This healthy, whole food Chocolate Protein Shake offers a boost of protein for your kids without any protein powders! Great for kids who have a hard time eating other high protein foods.
Why You are Going to Love this Chocolate Protein Shake
There go your kids… bouncing around the house or running through the backyard. And in the back of your mind, you’re wondering, “How can they possible have this much energy, when they’ve eaten nothing but buttered toast and a banana all day??”
Parents reach out to us with concerns about their kids’ protein intake all the time. Fortunately, it’s easy to add more protein to their diet… even if they don’t eat much meat.
You can help your kids increase their protein intake with simple whole foods… no protein powders or supplements necessary. (In fact, powders may cause problems for kids! More on that later.)
This shake is creamy, chocolatey, delicious, and totally packed with protein. One cup supplies more protein than two eggs! Let’s get blending…
What’s in This Chocolate Protein Shake?
- Whole milk: with eight grams of protein per cup, milk is a great choice for kids who tolerate dairy. If your kids have a dairy allergy, you can use soy milk, which also has eight grams of protein. (Keep in mind that many other plant-based milks, like almond milk, actually contain very little protein.)
- Silken Tofu: This type of tofu is soft and creamy and it completely disappears in a smoothie. One half cup of silken tofu adds four grams of protein.
- Chia Seeds: With two grams of protein per tablespoon, chia seeds are a perfect addition. These mighty little seeds not only add protein, but also fiber and omega-3 fats, enhancing the absorption of fat soluble vitamins like Vitamin D.
- Chocolate Hazelnut Spread: Chocolate Hazelnut Spread tastes amazing in this shake and adds a two grams of plant-powered protein. You can sub peanut butter or even sunflower seed butter if you like. You will get more protein from the substitutes, but we found that the chocolate hazelnut spread gave us the flavor our kids loved without adding additional sugar.
- Oats: Oats help to thicken the smoothie, and are a great source of fiber and nutrients.. including 5 grams of protein!
Why Whole Food Proteins are Best for Kids
You want your kids to get enough protein, but you might feel hesitant to introduce processed protein powders into your kids diet. Follow that instinct!
Protein powders can actually supply too MUCH protein for kids, which can be hard on their livers and kidneys.
Whole food sources of protein contain a balance of nutrients that kids need, and most of the time, they’re perfectly adequate at meeting the recommended daily amount of protein. (If you’re curious exactly how much protein your child should be getting based on age, size, and sex, this article can tell you.)
How to Make Chocolate Protein Shake:
Making this shake is as easy as making a smoothie. Just combine all the ingredients in a blender, buzz it up, and you’re done! My kids prefer it with ice, which makes it more like a “shake”. That is what is reflected in the recipe. However, if you choose to make it without ice, you’ll notice the consistency of the shake is like a creamy chocolate milk. Made this way, it will last in the fridge for about 3 days!
More Protein Foods for Kids:
Chocolate Protein Shake
- 1 cup chocolate almond milk
- 1 cup Tofu, soft
- 1/4 cup chocolate hazelnut spread
- 1/3 cup oats
- 1 tablespoon chia seeds
- Add the chocolate almond milk, tofu, chocolate hazelnut spread, oats and chia seeds to a high powered blender along with enough ice to reach desired consistency. Blend until smooth. Serve immediately.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie