Chocolate Peanut Butter Protein Shake Recipe- For Kids!
Our email box is full of parents, concerned that their child is not getting enough protein for one reason or another. It’s a valid concern! Sometimes, picky eaters might barely get the proper amount of any micronutrients in a given day, let alone the right amount of macronutrients . Protein is vital for kids to grow and thrive, which is why this shake might be exactly what they need. Next week we are going to spend an entire week on plant based protein sources!
My 11 year old is a small kid. He doesn’t have much genetic hope of getting tall having me as his mother. I barely reach 5 feet. And he definitely takes after me. However, he’s an athletic kid and is desperate to not be the smallest kid in his class. When I tell him that a diet with 10 servings of bread a day isn’t going to help him get big or strong, he listens. While he wants to eat toast and tortillas all day long, he knows that adding protein to his diet is his best shot at getting “big” in his eyes.
This shake has 22 grams of protein for 12 ounces. A basic rule of thumb for protein needs (which we’ll talk about more next week), is half a gram per pound of body weight. So, my 11 year old is about 75 lbs, so about 37 grams of protein in a day is plenty! This drink alone would get him almost there.
- Milk– with 8 grams of protein per cup, milk is a great choice for kids (who are tolerant of course). If you have a dairy allergy, you can use soy milk, which ALSO has 8 grams of protein! Soy milk is a great dairy alternative.
- Silken Soft Tofu– Adding 4 grams of protein, the silken soft is a great choice for smoothies! It even says it’s for sauces and smoothies right on the package!
- Chia Seeds- With 2 grams of protein for just 1 tablespoon, chia seeds are a perfect addition. It not only adds the protein, but also some fiber, and omega 3 fats, enhancing absorption of fat soluble vitamins like Vitamin D.
- Peanut butter– Not only is this a delicious addition, 2 tablespoons also have 8 grams of protein! As much as the milk! We know that nuts and seeds are a good source of protein, but I think we don’t realize how much. 8 grams for 2 tablespoons makes peanut butter a great source.
And to make it delicious, we added cocoa powder and honey. If you are using commercial peanut butter, with sugar already added, there is no reason to add the honey. But if you grind your own peanut butter or purchase all-natural peanut butter, the sweetener is kind of important. (full recipe below)
Combine all the ingredients in a blender, and you’re done! Once you make a shake, you can store it in the fridge until kids are ready to drink it. Unlike a “smoothie”, that tastes best slushy- this shake is more like chocolate milk! Keep it in the fridge for 1-3 days, and let the kids take it with them on the way to soccer practice, or wherever they are going.
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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. 🙂