High-Protein, Sugar-Free Breakfast Shake

Breakfast food
Brian Macdonald/Getty Images
Total Time 3 min
Prep 3 min, Cook 0 min
Yield 1 Shake (230 calories)

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 body builders, 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 (you can use instant coffee and water to taste)
  • 1 scoop low-carb vanilla or chocolate protein powder (such as
  • Designer Protein)
  • 1/2 cup coconut milk
  • 2 tablespoons
  • flaxseed meal (or Benefiber or a similar preparation)
  • Natural sweetener to taste (such as stevia)
  • 3 to 4 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.

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