Madeleine Hull
Milkshakes are a delicious treat, but they can be packed with calories and sugar. However, there are ways to make a healthier version of this drink without compromising on taste. Diet milkshakes can be a nutritious and satisfying addition to your diet, providing essential nutrients, vitamins, minerals and antioxidants. They can also be a good source of protein and fibre, keeping you full and satisfied. To make a diet milkshake, opt for low-fat or plant-based milk, and include fruits, vegetables and protein sources such as Greek yoghurt or protein powder. You can also make a milkshake with avocado, soya milk, cocoa, yogurt and xylitol. For an extra thick milkshake, add ice, or for a fruity twist, add frozen strawberries, blueberries and raspberries.
Characteristics and Values of a Diet Milkshake
| Characteristics | Values |
|---|---|
| Calories | Less than 50 per serving |
| Dairy | Optional |
| Sugar | Optional |
| Fruit | Banana, strawberry, raspberry, mango, coconut, avocado, blueberries, and raspberries |
| Vegetables | None |
| Protein | Greek yoghurt, peanut butter, or protein powder |
| Toppings | Whipped cream, sprinkles, cherry, chocolate syrup, strawberry syrup, caramel sauce, crushed cookies, sliced nuts, fresh fruit, and candy |
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What You'll Learn
Use low-fat or plant-based milk
Milkshakes are often associated with high-calorie ingredients and added sugars, which can contribute to weight gain and health issues. To make a diet milkshake, it is important to opt for low-fat or plant-based milk options.
Low-fat milk is a great alternative to regular milk in milkshakes, as it reduces the overall calorie intake. It still provides the creamy texture and flavour that milkshakes are known for, without the extra fat content. This simple swap can make a significant difference in the nutritional profile of your milkshake, making it a healthier option.
Plant-based milk, also known as non-dairy milk, is another excellent choice for creating diet milkshakes. There are various types of plant-based milk available, each with its own unique flavour and nutritional benefits. Popular options include almond milk, soy milk, coconut milk, cashew milk, and oat milk. These alternatives are often lower in calories and fat compared to dairy milk, making them a suitable choice for those watching their weight.
Almond milk, in particular, is a popular choice for healthy milkshakes. It has a subtle nutty flavour that complements the other ingredients in a milkshake. Additionally, almond milk is naturally low in calories and fat, making it an ideal base for creating diet-friendly treats. It blends well with a variety of flavours, from chocolate to strawberry, and can be used in combination with frozen fruits to create a creamy consistency.
Another benefit of using plant-based milk is the option to cater to specific dietary restrictions. For those who are lactose intolerant or vegan, plant-based milk provides an opportunity to enjoy milkshakes without compromising their dietary preferences. Whether it's almond, soy, or coconut milk, there are numerous options to choose from, ensuring that everyone can indulge in a delicious and healthy milkshake.
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Add fruits and vegetables
Milkshakes are a great way to add more fruit and vegetables to your diet. Fruit and vegetables can be used as mix-ins or blended with other ingredients to create a tasty and healthy milkshake.
When using fruit and vegetables in a milkshake, it is best to prepare them by washing, peeling, and cutting them into small pieces. Fruit with stones or seeds should have these removed before blending. Some fruits that work well in milkshakes include strawberries, blueberries, raspberries, bananas, mangoes, peaches, and oranges. Vegetables such as avocados can also be used.
For a simple fruit or vegetable milkshake, blend your chosen fruit or vegetable with milk and ice. You can also add a sweetener such as honey or syrup to taste. For a richer milkshake, include ice cream or whipped cream.
- Triple berry milkshake: Blend frozen strawberries, blueberries, and raspberries with milk, sweetener, and ice.
- Strawberry and raspberry milkshake: Blend fresh strawberries and raspberries with ice cream, milk, and whipped cream.
- Banana milkshake: Blend a banana with creamy vanilla ice cream, a pinch of cinnamon, and whipped cream.
- Avocado milkshake: Blend half a large avocado with milk, sweetener, and ice.
You can also get creative and experiment with different combinations of fruits and vegetables to find your favorite healthy milkshake.
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Include protein sources
To make a milkshake a more filling and nutritious drink, it is a good idea to include some protein sources. This is especially beneficial if you are making a milkshake after a workout to help repair your muscles and aid their growth.
Protein shakes are usually made with protein powder, which comes from dairy, eggs, or plants. Soy protein is a good plant-based option, as it works as well as most animal sources of protein and is rich in nutrients. If you prefer plant protein but cannot tolerate soy, pea and hemp protein are some other options.
You can also make a milkshake with whey protein powder, which can aid wound healing. For a vegan option, use plant-based protein powder with your favourite vegan ice cream. For extra protein, use Fairlife ultra-filtered milk, which has almost double the protein of any other milk. You could also add peanut butter, which is a good source of plant-based protein.
For a fruity option, blend peaches, raspberries, orange juice, and fresh custard into a shake that's low in fat. Alternatively, use frozen banana instead of ice cream, with plant-based protein powder.
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Limit added sugars
Milkshakes are often loaded with added sugars, but there are ways to limit the amount of sugar in your milkshake while still enjoying a tasty treat.
First, consider the type of milk you are using. While milk naturally contains sugar, some types of milk have added sugars. For example, flavoured milk such as chocolate or strawberry milk will have added sugars. Instead, opt for unsweetened milk, such as almond milk, coconut milk, or soy milk. These alternatives often have a naturally sweet taste without the added sugars.
Second, be mindful of your sweetener choices. If you are making a milkshake at home, you can control the amount and type of sweetener you use. Instead of using table sugar, consider a low-calorie sweetener such as stevia or xylitol. You can also add sweetness to your milkshake without adding sugar by using ripe bananas, dates, or vanilla extract.
Third, watch out for added sugars in toppings and mix-ins. Things like chocolate chips, candy pieces, or syrups can add a lot of extra sugar to your milkshake. If you want to include toppings, opt for healthier options such as fresh or frozen fruit, unsweetened cocoa powder, or a small amount of peanut butter.
Finally, remember that milkshakes are often high in sugar, so consider enjoying them as an occasional treat rather than a daily habit. You can also make your milkshake lower in sugar by using milk ice cubes instead of regular ice cubes, as this will dilute the sweetness without watering down the flavour.
By following these tips, you can enjoy a delicious milkshake while limiting the amount of added sugar in your treat.
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Blend and serve
To make a diet milkshake, you'll need a blender and a few staple ingredients. The exact ingredients and measurements may vary depending on your preferences and dietary needs, but here's a general guide:
Before you begin, it's a good idea to chill your glasses in the freezer to keep your milkshake cold for longer. If you plan to use ice cream, let it sit at room temperature for a few minutes to soften. This step is not necessary if you're using frozen fruit or milk ice cubes.
For a simple, creamy milkshake, combine milk, ice, and your chosen sweetener in a blender. You can use any type of milk, but keep in mind that the higher the fat percentage, the creamier your milkshake will be. If you want to make a dairy-free milkshake, you can use plant-based milk alternatives such as almond milk or soya milk.
Add your chosen flavourings and toppings to the blender. This could include cocoa powder, peanut butter, frozen fruit like strawberries, blueberries, or bananas, or even avocado for a creamy texture. If you're using ice cream, add it now.
Blend all the ingredients together until you achieve your desired consistency. You may need to stop the blender and use a spoon to push down any ingredients stuck to the sides of the blender. Taste the milkshake and adjust the sweetness or thickness as needed.
Once you're happy with the flavour and consistency, pour the milkshake into your chilled glasses. If desired, drizzle the inside of the glasses with sugar-free chocolate syrup before pouring for an extra boost of chocolate flavour. You can also rim the glasses with crushed cookies, sliced nuts, or candy for added indulgence.
Serve the milkshake immediately and enjoy! If you have any leftovers, you can store them in an airtight container in the refrigerator for up to two days. Give the milkshake a good stir before serving any leftovers.
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