If you’re searching for a simple way to boost your energy and support relaxation, this almond milk and oats protein shake might be just what you need. It’s plant-based, quick to make, and easy to customize for your taste or dietary needs. You’ll find it’s more than just a basic shake—it can fit seamlessly into your routine. Curious about how to make it work for you and what sets it apart?
Ingredients List
- 1 cup unsweetened almond milk
- ½ cup rolled oats
- 1 scoop vanilla protein powder (whey or plant-based)
- 1 small banana (fresh or frozen, sliced)
- 1 tablespoon almond butter
- ½ teaspoon ground cinnamon
- 1 teaspoon honey or maple syrup (optional, for sweetness)
- ½ cup ice cubes
Equipment & Prep Needed
- Blender: Essential for smoothly blending all ingredients together.
- Measuring cups & spoons: For accurate portions of oats, almond milk, protein powder, etc.
- Jar or glass: For serving your shake.
- Knife (optional): If you’re adding fruits such as banana or berries, you may need a knife to slice them.
- Spoon: Useful for stirring or scooping ingredients.
- Prep Steps:
- Soak oats (optional): For a creamier texture, soak rolled oats in almond milk or water for 10–15 minutes before blending (especially if your blender isn’t very powerful).
- Prepare protein powder: Measure out your desired amount.
- Slice fruits (if using): Slice bananas or berries to make blending easier.
- Chill almond milk (optional): For a colder shake, use chilled almond milk or add ice cubes during blending.
These basic tools and quick prep steps will make assembling your Almond Milk Oats Protein Shake quick and easy!
How to Make It
Step 1: Gather Your Ingredients
Collect all the ingredients you’ll need: 1 cup of almond milk, ½ cup of rolled oats, 1 scoop of your favorite protein powder, 1 ripe banana, and 1 tablespoon of honey or maple syrup (optional). You can also add a pinch of cinnamon or a handful of ice for extra flavor and texture.
Step 2: Add Everything to the Blender
Pour the almond milk into your blender first. Then add the rolled oats, protein powder, banana, and honey (if using).
If you want your shake colder or thicker, toss in a few ice cubes at this stage.
Step 3: Blend Until Smooth
Secure the lid on your blender and blend on high for about 30–60 seconds. Stop and scrape down the sides if needed.
Keep blending until the shake looks smooth and creamy with no big chunks left.
Step 4: Taste and Adjust
Give your shake a quick taste. If you want it sweeter, add a little more honey or maple syrup.
For a thinner shake, pour in a splash more almond milk and blend again for a few seconds.
Step 5: Serve and Enjoy
Pour your almond milk oats protein shake into a glass. Drink it right away for the best taste and texture.
If you want, sprinkle a little cinnamon or a few oats on top for garnish. Enjoy your healthy, homemade shake!
Serving & Storage Tips
Almond Milk Oats Protein Shake is incredibly versatile and can be enjoyed both hot or cold, depending on your preference.
For an invigorating option, serve it chilled straight from the fridge or over ice—perfect as a quick breakfast, post-workout snack, or mid-afternoon pick-me-up.
If you prefer a cozy option, gently heat the shake on the stovetop or in the microwave (avoid boiling) before serving.
This shake is filling enough to enjoy on its own, but it also pairs well with a light breakfast like whole grain toast or fruit.
It’s ideal for busy mornings or as a nutritious snack any time of day.
To store leftovers, pour the shake into an airtight container or a mason jar with a tight-fitting lid.
Refrigerate promptly; the shake stays fresh for up to 2 days.
If the ingredients settle, simply give it a good shake or stir before serving.
For best results, avoid freezing, as the texture may change once thawed.
Health Benefits
Almond Milk:
- Low in calories and lactose-free, making it suitable for lactose-intolerant individuals.
- Contains healthy fats and vitamin E, which support skin health and provide antioxidant benefits.
- Naturally rich in calcium and vitamin D (if fortified), contributing to strong bones.
Oats:
- High in soluble fiber, especially beta-glucan, which aids digestion and helps lower cholesterol.
- Slow-digesting carbohydrates provide sustained energy and help stabilize blood sugar levels.
- Contains B-vitamins and minerals that support metabolism and overall health.
Protein Powder:
- Supports muscle repair, growth, and maintenance, especially after exercise.
- Boosts satiety, helping with appetite control and weight management.
- Enhances metabolism by increasing the thermic effect of food.
Banana (if used):
- Provides natural sweetness and a good source of potassium, which helps regulate fluid balance and muscle function.
- Contains prebiotic fiber that supports gut health and digestion.
- Rich in vitamin C and B6, promoting skin glow and energy production.
Chia Seeds or Flax Seeds (if added):
- High in omega-3 fatty acids, which are anti-inflammatory and support heart health.
- Add fiber for improved digestion and a feeling of fullness.
- Contain antioxidants that promote healthy skin and protect against cell damage.
Variations & Add‑Ons
1. Chocolate Almond Oats Protein Shake
- Swap: Add 1 tablespoon of unsweetened cocoa powder or a scoop of chocolate protein powder.
- Effect: Transforms the shake into a rich, chocolatey treat—perfect for satisfying sweet cravings without added sugars. The cocoa adds antioxidants and a mood boost.
2. Berry Nutty Oats Protein Shake
- Addition: Toss in ½ cup mixed berries (fresh or frozen) and a tablespoon of chia or flax seeds.
- Effect: Berries add natural sweetness and a tangy twist, while seeds boost fiber and healthy omega-3 fats, making the shake more filling and heart-healthy.
Other Creative Options:
- Swap almond milk for oat or soy milk for a different flavor and protein profile.
- Add a dash of cinnamon or vanilla extract for extra warmth and aroma.
- Blend in a handful of spinach for added vitamins—its mild flavor stays hidden!
Feel free to mix and match these ideas to suit your taste and nutritional needs!
FAQs
1. Can I use frozen fruits in my almond milk oats protein shake?
Yes! Frozen fruits make your shake creamier and chilled without needing ice. They also help preserve nutrients.
2. Is it safe to drink this shake every day?
Absolutely, as long as you’re not allergic to any ingredients and it fits your daily nutrition goals. Vary your add-ins for balanced nutrients.
3. What’s the best time to drink an almond milk oats protein shake?
It’s ideal post-workout for muscle recovery, as a quick breakfast, or a healthy snack between meals.
4. Can I prepare my shake ahead of time?
Yes, but it’s best fresh. If prepping ahead, store in the fridge and shake or stir before drinking, as oats may thicken the texture.
5. How can I boost the protein content?
Add a scoop of your favorite protein powder, Greek yogurt, or nut butter to increase protein levels.
Tips
1. Ideal Time to Drink
The best time to enjoy an almond milk oats protein shake is in the morning or after a workout. Drinking it early can jumpstart your metabolism and provide sustained energy. Post-workout consumption helps with muscle recovery.
You can also use it as a healthy mid-morning or afternoon snack.
2. Daily Usage Guidelines
You can safely consume this shake daily as part of a balanced diet. For most people, one serving per day is enough to boost protein and fiber intake without overdoing calories.
Adjust the frequency based on your personal nutrition goals and overall diet.
3. Empty Stomach vs. With Food
Drinking the shake on an empty stomach, especially in the morning, can help with nutrient absorption and keep you full longer.
However, it’s also effective alongside a light meal or as a post-exercise snack.
Choose what fits best with your routine and digestive comfort.
4. Cautions and Contraindications
People with nut allergies, oat sensitivities, or lactose intolerance (if adding whey protein) should avoid or modify this shake.
Those with chronic kidney disease or on protein-restricted diets should consult a healthcare provider before regular use.
Children and pregnant women can usually enjoy it, but portion size and ingredient choice matter.
5. Timeline for Visible Results
You may notice increased energy and reduced hunger within a few days of regular use.
Visible benefits like improved digestion or reduced bloating typically appear within 1–2 weeks.
For effects like muscle gain or weight management, allow 3–4 weeks of consistent consumption alongside healthy habits.
Conclusion
With the Almond Milk + Oats = Protein Calm Shake, you’ve got a simple, nourishing way to boost your energy and support relaxation. It’s quick to make, easy to customize, and fits right into your daily routine—whether you need a post-workout recharge or a calming snack. Try different add-ins to keep things exciting. Enjoy this creamy, plant-based shake knowing you’re fueling your body and mind with every sip. Cheers to your well-being!
