A Delicious and Satisfying Sugar-Free Breakfast Shake Recipe

Breakfast food
A healthy, nutritious breakfast shake is a great way to start the day. Brian Macdonald/Getty Images

Nutrition Highlights (per serving)

Calories 230
Fat 10g
Carbs 13g
Protein 23g
View All
Total Time 3 min
Prep 3 min, Cook 0 min
Servings 1

Protein shakes are all the rage, but they can be loaded with sugar. This high-protein, sugar-free breakfast shake recipe has it all—the coffee helps to get you going (but you can use decaf) and the coconut milk helps keep you going through the morning (with its medium-chain fatty acids)—while remaining sugar-free. As an added boost, the ​flaxseed meal adds fiber, as well as lots of other good things like antioxidants and omega-3 fatty acids, but you could also add fiber in the form of Benefiber or some similar preparation. 

It's been shown that a bit of protein during the morning or when the afternoon lull hits is exactly what we need to get that boost of energy. And although protein powder used to be just for bodybuilders, it is a quick and easy way to get a serving of protein, especially when it is incorporated in a delicious and nutritious shake. 

If you're not a fan of coffee, try this similar berry shake recipe.

Ingredients

  • 1 cup cold coffee
  • 3 tablespoons vanilla or chocolate whey protein powder
  • 1/2 cup coconut milk
  • 2 tablespoons flaxseed meal
  • 1 packet Stevia
  • 3 ice cubes

Preparation

  1. Place all ingredients in a blender.
  2. Blend until creamy. You can also make this in a shaker cup.

Why Flaxseed Is So Good for You

Flaxseeds are high in most of the B vitamins, magnesium, and manganese, but the rest of the good news is that they are rich in omega-3 fatty acids (also found in fish and walnuts) which help fight inflammation in our bodies.

Studies have shown that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers.

This inflammation can be enhanced by having too little omega-3 intake in the diet. Flaxseeds to the rescue!

Flaxseeds are high in both soluble and insoluble fiber. This fiber is most likely responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar and promotes proper functioning of the intestines.

Note that in order to be most beneficial to the body, flaxseeds need to be ground to make the nutrients available (otherwise, they just pass through your system). Also, flaxseed oil alone does not contain the fiber of whole flaxseed meal.

Nutrition Facts
Servings: 1
Amount per serving  
Calories 230
% Daily Value*
Total Fat 10g 13%
Saturated Fat 4g 20%
Cholesterol 62mg 21%
Sodium 148mg 6%
Total Carbohydrate 13g 5%
Dietary Fiber 4g 14%
Total Sugars 5g  
Includes 3g Added Sugars 6%
Protein 23g  
Vitamin D 1mcg 5%
Calcium 347mg 27%
Iron 1mg 6%
Potassium 422mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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