Description

A quick, 5-minute meal prep shake that tastes like a dessert milkshake but fuels like a proper meal. Thick, creamy, and packed with protein, it’s perfect for busy mornings or post-workout refueling.

Ingredients

Scale

1 scoop (30g) Vanilla Protein Powder
2 tablespoons (10g) Unsweetened Cocoa Powder
1 medium (120g) Frozen Banana, peeled and chunked
1 cup (240ml) Almond Milk (unsweetened)
2 tablespoons (32g) Natural Peanut Butter
2 tablespoons (15g) Old-Fashioned Oats
1/2 cup (120ml) Ice Cubes
1/2 teaspoon Vanilla Extract
Optional: 1 teaspoon Chia Seeds
Optional: 1 teaspoon Honey or Maple Syrup
Optional: 1/4 teaspoon Cinnamon

Instructions

Prep the banana the night before: Peel and break into chunks, then freeze in a bag or container.
Pour almond milk and vanilla extract into the blender first to help blades move freely.
Add protein powder, cocoa powder, oats, and chia seeds. If using a standard blender, pulse oats first to create oat flour for a smoother texture.
Add frozen banana chunks and peanut butter to the blender.
Blend on low speed to break up frozen fruit, then gradually increase to high speed. Blend for 45-60 seconds until completely smooth and thick.
Taste and adjust sweetness or thickness by adding honey or ice/milk as needed.
Pour immediately into a mug or travel cup and drink fresh.

Notes

For best texture, use frozen banana instead of fresh. If the shake is too thick, add more milk. If too thin, add more ice or frozen fruit. Dry ingredients can be prepped in jars the night before for faster morning assembly.

Prep Time: 5 minutes
Cook Time: 0 minutes
Category: Breakfast
Cuisine: American

Nutrition

Serving Size: 1 large glass
Calories: 380
Sugar: 18
Fat: 14
Saturated Fat: 2
Carbohydrates: 40
Fiber: 6
Protein: 25

Keywords: protein shake, chocolate peanut butter, meal prep, healthy breakfast, quick breakfast, post-workout, vegan option, gluten-free option