This homemade nutritional shake is made from real, whole foods, takes just 5 minutes to prepare, and costs about $1 per serving. Plus, it tastes great hot or cold. It’s a great quick breakfast or snack.
Compared to most packaged nutrition shakes, it:
- Contains a similar amount of protein – and it’s all natural
- Has much more fiber and lower sugar and carbs — and all the sugar comes from whole fruit
- Is packed with antioxidants from cocoa, spinach, banana, and dates
- Offers equal or greater levels of key vitamins and minerals
- Delivers heart-healthy fats from natural sources
- Made from real ingredients, not ultra-processed powders or additives
- Costs about half as much per serving
Ingredients and Nutrition
This shake is made from 100% healthy, whole foods.
- Low fat milk & Greek yogurt
High-quality complete protein
Rich in calcium, vitamin B12, riboflavin (B2), and phosphorus
Supports bone health, muscle repair, and energy metabolism
Provides probiotics for gut health - Banana & Medjool Dates
Provides natural sweetness with lower glycemic impact compared to other sugar sources,
Rich in potassium, and polyphenols, with vitamin B6, and magnesium
Supports heart health and electrolyte balance
Soluble and insoluble fiber for gut health - Spinach
Loaded with vitamin K, folate, iron, and antioxidants like lutein and zeaxanthin
Supports eye health, immune function, and cell repair - Unsweetened Cocoa Powder
Packed with antioxidants (flavanols), which support circulation and brain health
Contains iron, magnesium, and mood-boosting compounds - Chia Seeds
Rich in omega-3 fatty acids, fiber, and plant protein
Help with satiety, digestion, and blood sugar regulation - Olive Oil
Source of monounsaturated fats (heart-healthy)
Contains vitamin E and anti-inflammatory polyphenols
Additions and Substitutions
- For lactose free and vegan diets:
- Soy milk and silken tofu are good plant based alternatives to that provide a similar amount of protein, and less fat.
Leave a comment below if you’d like to see a full plant based recipe.
- Soy milk and silken tofu are good plant based alternatives to that provide a similar amount of protein, and less fat.
- For more protein:
- 2 tablespoon of hemp seeds or almond or peanut butter adds over 1 gram per serving.
- For flavor:
- Adding vanilla and/or cinnamon are nice touches.
Nutrition Facts
Approximate nutrition per 8 oz serving.
| Nutrient | Amount |
|---|---|
| Calories | 185 |
| Total Fat | 8g |
| — Saturated Fat | 2g |
| — Polyunsaturated Fat | 2g |
| — Monounsaturated Fat | 4g |
| Cholesterol | 5mg |
| Sodium | 100mg |
| Total Carbohydrate | 20g |
| — Dietary Fiber | 6g |
| — Total Sugars | 12g |
| — Added Sugars | 0g |
| Protein | 10g |
| Calcium | 250mg |
| Potassium | 350–400mg |
| Magnesium | 72mg |
Instructions
Gather milk, yogurt, spinach, banana, dates, cocoa powder, chia seeds, and olive oil (optional)- For smooth shakes, grind 2 tablespoon chia seeds.
- Blend 3½ cup low fat 1% milk, ¼ cup low fat greek yogurt, 2 tablespoon chia seeds, 1 tablespoon olive oil, 4 pitted medjool dates, 3 tablespoon unsweetened cocoa powder, 1 small handful spinach, 1 banana until smooth.
- Refrigerate.
- Serve hot or cold.
Low Cost, Real Food Chocolate Nutritional Shake
Chocolate nutritional shake made from real, whole foods, that costs about $1 per serving, and takes just 5 minutes to make.
Servings: 4
Calories: 185kcal
Cost: $1
Equipment
- 1 Blender
Ingredients
- 3½ cup low fat 1% milk Soy milk is a good, high protein plant based substitute
- ¼ cup low fat greek yogurt Silken tofu is a good, high protein plant based substitute
- 1 small handful spinach
- 1 banana
- 4 pitted medjool dates
- 3 tablespoon unsweetened cocoa powder
- 1 tablespoon olive oil optional
- 2 tablespoon chia seeds
Instructions
- Gather milk, yogurt, spinach, banana, dates, cocoa powder, chia seeds, and olive oil (optional)
- For a smooth shake, grind 2 tablespoon chia seeds.
- Blend 3½ cup low fat 1% milk, ¼ cup low fat greek yogurt, 2 tablespoon chia seeds, 1 tablespoon olive oil, 4 pitted medjool dates, 3 tablespoon unsweetened cocoa powder, 1 small handful spinach, 1 banana until smooth.
- Refrigerate.
- Serve hot or cold.
Notes
Note: If your olive oil is very flavorful, you might want to omit it.
Adding 1 teaspoon of vanilla and a pinch of cinnamon gives a nice flavor boost. For a lactose free, vegan option, you can replace the dairy milk with soy milk, and the yogurt with silken tofu without changing the amount protein much.Nutrition Per 8oz serving
- Total Fat 8g
- Saturated Fat 2g
- Polyunsaturated Fat 2g
- Monounsaturated Fat 4g
- Cholesterol 5mg
- Sodium 100mg
- Total Carbohydrate 20g
- Dietary Fiber 6g
- Total Sugars 12g
- Includes 0g Added Sugars
- Protein 10g
- Calcium 250mg
- Potassium 350–400mg