Protein powder is known for its, um, ability to disrupt the digestive system, shall we say? We all know what can happen when protein powder doesn’t agree with our stomach… Not fun.

We should be able to have our post-workout snack and feel good too! The way I see it, you shouldn’t have to choose. It is SO possible to make a protein-packed shake without protein powder. This chocolate peanut butter (no protein powder) shake is any dessert lover’s dream, and wouldn’t ya know, it’s healthy too!

Protein Powders

Protein powders are tough on the stomach because they are made of very concentrated forms of isolated protein from dairy (whey, casein) or plant (pea, rice, coconut, hemp, etc.) sources. And anytime you consume a hyper-concentrated food, it can be difficult for your digestive system to cope with. Plus, the added ingredients often found in protein powders such as emulsifiers, stabilizers, and sweeteners can potentially trigger symptoms themselves. These are things like guar gum, xanthan gum, locust bean gum, and artificial sweeteners.

For those who don’t have IBS, IBD, or an otherwise sensitive stomach, this may not be a big deal. But if you’re faced with gassiness, bloating, stomach pain, or altered bowel habits on a daily basis, the LAST thing you want is to make things worse!

A Gut-Friendly Substitute

So what to do? If you’re on-the-go and shakes are your jam, harness the power of peanut butter! This recipe uses powdered peanut butter, which is basically dehydrated peanut butter that is high in protein and low in fat. It’s also 75% lower in calories than regular peanut butter (win win!). And while powdered peanut butter is technically a source of concentrated protein, it’s less likely to irritate the digestive tract than high-powered protein powders.

You can use any type of milk you like. Regular 2% milk and soymilk will pack the biggest protein punch (18 grams protein per shake), but milk alternatives like almond or coconut milk work well also (11 grams protein per shake). I use unsweetened original almond milk for my shakes, and they’re always delicious!

Although it’s super simple, this chocolate peanut butter shake is surprisingly creamy and decadent. I especially love drinking it very cold, poured over an entire glass of ice, after a sweaty workout. Only two minutes and four ingredients? That’s my kinda snack! Plus, with no aftertaste (or after effects) to speak of, your stomach will thank you.

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Chocolate Peanut Butter (No Protein Powder) Shake

This creamy, peanut buttery 4-ingredient shake is the perfect on-the-go snack! It's packed with protein without the protein powdery aftertaste (or after effects). This recipe is dairy-free, soy-free, and refined sugar-free, with no compromises in flavor. It's also super easy to customize- see the recipe notes below for ideas, or make up your own!

Servings 1

Ingredients

• 1 cup milk of your choice (2% milk or milk substitute)
• 4 tablespoons powdered peanut butter
• 1 teaspoon cocoa powder
• 1/2 teaspoon honey (optional)

Instructions

1. Combine all ingredients in a shaker-style cup. Close the lid (tightly!) and shake until everything is well combined and no clumps remain. Enjoy!

Recipe Notes

• If you don’t have a shaker, alternatively you could mix really well with a whisk, or blitz everything together in a blender.
• This shake is not low-FODMAP due to the powdered peanut butter and honey. The honey is easy to omit, and if peanuts do not trigger symptoms for you then you may still find success with this recipe!
• This recipe is super easy to customize. To boost the protein content try sprinkling with hemp seeds or chia seeds. If you’re using a blender, throw in a frozen banana and small handful of ice to up the creamy ante.
• The Nutrition Facts for 1 shake made with 2% milk are: 235 calories, 8 grams fat, 26 grams carbohydrate, 4.5 grams fiber, 18 grams protein.
• The Nutrition Facts for 1 shake made with unsweetened milk substitute (such as almond milk) are: 135 calories, 6 grams fat, 15 grams carbohydrate, 5.5 grams fiber, 11 grams protein.