High Protein Apple Shake (Print Version)

Creamy apple shake with 26g protein per serving — quick breakfast or post-workout fuel with cinnamon option.

# What You’ll Need:

→ Fruits

01 - 1 medium apple, cored and chopped (leave skin on for extra fiber)

→ Dairy & Alternatives

02 - 1 cup milk (dairy or unsweetened plant-based alternative)

→ Protein

03 - 1 scoop (about 1 oz) vanilla or unflavored protein powder

→ Optional Add-Ins

04 - 1/2 teaspoon ground cinnamon
05 - 1 teaspoon honey or maple syrup (optional)
06 - 1/2 cup ice cubes (for a thicker shake)

# How to Make It:

01 - Core and roughly chop the apple; measure the milk, protein powder and any chosen add-ins and place them into the blender.
02 - Blend on high until the mixture is smooth and creamy, about 30 seconds, pausing to scrape down the sides if needed.
03 - Sample and add additional sweetener or cinnamon to taste, then blend briefly to incorporate any additions.
04 - Pour into a glass and enjoy immediately for best texture and flavor.

# Additional Tips::

01 -
  • No need to peel the apple so cleanup is lightning fast
  • The shake is both creamy and refreshing but not heavy, which makes it a lifesaver on busy mornings
02 -
  • If you use too many ice cubes, the shake gets watery fast — start with less, then add more if needed
  • Swapping half the milk for thick Greek yogurt makes it extra creamy and filling, which I learned after running out of milk one day
03 -
  • Blending the apple first with the milk before adding the protein avoids any dry powder sticking to the blender sides
  • A sprinkle of cinnamon at the end smells wonderful and makes the glass look café-worthy
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