Description
Protein-Packed Strawberry Shake — perfect for quick breakfasts, post-workout refueling, and healthy snacking. Makes 2 servings in 10 minutes with 9 simple ingredients.
Ingredients
Scale
- 300 g (2 cups) frozen strawberries
- 1 medium (120 g) banana, frozen or fresh
- 30 g (1 scoop) whey protein powder
- 150 g (2/3 cup) Greek yogurt
- 240 ml (1 cup) whole milk or unsweetened almond/oat milk
- 15 ml (1 tbsp) honey or maple syrup (optional)
- 10 g (1 tbsp) ground chia or flax (optional)
- 120 g (1 cup) ice (optional)
- Pinch fine salt
Instructions
- Measure and prep the fruit: Weigh 300 g frozen strawberries and 120 g banana. If banana is fresh, add 120 g ice.
- Pour 240 ml milk and 150 g Greek yogurt into the blender. Add 30 g whey protein powder and honey if using.
- Top with the strawberries, banana, and ground chia or flax if using. Add a pinch of salt.
- Blend on high for 30–45 seconds, scraping the sides once until smooth.
- Check texture and sweetness; add more milk to thin or strawberries to thicken as needed.
- Pour into two glasses and serve immediately, garnished with sliced strawberry or chia.
Notes
- Fridge Storage: Transfer the blended shake to an airtight glass jar or sealed bottle and refrigerate at 4 °C (39 °F) for up to 1 day. Separation is normal — shake vigorously for 10 seconds before drinking. The texture will be slightly thicker than freshly blended due to chia seed absorption. Glass containers prevent flavor transfer better than plastic.
- Freezer Storage: Pour the shake into freezer-safe containers or silicone ice cube trays, leaving headspace for expansion. Freeze for up to 1 month at –18 °C (0 °F). To serve, thaw in the refrigerator for 3 hours or re-blend frozen cubes with a splash of milk. Label containers with the freeze date for easy rotation.
- Quick Thaw Method: Place a sealed frozen container in a bowl of cool water for 20 minutes, then shake well. Alternatively, microwave in a microwave-safe jar at 50% power for 30 seconds, stir, and repeat once. Avoid full-power microwaving, which can denature whey protein and create hot spots that alter flavor and nutrition.
- Blender Re-Blend: For the best texture after freezing, add frozen shake cubes back into a blender with 60 ml fresh milk and pulse for 30 seconds. This restores the original creamy consistency far better than simply thawing. Add 2–3 fresh strawberry slices for brightness. This method works within 2 minutes total.
- Thermos Transport: Pre-chill a vacuum-insulated thermos in the freezer for 10 minutes, then pour in the freshly blended shake. It will stay cold and drinkable for up to 4 hours at room temperature — ideal for commutes or gym bags. Follow food storage guidelines and discard any dairy-based shake left above 4 °C for over 2 hours.
- Prep Time: 10
- Category: Recipes
- Method: Blending
- Cuisine: American
Nutrition
- Serving Size: 1 servings
- Calories: 245 calories
- Sugar: 24g
- Sodium: 120mg
- Fat: 4g
- Saturated Fat: 2g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 4g
- Protein: 21g
- Cholesterol: 30mg