PEPPERMINT CHOCOLATE PROTEIN SHAKE

A quick, nutritious mint-chocolate shake perfect for post-workout recovery or breakfast on-the-go

KEY INFO:

Prep Time: 2-5 minutes
Cook Time: None
Total Time: 5 minutes
Servings: 1
Difficulty: Easy
Dietary Tags: Vegetarian, Gluten-free, Dairy-free optional

EQUIPMENT NEEDED:

• High-powered blender (or BlenderBottle for a quick version)
• Measuring cups and spoons
Alternative: Manual shaker (results will be less smooth)

INGREDIENTS:

Base Mix:
• 1 cup milk of choice (240ml)
– Dairy milk or plant-based alternatives like almond, oat, or soy milk
• 1-2 scoops chocolate protein powder (30-60g)
• ¼-½ tsp peppermint extract (start with less!)
• 1 cup ice cubes

Optional Add-ins (Choose 1-2):
• ½ frozen banana for creaminess
• ¼ cup rolled oats for fiber
• ¼ medium avocado for healthy fats
• 2 tbsp cocoa powder for richer chocolate flavor
• ½ cup frozen cauliflower (you won’t taste it!)
• 1 Medjool date for natural sweetness

METHOD:

1. Add milk to blender first
2. Add protein powder and remaining ingredients
3. Blend on high for 60-90 seconds until completely smooth
4. Taste and adjust peppermint extract if needed
5. Pour into glass and add optional toppings

CRUCIAL TIPS:

• Start with less peppermint extract – you can always add more!
• Add liquid ingredients first for better blending
• Use frozen ingredients for a thicker shake
• For extra protein, add ½ cup cottage cheese

STORAGE & VARIATIONS:

Storage: Best consumed immediately, can refrigerate up to 24 hours
Scaling: Recipe doubles well, ensure blender capacity
Common Mistakes:
– Using too much peppermint extract
– Not blending long enough

See also Chinese Egg Drop Soup (蛋花汤)

Variations:

Low-Carb: Use unsweetened almond milk, skip banana/oats
Extra Protein: Add cottage cheese or extra scoop protein powder
Vegan: Use plant-based protein and milk
Extra Indulgent: Top with cacao nibs or crushed candy cane

Nutritional Info (Base Recipe):

Protein: 25-30g
Carbs: 15-20g
Fat: 3-5g
Calories: 200-250
(Varies based on specific ingredients used)