisfying. I always drink mine through a glass straw to feel extra fancy.
It feels more like a milkshake than a supplement, and surprisingly, there are only four ingredients. The secret lies in two things: a good protein powder and collagen.
Together, they create a creamy texture that makes the shake feel substantial enough to replace a meal or keep you full between meals.
A few things to know before you make it
Your protein powder matters
This recipe is only as good as the protein powder you use. If you don’t like the taste of your protein powder, you probably won’t like the taste of this milkshake version either.
My personal favourites are Metalab Caramel and USN Hardcore Chocolate. Both blend well and have a good protein content per scoop.
For this particular recipe, I especially like a caramel or chocolate protein powder because they make the shake taste much more like an actual milkshake.
Your blender matters too
Ice is what gives this shake its thick texture, so if your blender struggles to blend ice, your shake won’t have the same milkshake-like consistency.
I use my blender almost every day, so investing in a decent one has paid for itself many times over.
Whatever you do, don’t add milk
I know. It sounds completely backwards. Most people assume milk is a vital component of a milkshake, but in this recipe, the creaminess comes from the protein powder, collagen and whipped-up ice.
Adding milk will not make it creamier. I’ve tested this theory extensively in the name of science: full-cream milk, almond milk and oat milk. Every single time, the result is worse.
Instead of becoming creamier, the shake becomes water with slush.
Trust me on this one. Save the calories and stick with water.
Don’t skip the collagen
The collagen isn’t just there because it’s trendy – although the potential skin, hair and joint benefits are certainly a bonus. It’s also one of the reasons this shake becomes so creamy and fluffy.
Leave it out and you’ll end up with something much closer to an ice slushie. Still drinkable, but nowhere near as delicious.
How to make my protein milkshake
The beauty of this protein shake recipe is that it’s almost impossible to mess up. Place all the ingredients into your blender and blend until completely smooth, making sure all the ice clumps have disappeared.
The longer you blend, the creamier the texture becomes. The only thing you’ll need to adjust is the water.
I like my shakes thick enough to feel like a proper meal, but if you prefer a thinner consistency, simply add a little extra water. My advice? Start with less. You can always add more water.
Once you’ve added too much, there isn’t much you can do besides accept your fate and drink a thinner shake.
My Go-To Protein Milkshake
Ingredients
- 1 scoop protein powder
- 1 scoop collagen powder
- 1 cup ice
- 1 cup water
Instructions
- Place all ingredients into a blender.
- Blend on high speed until completely smooth and creamy.
- Add additional water if needed to reach your preferred consistency.
- Enjoy immediately.
Notes
158 Calories per Milkshake
Recipe at a glance
This high-protein milkshake makes one serving and contains approximately 34g of protein and 158 calories. It’s particularly good as a quick breakfast, post-workout snack or whenever you want something sweet without turning it into a full-blown dessert.
Protein milkshake variations
There are a few easy ways to change up the flavour without changing the basic recipe. To be honest the variations are endless so I encourage you to experiment.
- Chocolate Milkshake: Use chocolate protein powder or add a teaspoon of cocoa powder.
- Caramel Milkshake: Use caramel protein powder or vanilla protein powder with a splash of caramel essence.
- Mocha Shake: Add a shot of espresso for a coffee-shop-style protein boost. I also like adding a little sweetener powder. I’ve even tried it with sugar-free hazelnut syrup, and it’s delicious.
- Vanilla Cinnamon: Use vanilla protein powder and add a generous sprinkle of cinnamon.
High-protein milkshake FAQs
How much protein is in this milkshake?
One serving contains approximately 34 grams of protein and 158 calories. The exact nutritional values can vary depending on the specific protein powder and collagen you use.
What protein powder should I use for this recipe?
I use Metalab. I’ve used their Salted Caramel, Chocolate Milk and Matcha & White Choc. I didn’t love the Matcha & White Choc as a milkshake, but both the Salted Caramel and Chocolate Milk were great. For this recipe, Salted Caramel is my favourite because it gives the shake a naturally creamy, dessert-like flavour.
Can I make this without collagen?
I wouldn’t suggest it. Technically you can, but you’ll end up with something much icier and far less creamy.
What collagen powder should I use?
The brand of collagen powder you use is a personal choice. I have used this recipe with type I & II, as well as a collagen powder with type I, II, & III. The brand I like to use is Beauty Gen Naked Collagen Complete Type I, II & III. You can read more about how to decide on which type of collagen powder to use here.
Can I use milk instead of water?
You can, but I don’t recommend it. Surprisingly, water creates a much better texture.
Can I use a vegan protein powder?
Possibly. I haven’t tested it personally, but I’d love to hear how it turns out if you do.
Can this replace breakfast?
Absolutely. With 34 grams of protein, it’s one of my favourite quick breakfasts when life is busy. It’s not something I’d suggest has to replace breakfast every day, but it’s a convenient option when you want something quick, filling and high in protein.
Is this high-protein milkshake filling?
Very. The combination of protein, collagen and blended ice makes it far more satisfying than most shakes I’ve tried.
Is this a good low-calorie protein shake?
Yes. At approximately 158 calories and 34 grams of protein per serving, it gives you a relatively high amount of protein for the calories. The exact nutritional values will depend on the brands and quantities you use.
Is this a good protein shake for women over 40?
It’s one of my favourite ways to make getting enough protein easier in my 40s. As we get older, maintaining muscle becomes increasingly important, and having an easy high-protein option can make it much simpler to hit your daily protein target.
Can I have this protein shake every day?
You can, if it fits comfortably into your overall diet and nutritional needs. I make this shake regularly because it’s convenient and I genuinely enjoy it. I wouldn’t use it as a substitute for a varied diet, though – think of it as an easy way to add protein rather than a magic nutritional solution.