Healthy Real Food Chocolate Shake (No Sugar Crash!)

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Ahhhhh. A chocolate shake from the local diner on a hot summer day. Is there anything more refreshing?

Until that inevitable feeling hits.

You know it well. The stomach heaviness and inevitable sugar-crash-headache from sugar laden ice cream and syrups. Milkshakes are fun, but they sure can be rough on the body!

Unless….

It’s a healthy chocolate shake! Instead of leaving you zombie-like and filled with regret, this chocolate milkshake recipe has such nutritious ingredients that it leaves you feeling energized and ready to tackle the day. It’s loaded with nourishing fat and protein with zero refined sugar!

Why A Healthy Chocolate Shake Is The Perfect Way To Consume More Healthy Fats

Since I’ve started reading through the Nourishing Traditions book again, I realized I wasn’t getting enough healthy fat and protein in my diet to sustain me throughout the day.

Healthy fats are essential for brain health, heart health and absorbing many vitamins (read more about why you need fat soluble vitamins and how to get more of them). Even better, they keep you satisfied between meals so you aren’t constantly snacking!

So, I’ve been trying to think of new ways to incorporate more healthy fats into my diet. (Think: butter, coconut oil, raw milk, egg yolks, etc.)

I was already making and loving my healthy chocolate smoothie recipe, but wanted a fattier version. That’s when the idea for this chocolate shake full of nourishing fats was born!

Smoothies are notorious for being really high in sugar, since most of the time the main ingredient is fruit. While they offer lots of fiber, they often don’t have enough protein and fat to balance things out.

In contrast, shakes have a more creamy texture with an emphasis on fat and protein. Read more about the difference between smoothies and shakes here.

Today, we’re creating a fat- and protein-rich shake with plenty of chocolate. Because everything is better with added chocolate. Am I right, chocolate lovers??

Best Add-In Ingredients For An Energizing, Satisfying Shake

Here are the healthy fats that keep you satisfied long after drinking this shake… instead of crashing due to sugar!

Egg Yolks

Yes, this healthy chocolate shake contains raw egg yolks. Why? They’re rich in the fat soluble vitamins A, D, E, and K2, with a hefty dose of B vitamins as well. Plus, they’re super gentle on the digestive system (the enzymes are still intact) and they’re easy to assimilate. Egg yolks are also a rich source of omega-3s and cholesterol, paramount for hormone and neurotransmitter production. Plus, they make the shake even creamier! Read more on why raw egg yolks are a good idea.

Raw Milk

It contains literally hundreds of different healthy fatty acids, including omega-3s and linoleic acid. Why raw? Many of the enzymes and beneficial qualities of milk are lost during pasteurization. However, you want to make sure you’re getting your raw milk from a reputable source. If you need help finding some in your area, check out Where to Find Raw Milk? on #AskWardee.

Coconut Oil

This is made up of energizing medium-chain fatty acids like lauric acid, which is amazing for brain health. It’s also great for the immune system and has antibacterial properties. Here are more reasons to use it!

This shake also includes healthy protein in the egg and milk, plus a serving of collagen powder which has essential amino acids like proline and glycine. It does include natural sweetness from banana, and the option to add a bit of honey as well.

Dairy-Free Options: Is it possible to make this milkshake without milk?

Yes, you can totally create a dairy-free version of this healthy chocolate shake with full-fat coconut milk instead of raw dairy milk!

Coconut contains a wonderful fat called lauric acid, which is great for energy utilization. It’s also rich in magnesium, folate, selenium and other vitamins/minerals.

You can also try almond milk for this recipe, but in my opinion it lacks the creaminess and fattiness that really make this shake stand out.

How To Make A Healthy Milkshake Without Ice Cream

Yes, it’s still a chocolate shake even if you don’t use ice cream!

As an alternative, we’re using milk and ice cubes, plus the raw egg yolks to add creaminess. No added sugar to worry about!

If you want your shake even more thick and creamy, you can use frozen banana which will give it more of an ice cream texture.

4.72 from 7 votes

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Healthy Chocolate Shake

5 minutes + no regrets + nourishing ingredients = an easy healthy chocolate shake you can enjoy for dessert, or even breakfast! There's nothing more refreshing than a chocolate milkshake on a warm day... until the sugar crash hits. Yet, if you're in the market for healthy milkshake recipes, this homemade chocolate shake is the answer to your prayers! Creamy, rich in protein and healthy fats, a dairy-free option, and no refined sugar.

Course Drinks

Prep Time 5 minutes

Servings 2 8-ounce servings

Author Mary Harp

Ingredients

• 1 banana
• 2 cups ice
• 2 pastured or organic egg yolks raw
• 1 cup raw milk or full-fat coconut milk, for dairy-free option
• 1 tablespoon coconut oil
• 1 tablespoon cacao powder
• 1 tablespoon raw honey optional
• cacao nibs optional, for garnish

Instructions

1. Add all ingredients to a high speed blender.

2. Blend until smooth on HIGH.

3. Garnish with raw cacao nibs for added crunch, if desired.
4. Leftovers may be refrigerated for 24 hours, but make sure to blend it up again as the ingredients will settle.

Recipe Notes

• For additional added protein, you may add healthy nut butters like almond or peanut butter.
• For a dairy free version, use full fat coconut milk instead of dairy milk.
• For a thicker, creamier shake, try frozen banana.
• Feel free to experiment with other healthy add ins like chia seeds and flax seeds.

What nourishing ingredients will you add to your easy healthy chocolate milkshake?