Peanut Butter Protein Shake
This shake was a go-to meal during my Colorado Trail thru-hike. It packs plenty of calories and protein into an easy-to-drink meal for mornings or times when a full meal just doesn’t sound appealing.
EQUIPMENT
- Wide-mouth, leakproof container, optional
- shaker ball mixer, optional
INGREDIENTS
- ¼ cup (20 g) oats, old fashioned rolled
- 1 Tbsp (15 g) chia seeds
- 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
- 8 oz (240 mL) water
Dietary substitutions available — see Substitutions below.
INSTRUCTIONS (per serving)
HOME
- Put oats and chia seeds in a coffee/spice grinder and blend until a fine powder forms. See the meal prep tip below.
- Put the chia-oat mixture and the remaining ingredients in a bag or container for use 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 for 5-10 minutes.
NOTES
SUBSTITUTIONS
- Gluten-Free: Replace the rolled oats with an equal amount of certified gluten-free old-fashioned rolled oats.
- No-Grind Option: Replace the rolled oats with 1 heaping Tbsp oat flour.
- Heart-Healthy: Replace the whole milk powder with 1/2 cup nonfat milk powder.
- Vegan: Replace the whole milk powder with a plant-based milk powder of choice.
- Reflux-Friendly: If dairy is a reflux trigger for you, replace the whole milk powder with a plant-based milk powder of choice.
- No Added Sugar: Replace the brown sugar with your preferred sugar substitute, adjusting the amount according to the product’s directions and desired sweetness.
MEAL PREP TIPS
- Shelf life: Because grinding seeds increases their exposure to oxygen and can accelerate rancidity, use the shake within approximately 6 months for best quality.
- Choosing a Container: A wide-mouth, leakproof container, such as a recycled Talenti or large peanut butter jar, works well for shakes and is much easier to clean than a narrow-mouth water bottle.
- Mixing: Add a shaker ball to help break up clumps, or shake vigorously and use a spoon or spork to break up any remaining powder.
RECIPE LABELS
- Our downloadable recipe labels are designed to print on Avery #18163 (2" x 4") Shipping Labels.