American · breakfast, drink
Thick Chocolate Banana Protein Shake with Oats
Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube
- Vegetarian
Contains: Gluten, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Whey, oats and cocoa give about 34 g of protein and 13 g of fibre, and fortified almond milk adds plenty of calcium; the only sweetness is the banana and zero-calorie sweeteners, so it makes a filling breakfast or post-workout meal.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 8
Method
Tap a time to watch that step in the video.
- Pour 2 cups unsweetened almond milk into the blender, then add 1 medium banana (frozen makes it thicker), 1 scoop chocolate protein powder and 3 tbsp cocoa powder. 1:52
- Add a little liquid sweetener if you like (or a second banana instead) and 1½–2 cups ice. 3:08
- Blend until very thick, creamy and smooth. 3:46
- Add ¼ cup old-fashioned oats and 15 g sugar-free chocolate chips and blend just briefly, so they leave a little texture. It's thick enough to eat with a spoon. 4:08
Tip. This is a very big shake (about 50 oz); halve everything for a normal glass. Any milk works, but not water. Dark chocolate chips work if you don't mind a little sugar.
The method is a summary in our words — the video shows every step.
One portion, 1 giant shake (about 1.5 L), gives you 1 of 1
Where the energy comes from one serve
- Net carbs 37%
- Protein 32%
- Fat 31%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 50% of the 40 g of net carbs come from the banana. To cut carbs, try berries instead, or a smaller portion.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High95%
14 mg a serve, mostly from unsweetened vanilla almond milk (98%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium High84%
1090 mg a serve, mostly from unsweetened vanilla almond milk (84%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium High49%
207 mg a serve, mostly from unsweetened cocoa powder (36%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron High36%
6.5 mg a serve, mostly from unsweetened cocoa powder (32%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc High36%
3.9 mg a serve, mostly from unsweetened cocoa powder (26%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High28%
0.5 mg a serve, mostly from banana (79%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High27%
1260 mg a serve, mostly from banana (28%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin D High25%
5 µg a serve, mostly from unsweetened vanilla almond milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Selenium High25%
14 µg a serve, mostly from old-fashioned oats (42%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 Source12%
0.3 µg a serve, mostly from protein powder (whey) (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C Source10%
8.7 mg a serve, mostly from banana (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate Source10%
39 µg a serve, mostly from banana (52%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source10%
0.2 g a serve, mostly from unsweetened vanilla almond milk (61%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 2
Vitamin K2%
2.1 µg a serve, mostly from stevia-sweetened chocolate chips (41%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A0%
3 µg a serve, mostly from banana (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.