By Aaron Owens Mayhew, MS, RDN, CD • Updated September 16, 2022
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This meal replacement shake is a Backcountry Foodie fan favorite. It’s great for refueling on the go or when your appetite hits the road.
Already a fan of our shake recipe? You might also want to try our Peanut Butter Protein Shake recipe.
Chocolate Peanut Butter Shake
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NUTRITION (per serving)
- ½ cup milk powder, whole
- ¼ cup peanut powder
- 1 packet (1.26 oz) Carnation Breakfast Essentials™ drink mix, chocolate powder
- 8 oz water
- ½ cup milk powder, non-fat (substitution), reduced-calorie option
- 1 packet Carnation Breakfast Essentials™ drink mix, Light Start chocolate powder (substitution), no-added-sugar option
- Put all ingredients in a bag or container to be used in the backcountry.
- Add 8 oz (240 mL) cold water to the container. Add more or less water to reach the desired flavor.
- Stir or shake vigorously to mix well. See meal prep tip below.
- Massage the bag with your fingertips or use a utensil to break up any lumps as peanut powder may clump.
VOLUME OF MEAL WHEN PREPARED
- Approximately 1 cup per serving (dry)
MEAL PREP TIP
- Meal replacement drinks often mix better when prepared in a hard-sided container.
- Total sugar (per serving): 45 g, including 12 g added sugar
- For a no-added-sugar recipe, use the Carnation Breakfast Essentials™ Light Start (sugar-free) product.
- We recommend reading food labels and choosing peanut powder containing only peanuts. Many have added sugar.
- To reduce calories by 200, replace whole milk powder with non-fat milk powder.
- This recipe may be used as a meal replacement when consumed entirely.
READY TO SEE MORE ULTRALIGHT BACKPACKING RECIPES LIKE THIS ONE?
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ABOUT THE AUTHOR:
Aaron Owens Mayhew, MS, RDN, CD, is a registered dietitian and ultralight long-distance backpacker with over 20 years of nutrition and backpacking experience. She’s also the founder and owner of Backcountry Foodie, an online ultralight recipes and meal planning platform for backpackers. She also enjoys teaching hikers about backpacking nutrition via virtual masterclasses, YouTube videos, and podcast episodes. You can follow Aaron’s adventures in the kitchen and the backcountry via Instagram and Facebook.