We provide three 100-calorie protein shake recipes. Please continue reading for some of the best delicious versions of them.
Find 100 Calorie Protein Shakes Recipes
Shakes have a denser texture than smoothies, which makes them quite visually appealing. They usually get this consistency from frozen fruits and are assertive about keeping you full for a long time.
Unfortunately, a protein shake usually has no less than 500 calories. Because when peanut butter, banana, protein powder, and a few more fruits come into play, 500 may be the minimum calories they can reach.
However, we have now introduced low-calorie versions reducing their flavor and trying tare o keep their protein ratios as high as possible.
Try these combinations and we recommend that you do not pass without trying the pudding shake.
Watch 100 Calorie Protein Shakes: Pudding Shake Recipe Video
Foods You Can Use in Shakes for Protein
Protein powders usually boost a shake’s protein content, which is the easiest option. However, raw almonds are also very high in protein. Although not considered very low in calories, they are pretty healthy alternatives.
Other alternatives include Greek yogurt, milk, curd cheese, cottage cheese, egg whites, pumpkin seeds, chia seeds, and peanuts.
100 Calorie Protein Shakes
1. Low Fat Protein Smoothie (1 Serving)
Nutritional Facts
Calories: 220
Total Fat: 6%
Protein: 28g
Ingredients
Unsweetened almond milk (1 cup) – 39.3 Calories
Strawberry (3 berries, frozen) – 17.28 Calories
Grated raw beet (1 tbsp) – 3.66 Calories
Apple (1/4) – 23.66 Calories
Raspberry (5 berries, frozen) – 5.2 Calories
Strawberry Whey Protein Powder (2 tbsp) – 112.64 Calories
Pumpkin seeds (1 tbsp, topping) – 17.84 Calorie
Total: 220 Calories
Recipe – 5min prep time
Put all ingredients into the blender.
Blend until you get a smooth consistency.
2. Chocolate Shake (1 Serving)
Nutritional Facts
Calories: 138
Net Carb: 10g
Total Fat: 4g
Protein: 10g
Ingredients
Banana (1/4 cup, sliced and frozen) – 41.72 Calories
Chocolate whey protein powder (1 tbsp) – 56.32 Calories
Low-fat milk (1/2 cup) – 51.24 Calories
Cocoa powder (1 tsp) – 20.5 Calories
Raw hazelnut (3 chopped nuts as a topping) – 62.8 Calories
Total calories: 233
Recipe – 5min prep time
Put all ingredients into the blender.
Blend until you get a smooth consistency.
3. Pudding Shake (1 Serving)
Nutritional Facts
Calories: 134
Net Carb: 17g
Total Fat: 3g
Protein: 10g
Ingredients
Sugar-free chocolate pudding (2 tbsp) – 22.64 Calories
Chocolate whey protein powder (1 tbsp) – 56.32 Calories
Milk (3 tbsp) – 22.88 Calories
Banana (1/2, frozen) – 52.51 Calories
Raw almond (2 chopped almonds as a topping) – 40.53 Calories
Total calories: 195
Other Combinations
Apart from the detailed recipes above, the best shake combinations are usually based on frozen bananas.
If you don’t like bananas though, there are other ways to get the texture. Fill your ice molds with milk and freeze. Then you can use these ice cubes in your smoothies and shakes. Frozen peaches are also a good option instead of bananas or milk cubes if you don’t want more dairy.
These combinations include:
- Banana – Peanut Butter – Honey – Whey Protein Powder – Any type of milk
- Banana – Cocoa – Strawberry – Whey Protein Powder – Any type of milk
- Banana – Cocoa – Cinnamon – Whey Protein Powder – Any type of milk
- Berries – Banana – Banana – Whey Protein Powder – Any type of milk
- Brewed Coffee – Banana – Any type of milk
Make sure the bananas are frozen for each shake.
For the less sweet ones, try the following:
- Berries – Non-Fat Yogurt – Whey Protein Powder – Any milk
- Berries – Raw Spinach leaves – A Few Slices of Banana – Whey Protein Powder – Any milk
- Berries – Apple – Beet – Whey Protein Powder – Any milk
You can use these combinations by controlling calories and portions. Choose the combination that best suits your taste and create the perfect low-calorie shakes.21 Day Smoothie Diet
