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Chocolate Peanut Butter Protein Shake Recipe for Kids

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This healthy whole food chocolate peanut butter 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.

creamy chocolate protein shake for kids

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…

protein shake for kids with no powders

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.
Chocolate Peanut Butter Protein Shake Recipe- For Kids! Contains natural ingredients that are good for kids.

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.)

purple to go bottle with protein shake

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.

peanut butter chocolate shake high in protein

More (Powder Free) Protein Foods for Kids

Kid-Friendly Protein Waffle
Peanut Butter Fudge Protein Energy Balls
Protein Packed Breakfast Burritos

Chocolate Peanut Butter Protein Shake for Kids | Healthy Ideas and Recipes for Kids | Super Healthy Kids | www.superhealthykids.com

Chocolate Peanut Butter Protein Shake

Got a picky toddler who refuses meat? This healthy whole food shake offers a boost of protein–15 grams per cup!– without any processed powders. And it tastes like chocolate!
3.5 from 69 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: chocolate, gluten-free, kid friendly, peanut butter, protein shake, vegetarian
Prep Time: 5 minutes
Cook Time: 0 minutes
Servings: 2 servings
Calories: 155kcal


  • 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


  • Blend all ingredients together in a high powered blender until smooth as milk! Store in the fridge and serve cold.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!


Calories: 155kcal | Carbohydrates: 16g | Protein: 7g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 6mg | Sodium: 64mg | Fiber: 2.5g | Sugar: 12g

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Recipe Rating


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!

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 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.

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.

Hi. Is it raw tofu? Or should i steam first?
Could you suggest me smoothie or juice to combat flu runny nose? Thankd

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!

I can’t believe you are recommending soy. I wouldn’t put it in my own body, and definitely not in my kids.

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.

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!!

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.

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.

Hi Hilda! You could try plain yogurt in place of the tofu. The amount of protein is similar to that in silken tofu. 🙂

my daughter doesn’t like chocolate – do you have a vanilla or strawberry suggestion? thanks so much!

Hi Claire, you can certainly leave out the coco powder and add a 1/4 teaspoon of vanilla extract in its place.