PEACH & CREAM PROTEIN SHAKE
A creamy, nutrient-packed shake perfect for post-workout recovery or breakfast on-the-go
KEY INFO:
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Servings: 1 large or 2 small
- Difficulty: Easy
- Diet: Vegetarian (Vegan adaptable)
EQUIPMENT NEEDED:
- Blender (or high-speed blender)
- Measuring cups and spoons
- Serving glass
- Alternative: Protein shaker bottle for simple versions
INGREDIENTS:
- 1½ cups peaches, frozen (375g)
- 1 cup milk of choice (240ml) (dairy or plant-based)
- 1 scoop vanilla protein powder (30g)
- ½ cup Greek yogurt (120g) [or dairy-free alternative]
- ½ banana (optional, for extra creaminess)
- 2 tablespoons rolled oats (optional, for fiber)
- ½ teaspoon vanilla extract
- ¼ teaspoon cinnamon
- Pinch of salt
- Ice cubes (optional, for thickness)
METHOD:
- Pour milk into blender
- Add protein powder, peaches, and yogurt
- Add remaining ingredients (banana, oats, vanilla, cinnamon, salt)
- Blend on high for 30-60 seconds until completely smooth
- Check consistency – it should be thick but pourable
- Taste and adjust sweetness if needed
CRUCIAL TIPS:
- Use frozen peaches for best texture
- Add liquid first to prevent powder sticking
- Don’t overblend – stop when smooth
- For thicker shake: add ice or more frozen fruit
- For thinner shake: add more milk
STORAGE & VARIATIONS:
- Best consumed immediately
- Stores up to 24 hours in refrigerator
- Vegan version: Use plant-based protein and milk
- Extra protein: Add 1/4 cup cottage cheese
- More fiber: Include chia seeds or flax
NUTRITIONAL HIGHLIGHTS (approximate per serving):
- Protein: 25-30g
- Calories: 300-350
- Fiber: 5-7g
- Natural sugars from fruit
No fancy equipment or complicated techniques needed – just wholesome ingredients and 5 minutes of your time for a protein-packed, satisfying shake that actually tastes like dessert!
