If you’ve been working hard at the gym, crushing your home workouts, or just want a tasty treat, you need to give this Cookies and Cream shake a go!
This is a protein shake that tastes just like a Cookies and Cream milkshake, except it’s low in sugar, high in protein, and reasonably low in calories.
This shake will kick any sugar cravings to the curb, while keeping you full and satisfied till your next meal!
Eating snacks and meals that are high in protein is a great way to keep you energized and keep hunger pangs at bay.
Still, there are always times when eggs and meat-based dishes just won’t do, as a milkshake may seem a lot more appetizing!
You’ll learn how to make this creamy Cookies and Cream protein shake in this post.
We’ll also go over the basics of protein shakes, including why protein is so important, how much protein you should consume a day, and tips to ensure your protein shakes turn out amazing.
Keep reading to learn how to make this Cookies and Cream protein shake!
Protein: The Basics
Protein shakes are often enjoyed after workouts, but why is this so? Here is some information about protein and you may want to prioritize your protein intake.
Why Do We Need Protein?
Carbohydrates, fats, and protein are three macronutrients we receive from food. Protein is particularly important as unlike carbs or fat, the human body cannot store it.
It’s important to receive an adequate amount of protein each day, either from food or supplements, like protein shakes and powder.
People often view protein as the most crucial macronutrient, even for people not concerned with muscle growth. It consists of amino acids, which are the elements that make up important tissues within the body, like muscle tissue.
These amino acids are important to keep the body functioning. The body relies on protein to maintain its bones, organs, hormones, and muscles.
Is Protein Powder Beneficial?
Protein powder is convenient, but other than that, it’s not that special! It’s simply a substance with a lot of protein. Gym enthusiasts may rave about protein powder, but this is because it’s easily digested, mobile, and full of protein.
As mentioned above, the body cannot store protein, so it needs to be topped up with it regularly. Of course, you can opt for eating protein food sources during the day, like meat, fish, and eggs.
However, doing so isn’t that easy, as you’ll have to spend a lot of your time cooking and eating.
Protein powder allows you to get the protein and amino acids that your system needs, in a simple and tasty form. All you have to do is mix a scoop or two in a liquid of your choice, then you’re done.
Protein powder and shakes are hardly magical, but they are a convenient, simple, and less expensive way of supplying your body with enough protein.
The great part is that you don’t need to spend time cooking or cleaning up afterward – win-win!
Protein powder is also nice to bake with. You can make simple mug cakes in the microwave, French toast at breakfast, or mix with bananas and eggs to make protein-filled pancakes.
Even if you’re not a gym enthusiast, protein powder is great to have around your kitchen.
What Type Of Protein Powder Is Best?
There are different types of protein powders designed for various diets, goals, and circumstances.
Whey protein powders are more popular as they have impressive active effects. Whey protein comes in two types: whey protein concentrate and whey protein isolate.
Whey protein concentrate is a nice general product, while whey protein isolate has been refined more to be lower in carbohydrates and fats.
However, protein is available in other types, like plant-based, low-fat, and dairy free. If you are vegan, you can find lots of plant-based powders, such as hemp, soya, rice, and pea protein.
If you do prefer plant-based products, it’s best to go for blends instead of one-source products. This ensures you receive more amino acids that better support your well-being.
Different Protein Requirements
The human body needs a lot of protein for muscle rehabilitation, and even more for building new muscle.
If you have muscle-building, fat loss, or strength-building goals, you should consume between 3.2 grams and 4.4 grams of protein for every pound of body weight (1.2 grams and 2 grams of protein for every kilogram of body weight).
This looks like the following:
- A 132 lbs (60 kg) individual: 2.5 oz (72 grams) of protein – 4.2 oz (120 grams) of protein daily
- A 154 lbs (70 kg) individual: 2.96 oz (84 grams) of protein – 2.96 oz (140 grams) of protein daily
- A 176 lbs (80 kg) individual: 3.4 oz (96 grams) of protein – 5.6 oz (160 grams) of protein daily
This is a lot of protein, so you can imagine how useful protein shakes will be when trying to reach your macronutrient intake.
The Cookies and Cream recipe below has 21.5 grams of protein per shake. Drinking two of these a day means that you’ve met over 40 grams of your protein requirements – without cooking or preparing any food!
Cookies And Cream Protein Shake
Now that you know a little more about protein, we can get into the recipe!
Cookies and Cream, also abbreviated as Cookies n’ Cream, is a popular milkshake and ice cream flavor. The taste involves chocolate cookies and vanilla ice cream, often using sandwich cookies with a creamy center.
Difference Between Oreo And Cookies n’ Cream
Cookies n’ Cream milkshakes or ice cream can be made by mixing Oreo cookies with a sweet cream and vanilla base.
Oreo Milkshakes or Oreo Ice Cream is another version of cookies and cream, except Oreo cookies will be used, instead of any other brand.
Nevertheless, you don’t need to use Oreos to make your Cookies and Cream shake, unless you really want to!
We’ll get into the recipe below.
Why You Should Try This Cookies N’ Cream Shake
- It’s full of protein to support your body
- Low in carbs and calories
- Filling and delicious
- Thick and velvety milkshake consistency
- Space for additional tasty toppings – like Oreos!
- Strong Cookies N’ Cream flavors running through the shake!
Cookies And Cream Shake Recipe
You’ll notice how easy this protein shake recipe is while you’re putting it together.
It just takes three main ingredients: milk, vanilla protein powder, and chocolate crackers. You’ll also need ice and a little salt to round everything off.
You can use any protein powder that you like, just make sure it has a vanilla flavor.
- Step 1: Place your chocolate crackers into a plastic bag, then crush them with a rolling pin. Leave the bag aside to use later.
- Step 2: Add the ice, salt, and protein powder to your blender. Add a little milk at a time until the mix turns creamy. The best way of making your milkshake thick is by using a touch of milk and lots of ice.
- Step 3: After you’ve made your creamy shake base, pour the crushed chocolate crackers into the blender. Pulse it a few times to combine everything, but not too much, as we want chunks of cookie pieces running through the drink.
- Step 4: You’re done! Now you can pour the drink into your favorite glass, then add any toppings you like. Add some whipped cream, more crushed crackers, or some toffee syrup for a nice touch.
Cookies And Cream Shake Variations
Here are some variations to try and spice up your cookies and cream shake.
- Turn it into a chocolatey Cookies and Cream shake by swapping vanilla protein for chocolate. Add some chocolate almond milk and a tablespoon of unsweetened cocoa powder to the blender, along with the chocolate crackers.
- Add a few drops of peppermint extract to make the shake minty.
- If you can’t find chocolate graham crackers at the store, you can swap them for real Oreos – but remember that this will change the nutritional value.
- Whey protein powder ensures the shake is creamy and tasty, but vegans can substitute it for a plant-based protein powder.
- Add some nutritious ingredients to make the drink more filling. Frozen bananas, peanut butter, spinach, oatmeal, and almond butter are nice choices. This ensures you get your vegetable, fat, and fruit intake without affecting the shake’s taste.
- Use sugar-free protein powder and unsweetened vanilla almond milk to make the shake low in carbs and sugar.
- If you’re making the Cookies and Cream shake for children, swap the protein powder for Greek yogurt. Protein powder adds the vanilla flavor to the drink, so make sure your yogurt is vanilla flavored, or that you add vanilla syrup to compensate. The drink won’t taste the same as the protein powder variation, but it will still be tasty!
Cookies N’ Cream Shake Topping Options
Here are some topping examples to make your shake even more decadent!
- Chocolate syrup: You can find sugar-free varieties to keep it diet-friendly, but watch out for artificial sweeteners.
- Oreos: Try crushing the Oreos and sprinkling them on top!
- Black Cocoa: This intense cocoa powder adds incredible flavors throughout the drink.
- Cool Whip: This will make the drink extra creamy! Marshmallow fluff is also nice for extra sweetness.
- Peanut butter (powdered form): Add some on top, or blend the powder in with the shake to turn it into a peanut butter cookie shake!
- Chocolate chip cookies: Try crushing the cookies and sprinkling them on top, or using them in place of the graham crackers.
- Cereal: Add your favorite cereal pieces on top for a nice crunch! Cinnamon Toast Crunch, Cocoa Pebbles, and Oreo O’s are all nice choices.
Tips On Making Amazing Protein Shakes
Here are some tips that can help ensure your protein shakes turn out amazing.
Use Proper Equipment
For recipes like the above, it’s best to use a high-speed blender. If you’re on the go or short on time, like at the gym, use a shaker bottle.
Blenders are easy, as you just need to add your ingredients inside, then blend until creamy. All you need to remember is to add your protein powder after the liquid, so it’s on top.
Shaker bottles are also simple, as you add half of your chosen liquid first, then protein powder, and shake until combined. After you have the blend, add the remaining liquid and shake again.
Blenders and shaker bottles are much better than scooping your powder into a glass and stirring with utensils.
Nevertheless, if you don’t have these on hand, you can remove the clumps by pouring a quarter of the liquid into your container, adding the protein, then mixing forcefully until no clumps remain.
Use your spoon to remove any visible clumps, pour in the remaining liquid, then mix.
Protein Powder On Top Of Liquid
As mentioned above, you should always add the protein powder after your liquid, so it’s on top. This will help to prevent clumps from forming in your drink.
Use Ice With A Shaker Bottle
This is a good tip for those who prefer shaker bottles.
Many of these bottles have a blender ball or a plastic vent to remove the clumps, but ice can also help to remove some of the lumps.
It also helps to make the drink cold, which improves its taste.
Split The Clumps Before Making The Drink
A lot of protein powders, as well as pre-workout powders, are known to clump, particularly if they have been stored away for a while.
Clumps don’t necessarily indicate that a product has gone bad or spoiled. You can use a fork to separate these clumps before making your drink, or try shaking the powder container to break up the lumps.
Store Your Protein Powder In A Proper Location
A lot of dry food products state they should be kept in a dry, cool location, but we don’t always follow these guidelines.
Moisture and heat can affect your protein powder’s consistency, so always make sure your protein powder is kept away from heat, sunlight, and moisture.
If your location is particularly humid, you can try storing a small silica packet at the base of the container.
Add Some Xanthan Gum
If you’re making your shake in a blender, try adding some xanthan gum. This will make the milkshake incredibly thick and creamy.
However, make sure you don’t go over ¼ of a teaspoon, as too much xanthan gum can cause gastrointestinal issues.
Things To Enjoy With Cookies N’ Cream Shakes
This Cookies and Cream shake is tasty, but as it’s low in calories and carbs, it hardly counts as a full meal. It’s best to serve the drink alongside other food items, like a bowl of oats at breakfast.
You can also turn it into a nutritious dish by adding coconut oil, flax, or nut butter to increase the fat and calories.
Here are some ideas of things you can enjoy alongside your Cookies N’ Cream protein shake:
- Bowl of oats
- Blueberry muffin
- Toast topped with peanut butter
- Bagel with cream cheese, butter, or nut butter
- Adding a granola topping
- Waffles or pancakes
This is hardly an exhaustive list, so feel free to enjoy this shake with anything else you want!
The only thing you need to remember is to pair your shake with enough healthy fats and carbs. This creates a filling drink that will keep you satiated until your next meal.
Having said that, the shake makes for a great snack you can enjoy whenever you’re feeling peckish!
How Many Protein Shakes Can I Have Each Day?
There are no restrictions on how many protein shakes are suitable each day, but it’s important to make sure you eat a blanched, nutritious diet.
Protein powder is often sourced from natural products. Plant-based protein powders are taken from seeds, beans, and rice, while whey is sourced from dairy.
Nevertheless, even though protein powder is taken from natural sources, it’s important to ensure the majority of your protein comes from real food.
In most cases, between two and three servings of protein powder each day is fine, provided that you are meeting your healthy fat and fiber intake from whole food sources.
Best Time To Drink Protein Shakes
Protein shakes are a great way to meet your amino acid and protein intake during the day.
Many people decide to drink protein shakes right after their workouts. This is because it’s easier to drink from a shaker instead of cooking and preparing a full meal.
Still, you can have a protein powder shake or smoothie whenever you want, whether that be after a workout, in the morning, or as a snack.
A popular choice is to add protein powder to morning oats at breakfast or pour a cold, sweet protein shake over their favorite cereal.
Protein shakes are also good to keep full while you’re at work, helping you meet your macronutrient intake before the day finishes.
Now you know how to make this tasty Cookies N’ Cream protein shake!
This is full of protein to help you reach your fitness goals, but if you’re not a gym enthusiast, you’ll love how flavorful this shake is!
Make sure you try some of the topping options for a nice touch – a simple drizzle of chocolate syrup is all that’s needed to make a difference!
Cookies N’ Cream Protein Shake
- Servings: one
- Preparation: five minutes
- Total Time: five minutes
Enjoy indulging in this incredibly creamy and sweet Cookies N’ Cream shake! This feels as indulgent as a real ice cream milkshake, but this recipe is low in sugar, low in calories, and packed with protein!
You Will Need
- Crushed ice: one and a half cups (217 grams)
- Vanilla protein powder: one scoop (weight varies between brands)
- Unsweetened vanilla almond milk: half a cup (118 ml / 3.9 fl oz) – you can also use regular milk or your choice of non-dairy milk
- Chocolate graham cracker: one, crushed
- Salt: ⅛ teaspoon
- Optional toppings: crushed graham crackers, chocolate syrup, whipped cream
- Add the ice, milk, protein powder, and salt to a blender.
- Blend until creamy and smooth.
- Add the crushed graham crackers to the blender, then pulse a couple of times to mix the ingredients
- Pour into a glass and serve immediately.
- Top with any desired toppings!
- Serving: one shake
- Calories: 158 kcal
- Carbohydrates: 13.5 grams
- Protein: 21.5 grams
- Fat: 2.5 grams
- Saturated Fat: 0.5 grams
- Sugar: 4.5 grams
- Fiber: 0.5 grams
- Sodium: 800.6 mg
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