Nourishing protein shakes for children

Written by Christina Hills, Paediatric dietitian and nutritionist, and founder of the happy feeding company.

These homemade shakes are nutrient dense and made from real whole ingredients, no refined sugar or protein powders

Option to add a vitamin and mineral drop or sachet to make them more nutritionally complete.

Chocosure protein shake 

Almond butter is the real hero in this recipe. It gives a good whack of calories and protein. The cacao powder is used more for taste and to get the little ones interested, particularly if they are used to the more processed milkshake style high energy supplement drinks, it gives a nice chocolatey milk shake taste. Check you are using an organic one that doesn’t add anything other than cacao.  

YOU NEED:

• 1/2 banana (35 kcals, 0.5g protein)

• 1 medjool date (20 kcals, <0.5g protein) (or 2 little ones)

• 2 tablespoons almond butter (196 kcals, 8g protein) 

• 2 teaspoons of cacao (or cocoa) powder 12g powder (14 kcal, <0.5g protein)

• 150mls almond milk (22 kcals, 1g protein)

• 1 tablespoon linseeds (or chia seeds) (55 kcals, 2g protein)

• 1 ice cube (extra to serve)

TO MAKE:

1. Blend all ingredients in a blender. Serve with extra ice cubes in a fun glass (if you have one) with a reusable straw

Final volume: makes 250mls (depending on size of banana and ice cubes you are using of course!!!)

Provides: 342 kcals and 11.5g protein per serving! 

(137 kcals and 4.6g protein per 100mLs)

Strawberry milkshake’d

This creamy strawberry shake uses double cream as a fortifier which has a very high energy in a small volume. Use frozen strawberries to bring some chill factor. You can use any milk you like but whole cows milk will give the edge energy wise! With 398 calories in 175mls this is a super small volume shot of energy dense nourishment for a little one (or a big one) trying to gain weight 

YOU NEED: 

• 100ml milk (unsweetened almond drink provides: 15 kcals and 0.5g protein) (whole cows milk provides: 65 kcals and 3.5g protein)

• 2 tablespoons double cream (140 kcals and 1g protein)

• 1 tablespoon whole unprocessed peanut butter (96 kcals and 3.6g protein)

• Small handful frozen strawberries (around 4 whole ones) (20 kcals 0g protein)

• 1 tablespoon whole oats (57 kcals and 2g protein)

• 1 medjool date (or 2 small) (20 kcals and <0.5g protein)

TO MAKE:

1. Place all ingredients into a blender and whizz until smooth! Serve over ice in a glass with a reusable straw!

Final volume: makes 175mls (depending on size of strawberries used)

Provides (if using whole milk): 398 kcals and 10.1g protein 

(227 kcals and 5.8g protein per 100ml)

Banana and peanut shake

This shake tastes absolutely amazing. That’s thanks to the generous amount of nutty peanut butter and one whole sweet banana.

Just remember to use whole food peanut butter, with no added sugar or additional oils. 

YOU NEED:

• 1 banana (frozen or fresh) (69 kcals and 1g protein) 

• 100mls milk (whole milk 65 kcals and 3g protein) (almond milk 15 kcals and 0.5g protein)

• 2 tablespoons peanut butter (whole nut, unsalted and unsweetened) (180 kcals and 6g protein)

• 1 teaspoon chia seeds (21 kcals and 1.2g protein)

• 1 ice cube (more to serve)

TO MAKE:

1. Add all ingredients to a blender and whizz until smooth, pour into a glass over ice and serve! 

Final volume: makes a 250ml shake (depending on the size of your ice cubes and the banana you used)

Provides (if using whole milk): 335 kcals and 11.2g protein per 250mls

(134 kcals and 4.5g protein in 100mls)