KETO PROTEIN MILKSHAKE

KETO PROTEIN MILKSHAKE

Craving a milkshake but don’t want the sugar crash? This rich, creamy keto-friendly shake whips up in just 5 minutes and the best part? It tastes just like the real thing! Packed with protein and full of flavor, it’s the perfect post-workout refuel or guilt-free sweet fix.

KEY INFO

Prep Time: 5 minutes
Total Time: 5-10 minutes
Servings: 1 large or 2 small
Difficulty: Easy
Dietary: Keto, Low-Carb, Gluten-Free
Macros per serving: 35g fat, 25g protein, 2g net carbs

EQUIPMENT NEEDED

• Blender (or immersion blender)
• Measuring cups/spoons
• Tall glass for serving
• Alternative: Protein shaker bottle (texture will be less smooth)

INGREDIENTS

Base:

• 120ml (½ cup) heavy cream
• 1 scoop (30g) unflavored whey protein isolate
• 120ml (½ cup) unsweetened almond milk (optional, for thinner consistency)
• 4-5 ice cubes
• ¼ tsp vanilla extract
• 1-2 tbsp powdered erythritol (or preferred keto sweetener)

Optional Add-ins:

• 1 tbsp unsweetened cocoa powder (for chocolate version)
• ¼ cup frozen berries (adds 2-3g net carbs)
• Pinch of salt (enhances sweetness)

METHOD:

1. Add heavy cream, whey isolate, sweetener, and vanilla to blender
2. Blend for 20 seconds until completely smooth
3. Add ice cubes and pulse 3-4 times until ice is crushed but not completely liquified
4. Pour immediately into chilled glass
5. Top with sugar-free whipped cream if desired

CRUCIAL TIPS:

• Use COLD ingredients for best texture
• Don’t over-blend the ice – this makes it watery
• Adjust thickness with almond milk if needed
• Taste test before adding ice – sweetness should be slightly strong as cold dulls flavors

STORAGE & VARIATIONS

• Best consumed immediately
• Can be refrigerated for 2-3 hours max (will separate, re-blend)
• Scale recipe maintaining same ratios
• Try chocolate, berry, or mint variations using extracts

COMMON MISTAKES TO AVOID:

• Using regular whey concentrate (higher carbs)
• Over-blending (creates thin texture)
• Not using enough fat (makes it less creamy)
• Adding too many berries (increases carbs)

This recipe produces a genuine milkshake texture while keeping you in ketosis. The heavy cream provides that luxurious mouthfeel while whey isolate adds protein without excess carbs. I’ve tested dozens of combinations and this ratio creates the perfect keto-friendly treat that satisfies milkshake cravings!