Recipes › Meal-Replacement Shakes
Vanilla Chia Protein Shake
A thick, fiber-rich shake with chia, flax, and oats that holds up as a light meal.
- 10 mintime
- 1serving
- 555calories
- 41 gprotein
Chia and flax absorb liquid and thicken as they sit, so this shake keeps you full for hours. It is also a good source of fiber and omega-3 fats. Blend it, then let it rest for five minutes before drinking.
Ingredients
Makes 1 serving.
- 1 scoop vanilla whey protein powder (about 30 g)
- 1 ¼ cups 2% milk
- ¼ cup rolled oats
- 1 tbsp chia seeds
- 1 tbsp ground flaxseed
- 1 medium banana
- ½ tsp ground cinnamon
- ½ tsp vanilla extract
Method
- Add the milk, oats, chia, and flax to the blender and let them stand for three minutes.
- Add the protein powder, banana, cinnamon, and vanilla.
- Blend on high for a full minute.
- Let it sit for five minutes to thicken, then stir and drink.
Nutrition per serving
| Calories | 555 |
|---|---|
| Protein | 41 g |
| Carbohydrates | 67 g |
| Fiber | 12 g |
| Sugar | 32 g |
| Fat | 16 g |
Estimated from standard nutrition data for each ingredient, assuming about 24 g of protein per scoop of whey or casein and 22 g for plant powders. Brands vary, so check your label. Contains: milk, gluten (oats or wheat).
Tips
- Use ground flax. Whole flaxseeds pass through the body undigested.
- Drink this soon after the rest period. It keeps thickening and becomes pudding-like.
Swaps and variations
- Add a tablespoon of peanut butter for more staying power.
- Add a spoonful of cocoa for a chocolate chia shake.
