Peanut Butter Protein Shake

Backcountry Foodie Recipe

This meal replacement was used time and time again during my Colorado Trail thru-hike.

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4.89 from 17 votes

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NUTRITION (per serving)

cal/oz 125

cal/gram 4.5

Calories 677 kcal

PROTEIN 40 g

CARBOHYDRATE 70 g

Fiber 14 g

Added Sugar 17 g

Total Fat 28 g

Saturated Fat 13 g

Cholesterol 67 mg

Sodium 574 mg

Home Prep Time 3

Field Prep Time 15

WT/SERVING 5.4 oz (151 g)

MEAL PREPCold Soak, Dehydrator Not Required, No-Cook

Diet TYPESBariatric, Dairy-Free, Gluten-Free, Heart-Healthy, Low-Sugar, Reflux-friendly, Soy-Free, Vegan, Vegetarian

Servings1 serving

INGREDIENTS

¼ cup (20 g) oats, old fashioned rolled
½ cup (68 g) milk powder, whole
¼ cup (32 g) peanut butter powder
1 Tbsp (5 g) cocoa powder, unsweetened
1 Tbsp (14 g) brown sugar
1 Tbsp (12 g) chia seeds, grind chia seeds for smoother consistency
8 oz (240 mL) water

OPTIONAL

¼ cup (20 g) oats, gluten-free old fashioned rolled oats (substitution), gluten-free option
1 Tbsp (20 g) oat flour (substitution), heaping Tbsp, substitution for grinding oats at home
½ cup (34 g) milk powder, non-fat (substitution), heart-healthy option
½ cup (52 g) cashew milk powder (substitution), vegan option
½ cup (36 g) soy milk powder (substitution), vegan option
brown sugar substitute (substitution), no-added-sugar option

INSTRUCTIONS (per serving)

HOME

Put oats in a coffee/spice grinder and blend until a fine powder forms. See the meal prep tip below.
Put oat powder and remaining ingredients in a bag or container to be used in the backcountry.

FIELD

Add 8 oz (240 mL) of cold water to the bag or container.
Stir or shake vigorously to mix well and enjoy! See meal prep tip below.
For a thicker shake, let stand 5-10 minutes allowing the chia seeds to absorb water.

NOTES

MEAL PREP TIPS

For a smoother consistency, grind the chia seeds with the oats. However, this will reduce the meal's shelf life to ~6 months.
- Grinding nuts and seeds into a powder increases the surface area for oxidation, increasing the risk of rancidity.
Meal replacement drinks often mix better when prepared in a hard-sided container.

NUTRITION

Total sugar (per serving): 44 g, including 13 g of added sugar
For a no-added-sugar recipe, replace brown sugar with a brown sugar substitute.
For a heart-healthy recipe and to reduce calories by 210, replace whole milk powder with non-fat milk powder.
This recipe may be used as a meal replacement when consumed entirely.

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