For individuals following a ketogenic diet, maintaining adequate protein intake can sometimes be a challenge. Premier Protein shakes offer a convenient and versatile solution, lending themselves to a variety of delicious and easy keto-friendly recipes. These recipes not only provide a protein boost but also cater to those with a sweet tooth, making healthy eating more enjoyable.
Two-Ingredient Protein Pudding
This incredibly simple recipe is a fantastic way to satisfy cravings while staying on track with your keto goals. It requires only two ingredients:
- Sugar-free pudding mix
- Premier Protein shake
Instructions:
- Combine the sugar-free pudding mix with one Premier Protein shake in a blender.
- Blend the mixture together until smooth and creamy.
- Pour the pudding mixture into two small bowls or cups.
- Chill in the refrigerator for at least 2 hours or until set.
- Serve and enjoy!
This protein pudding is a great option for a post-workout snack, a mid-day pick-me-up, or even a healthy dessert. In addition to being high in protein, this pudding is also low in sugar and calories, making it a great option for those looking to maintain a healthy lifestyle.
Variations on Protein Pudding
The basic two-ingredient protein pudding is a blank canvas for creativity. Here are a few flavor variations to try:
- Chocolate Peanut Butter Protein Pudding: Mix chocolate protein powder with unsweetened almond milk and a tablespoon of peanut butter.
- Strawberry Protein Pudding: Mix vanilla protein powder with unsweetened almond milk and a few fresh strawberries.
- Cinnamon Roll Protein Pudding: Mix vanilla protein powder with unsweetened almond milk and a teaspoon of cinnamon.
- Mint Chocolate Chip Protein Pudding: Mix chocolate protein powder, cacao powder, unsweetened almond milk and a few drops of peppermint extract.
- Blueberry Cheesecake Protein Pudding: Mix vanilla protein powder with unsweetened almond milk, a tablespoon of cream cheese, and a handful of fresh berries.
- Banana Cream Pie Protein Pudding: Mix vanilla protein powder with coconut milk, a ripe banana, and a teaspoon of vanilla extract.
- Coffee Protein Pudding: Mix vanilla protein powder with unsweetened almond milk and a shot of espresso or a tablespoon of instant coffee.
Tips for Making the Best Protein Pudding
- For a richer flavor, use full-fat coconut milk or add a tablespoon of heavy cream.
- Adjust the amount of pudding mix to achieve your desired consistency.
- If you don’t have a blender, you can add your ingredients into a mixing bowl and mix with an electric hand mixer.
Storage
- Refrigerate this high protein pudding recipe to keep it fresh.
- Homemade protein pudding is best consumed within a few days of making it.
Keto Raspberry Lemonade Protein Shake
This delightfully refreshing Keto Protein Shake packs serious flavor and serious nutrition. With 20g of protein, 5g net carbs, and vital electrolytes, it's an ideal breakfast or snack. This keto protein shake might just change your mind. It’s incredibly refreshing and tangy-sweet. It's thick and rich, unlike many keto shakes and smoothies that suffer from being too thin and watery. The raspberry lemonade combo is so bright and fresh. It's easy to make in just 3 minutes. It’s perfect for those looking for more low carb high protein recipes, then these smoothies are for you because it contains 20 grams of protein and only 5g net carbs per serving.
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Ingredients:
- Frozen raspberries
- Protein powder (unflavored whey protein isolate recommended)
- Lemon flavor (Ultima electrolyte powder, lemon extract, or True Lemon)
- Greek yogurt (Two Good yogurt recommended for lower carbs)
- Low carb milk (non-dairy milk or cream and water)
- Sweetener of choice (powdered or liquid recommended)
- Ice (crushed, not cubes)
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth.
- Taste and adjust sweetener as needed.
- Serve immediately.
Tips for the Perfect Keto Protein Shake
- Put the frozen fruit in first so the blades catch it first and really blend it up.
- Blend once, stir, then blend again. Push any chunky pieces down toward the blades.
- Use crushed ice, not ice cubes to give the protein shake added volume but also keeps it colder for longer.
Variations
- Berries: Opt for other frozen berries, although that may change the carb count a little.
- Lemon: Use another flavor of electrolyte powder or use True Lime. Or just use some vanilla extract, because raspberry and vanilla are delicious together.
- Protein Powder: Use whey protein, egg white protein, pea protein or collagen protein for this recipe.
- Sweetener: Because the electrolyte powder has some sweetener in it, make sure you taste the smoothie before you add more.
- Dairy-Free: Use some thick coconut cream and coconut milk in place of the yogurt and heavy cream. Just be aware that the nutritional counts will change and it may be slightly lower in protein.
Storage
This smoothie is best made fresh, but you can store any leftovers in a glass container in the fridge for 1 day.
Understanding Premier Protein Shakes
Premier Protein shake is a high-protein ready-to-drink shake that is designed to help support muscle growth and recovery. Each 11 fl oz (325 mL) bottle of Premier Protein shake contains 30 grams of protein, which is derived from a blend of whey protein concentrate, whey protein isolate, and milk protein concentrate. Premier Protein shakes come in a variety of flavors, including chocolate, vanilla, caramel, banana, and strawberry. Premier Protein shakes are often used as a post-workout recovery drink, but they can also be used as a meal replacement or snack as they are great way to help keep you feeling full and satisfied.
Keto Considerations
- Carb Content: Not all protein shakes and mixes are keto friendly, so it’s advisable to read the labels carefully. Look for shakes that are under 7 or 8 grams of total carbs. Better yet, make your own keto friendly protein shakes at home. It’s easy and you can control the ingredients. They taste far better too!
- Protein Powder: You can use many forms of protein powder on the keto diet, such as whey, egg white, pea, or collagen. Just make sure the powder you use does not contain a lot added sugar or fillers. I like using unflavored whey protein in my recipes.
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