Get the most out of your morning protein shake and learn to add flavor and nutrition easily using low-sugar, sugar-free, and keto ingredients. Discover why protein shakes aren’t just for weightlifters anymore! View our recipes here.
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Why a morning protein shake can be a game-changer!
Protein shakes have long been associated with weightlifters, fitness enthusiasts, and bodybuilders. However, in recent years, people of all lifestyles and fitness levels have recognized the benefits of incorporating protein shakes into their daily routine. So a morning protein shake can be a game-changer if you want to build and maintain muscle mass, aid in weight loss, or add some extra nutrients to your diet.
But let’s be honest – sometimes, the taste of a basic protein shake can leave something to be desired. That’s where low-sugar and keto add-ins come in!
Why is protein shake a good option for kids?
It’s an easy way to pack an on-the-go snack or meal with high-quality nutrients, fruits and veggies, supplements, and more.
And parents love to hide good-for-you foods in smoothies that aren’t exactly favorites, like spinach. (Shh, don’t tell the kids!) Plus, it’s the perfect post-school, pre-sports snack that satisfies.
Can pre-diabetics and diabetics use protein powders?
Protein powders are a popular supplement for those who want to increase their protein intake, particularly those who are into fitness and bodybuilding. However, those who are pre-diabetic or already have diabetes may wonder if protein powders are safe to consume. With the prevalence of diabetes globally, knowing what foods or supplements you should avoid is essential.
Which are the safest protein powders for diabetics to use?
There are different protein powders; some are safer for pre-diabetics and diabetics than others. For instance, whey protein is a milk-based protein, the most common protein powder. Aside from being an excellent source of protein, it’s also low in carbs, which is ideal for people managing their blood sugar levels. Meanwhile, protein powders that contain added sugars are best avoided as they can cause blood sugar spikes, which is not ideal for those who are pre-diabetic or diabetic.
It’s also important to note that protein powders are a supplement and should not replace whole foods in your diet. Whole foods are nutrient-dense and vital to your overall physical and mental health. So, if you’re considering taking protein powder, supplement your protein intake with whole foods, not replace them.
Low-sugar protein shake add-ins
If you’re looking to cut back on your sugar intake, there are plenty of tasty, low-sugar add-ins you can use to flavor your protein shake. One excellent option is fresh or frozen berries, such as strawberries, blueberries, and raspberries. These add a sweet and delicious flavor to your shake and provide many health benefits – such as antioxidants, fiber, and vitamins. Another low-sugar option is cinnamon, which can add a warm and cozy flavor to your shake without adding calories.
Sugar-free protein shake add-ins
Sugar-free add-ins are a great option for those who want to steer clear of sugar altogether. One of the most popular sugar-free sweeteners is stevia, a plant-based ingredient that is 200-300 times sweeter than sugar. Another option is monk fruit sweetener, derived from a fruit of the same name with zero calories. These sweeteners can be used as a substitute for sugar in your protein shake recipes.
Keto-friendly protein shake add-ins
If you’re following a ketogenic diet, plenty of add-ins can complement your morning protein shake while keeping you in ketosis. One of the most popular keto-friendly ingredients is MCT oil, a type of healthy fat that is easily converted into ketones by the body. Other popular keto add-ins include almond milk (which is low in carbs and high in healthy fats) and coconut cream (which contains medium-chain triglycerides, or MCTs, that can aid in weight loss and brain function).
Plant-based protein shake add-ins
Prefer plant-based protein sources? Plenty of add-ins can complement your vegan or vegetarian protein powder. One great option is peanut butter powder or almond butter powder, which can add a creamy and nutty flavor to your shake. Other plant-based add-ins include chia seeds (high in fiber, healthy fats, and protein) and hemp seeds (high in omega-3 and omega-6 fatty acids).
What Ingredients Work Well In A Protein Shake?
The tried and true formula is: Protein + liquid + fruit/veggies and a supplement or two. Bring on the protein shake goodness!
Let’s explore what else is out there and how you can LEVEL UP your next smoothie!
9 Ways to Make a Better Protein Shake – Sugar-Free and Keto ingredients:
These are the ingredients we recommend that are both sugar-free and Keto-friendly and are a great way to add flavor and extra nutritional goodness to your protein shakes.
1. Hello Cinnamon
A great way to add sweetness without the sugar. (PS, it makes a banana and peanut butter smoothie taste like a cinnamon roll!) Studies show that cinnamon may help you manage cholesterol and blood sugar levels.
2. Ch Ch Ch Chia!
Chia seeds – a lot of good stuff in a little package. They are a great source of protein, fiber, and omega-3s and add a nutty flavor, but chances are you (and your kids) won’t notice them.
3. Tofu for you
Silken tofu – don’t knock it til you try it! The light, creamy texture is fantastic and high in fiber. Added plus: Some studies suggest soy foods like tofu might prevent memory loss as you age.
4. Ricotta cheese, why not?
This is the secret ingredient you didn’t know you needed in your life! And if you are thinking lasagna when you think ricotta – it’s not lumpy and bumpy in smoothies and has an unnoticeable taste. Pick a low-fat version, and you have a low-calorie smoothie base with lots of protein and lower calories – a win-win.
5. Decadent flavor
Simply Delish Instant Puddings add so much extra richness and flavor to any smoothie – with ZERO grams of sugar and low carbs. Parents: If you’ve been struggling to get the kids to finish their smoothies, this will do it! An excellent way to add the right flavor to your protein shake!
6. Better than water
Instead of water, use watermelon, just about the perfect base for a summer smoothie.
7. Bring on the herbs!
Fresh herbs contain antioxidants and are very low in calories, to boot. Think of flavor combos like strawberry-basil, mint-lime-raspberry, or cilantro-pineapple-banana-orange juice.
8. Oats
That’s right, toss some oats to increase fiber and fullness and for a thicker consistency.
9. Avo all the way
Maybe avocados aren’t a surprise ingredient; they are getting more popular in smoothies. The creamy texture makes this nutrient-dense fruit a winner!
Try this smoothie recipe
This is one of our favorite high-protein Simply Delish smoothie recipes. It is a must-try and will seriously tickle your taste buds.
Discover below the ingredients you need to create this satisfying shake with benefits!
- Simply Delish Instant Puddings for that extra richness and flavor
- Some frozen banana
- Add in 1 tablespoon of nut butter or your favorite protein powder
- And a supplement scoop like Athletic Greens for max nutrients
Enjoy your Simply Delish protein shake! With low-sugar, sugar-free, keto-friendly, and plant-based add-ins, you can take your morning or post-workout protein shake from boring to delicious and nutritious!
Whether you’re looking to cut back on sugar, maintain ketosis, or add some extra nutrients to your diet, these add-ins can help you achieve your goals. So why not start experimenting with different flavors and ingredients today? Your taste buds (and your body) will thank you!
For more no-sugar, Ketogenic Certified Simply Delish recipes “Where Healthy Meets Delicious,” visit our recipe page—got any recipe ideas of your own? We’d love to know what goes into your favorite protein shake. So go ahead and share with us.
