High-Protein, Sugar-Free Breakfast Shake Recipe

Glass of Smoothie with plant milk and espresso
Westend61 / Getty Images
Total Time: 3 min
Prep Time: 3 min
Cook Time: 0 min
Servings: 1

Nutrition Highlights (per serving)

230 calories
10g fat
13g carbs
23g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 1
Amount per serving  
Calories 230
% Daily Value*
Total Fat 10g 13%
Saturated Fat 4g 20%
Cholesterol 62mg 21%
Sodium 148mg 6%
Total Carbohydrate 13g 5%
Dietary Fiber 4g 14%
Total Sugars 5g  
Includes 3g Added Sugars 6%
Protein 23g  
Vitamin D 1mcg 5%
Calcium 347mg 27%
Iron 1mg 6%
Potassium 422mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Protein shakes are all the rage, but they can be loaded with sugar. This high-protein, sugar-free breakfast shake recipe has it all—the coffee helps to get you going (but you can use decaf), and the coconut milk helps keep you going through the morning (with its medium-chain fatty acids)—while remaining sugar-free.

As an added boost, the ​flaxseed meal adds fiber and lots of other good things like antioxidants and omega-3 fatty acids. Flaxseeds are high in most of the B vitamins, magnesium, and manganese and are rich in omega-3 fatty acids (also found in fish and walnuts), which help fight inflammation.

Flaxseeds are high in both soluble and insoluble fiber and have been shown to have cholesterol-lowering effects. Fiber in the diet also helps stabilize blood sugar and promotes proper functioning of the intestines.

A bit of protein during the morning or when the afternoon lull hits can be exactly what we need to get that boost of energy. Protein powder is a quick and easy way to get a serving of protein, especially when incorporated in a delicious and nutritious shake.

If you're not a fan of coffee, try this similar berry shake recipe.

Ingredients

  • 1 cup coffee (cold)
  • 1 scoop protein powder (vanilla or chocolate)
  • 1/2 cup full fat canned coconut milk
  • 2 tbsp flaxseed meal
  • 1 packet Stevia
  • 3 ice cubes

Preparation

  1. Place all ingredients in a blender.

  2. Blend until creamy. You can also make this in a shaker cup.

Substitutions and Variations

The nutrition information uses canned, full-fat coconut milk. You can use the carton kind if you prefer.

Smoothies are incredibly versatile. Use any type of milk you prefer, such as almond, cow's milk, cashew, oat milk, or goat's milk. This will change the nutritional information for the smoothie.

You can substitute another type of fiber for the flaxseed, such as a fiber supplement, psyllium husk, or even other seeds like chia.

Another sugar replacement may be used, such as monk fruit sweetener.

Cooking and Serving Tips

  • Serve this smoothie alongside some fruit or oatmeal for a complete breakfast.

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Natto ZS, Yaghmoor W, Alshaeri HK, Van Dyke TE. Omega-3 Fatty Acids Effects on Inflammatory Biomarkers and Lipid Profiles among Diabetic and Cardiovascular Disease Patients: A Systematic Review and Meta-Analysis. Scientific Reports. 2019;9(1). doi:10.1038/s41598-019-54535-x

  2. Edel AL, Rodriguez-Leyva D, Maddaford TG, et al. Dietary Flaxseed Independently Lowers Circulating Cholesterol and Lowers It beyond the Effects of Cholesterol-Lowering Medications Alone in Patients with Peripheral Artery Disease. The Journal of Nutrition. 2015;145(4):749-757. doi:10.3945/jn.114.204594

  3. Chen C, Zeng Y, Xu J, et al. Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitusExp Ther Med. 2016;12(2):1232-1242. doi:10.3892/etm.2016.3377