Chocolate Peanut Butter Protein Shake Recipe for Kids
Got a picky toddler who refuses meat? Or a teen athlete who wants to gain muscle mass? This healthy whole foods shake offers a boost of protein–15 grams per cup!– without any processed powders. And it tastes like chocolate!
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 Protein Shake for Kids?
- Whole milk. with eight grams of protein per cup, milk is an super 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.
- Natural peanut butter. Peanut butter tastes amazing in this shake and adds a whopping eight grams of plant-powered protein (just as much as milk!) You can sub almond butter or even sunflower seed butter if you like. The protein content among these foods is comparable.
- Cocoa powder. Unsweetened cocoa powder gives this shake its delicious chocolate flavor. It actually brings a couple of grams of protein to the party, too.
- Honey. Hello, sweetness! We don’t mind a bit of added sweetener in this shake, but for a shake that’s totally free of added sweeteners, you can sub in a ripe banana.
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 to 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 and Store this 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! You’ll notice the consistency of this shake is like a creamy chocolate milk, making it easy and appetizing for kids to drink.
Because of this creamy consistency, this shake keeps well in the fridge for up to three days (there’s no slushy bits to melt… the texture stays pleasing.) Store it in a glass jar for the best taste.
More (Powder Free) Protein Foods for Kids
Kid-Friendly Protein Waffle
Peanut Butter Fudge Protein Energy Balls
Protein Packed Breakfast Burritos
Ingredients
- 1 cup milk
- 1/2 cup Tofu, soft
- 2 tablespoon peanut butter, all-natural
- 1 tablespoon chia seeds
- 2 tablespoon cocoa powder, unsweetened
- 2 tablespoon honey
Instructions
- Blend all ingredients together in a high powered blender until smooth as milk! Store in the fridge and serve cold.
Do you have an option to replace the tofu?? I try to stay clear of too much soy. Those hormones are wicked on growing girls.
I actually found a chocolate protein shake that has chia seeds in it that I use for my two girls. It has 23 grams of protein per serving, so I usually add more liquid and then they split it. We usually mix with coconut or almond milk. If you child has a peanut allergy or you try to stay away from legumes, then I highly recommend almond butter or nut butter. The protein shake does contain some stevia, so I usually omit the honey. Hope this helps those who avoid soy!
I make this for my daughter with a banana instead of tofu. And if the banana is ripe, there is no need for honey.
What can you use instead of tofu? We are soy free Yogurt?
Thanks for this!! My 13 year has been asking for a chocolate smoothie. Just made it! I made it with spinach and half a banana. It turned out really well….
So the tofu…..any alternatives or substitutions for the protein? Big soy intolerance so I can’t put it in anything.
You could replace the tofu with Greek yogurt- Same amount of protein!
Where can I get chia seeds? There are no organic foods near me, is there a substitute??
Can you find flax seeds @Katherine? That would be a good sub.
Looks yummy! Kids will love it for sure. Now you can also give your kids a protein shaker bottle so they can blend ingredients very well..
You could try avocado as an alternative to soy I’m not sure how high the protein content is but it’s crammed with vitamins and makes smoothies sooper creamy
Looks yummy! Is there any alternative we could use to peanut butter? My son (who needs it) hates peanut butter and definitely wouldn’t drink it.
McKenna, seeds like sunflower seeds are also a great source of protein. You could replace it with that for sure.
this shake from Idlife is amazing and all you do is add the almond milk (or preferred liquid). Kids love it and they think it is a treat. All ingredients and prod videos are listed. The chia seed is already in it. I would love your feedback. If you want a sample let me know.
Do you have a link or a copy of the recipe that I can have? I want to make it as simple as possible – grab and go in the morning.
JS Richardson Just take a screenshot of the recipe then it’s in your phone if you need to buy items at the store. I keep all recipes on my phone now.
You could use avocado instead of tofu. I freeze small portions of avocado to use in potholes.
Oops. Potholes should be smoothies!
Hi. Is it raw tofu? Or should i steam first?
Could you suggest me smoothie or juice to combat flu runny nose? Thankd
No need to cook the tofu first, just raw.
This was a huge hit with my kids – thank you!
I made a strawberry banana version of this for my kids today, and they gobbled it down. I had tried to make homemade yogurt, and it came out really thin, so I used that for the milk. I left out the cocoa powder and peanut butter and added half a banana and about 8 medium strawberries. It was delicious. If I made it again, I would increase the liquid a bit – it was a little thick. But it was yummy, and the chia seeds just seemed liked strawberry seeds. Thanks for a great recipe!
Do you have other nutrition information for this drink? Namely carbs? Thanks.
Looks delicious. Do you know the nutritional content (calories, protein, etc)?
Karen- JNW08 You can analyze recipes at nutritiondata.self.com. Generally, we provide nutrition data for all our member recipes, but not for the blog posts.
Is the cocoa powder the kind used to bake or the kind that’s sweetened to make chocolate milk?
Thanks!
No, it’s not a chocolate drink mix, it’s in the baking aisle and usually just says cocoa powder. @liat
I can’t believe you are recommending soy. I wouldn’t put it in my own body, and definitely not in my kids.
Ornella- we think nonGMO soy products can be part of a healthy diet. Check out this article here for our reasons why https://www.drfuhrman.com/library/debunking-anti-soy-myth.aspx
Any recommendations on what I could add to this recipe that would add iron. My son does not get enough iron. I was also going to use Sunbutter as he has a peanut allergy if you think that would work well.
I was going to ask the exact same thing!!
My 11 year old son has low iron, so I’m always on the lookout for ways to sneak even more into his diet. He has some very strong food aversions, so I can’t just ask him to try a lot of new foods without a major battle. I’d love to see your ideas!! Thanks!!
Hi Kerry- check out this idea for iron https://www.superhealthykids.com/top-3-sources-of-iron-for-kids/
I tried this butter shake recipe and it tastes just awesome. I also recommend everyone to try this recipe at least one time. You will love it.
Thanks for sharing this recipe.
51g of sugar??? In one serving?? Have I read that correctly?
I’m looking for quick, high-protein breakfast ideas for picky eaters and this seemed to fit the bill. Sadly, no one in the family liked it at all. It had an odd taste and a worse after taste and the chia seeds threw off the kid with sensory issues.
this looks amazing. any recommendation for Tofu replacement? my kiddo is allergic to soy.
Hi Hilda! You could try plain yogurt in place of the tofu. The amount of protein is similar to that in silken tofu. 🙂