Applesauce Cinnamon Oat Shake
Unsweetened applesauce, oats, and cinnamon give this shake the flavor of apple cinnamon oatmeal.
- 5 mintime
- 1serving
- 375calories
- 35 gprotein
Applesauce adds natural sweetness and a smooth texture, so you need no sweetener at all. With oats and cinnamon the shake tastes like the oatmeal packets you can buy, only with real protein.
Ingredients
Makes 1 serving.
- 1 scoop vanilla whey protein powder (about 30 g)
- 1 cup 2% milk
- ½ cup unsweetened applesauce
- ¼ cup rolled oats
- ½ tsp ground cinnamon
- ½ tsp vanilla extract
- 3 ice cubes
Method
- Add the milk and oats to the blender and let them sit for a minute.
- Add the protein powder, applesauce, cinnamon, vanilla, and ice.
- Blend until smooth, about 60 seconds.
- Sprinkle with cinnamon and serve.
Nutrition per serving
| Calories | 375 |
|---|---|
| Protein | 35 g |
| Carbohydrates | 44 g |
| Fiber | 4 g |
| Sugar | 26 g |
| Fat | 8 g |
Estimated from standard nutrition data for each ingredient, assuming about 24 g of protein per scoop of whey or casein and 22 g for plant powders. Brands vary, so check your label. Contains: milk, gluten (oats or wheat).
Tips
- Buy applesauce labeled unsweetened. Sweetened versions add 10 or more grams of sugar.
- A pinch of salt makes the apple and cinnamon taste more pronounced.
Swaps and variations
- Use a diced fresh apple in place of the applesauce for more texture.
- Add a tablespoon of almond butter for staying power.
