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High Protein Vegan Tiramisu

High Protein Vegan Tiramisu

What’s not to love in a Tiramisu?! (Except the huge number of calories?! 😉). Tiramisu is truly a ‘pick-me-up’, true to its meaning! This popular Italian dessert is very easy to make, and melts in the mouth, like a wonderful cloud of cheese, cream, and 

High Protein Tiramisu (with Dairy)

High Protein Tiramisu (with Dairy)

What’s not to love in a Tiramisu?! (Except the huge number of calories?! 😉). Tiramisu is truly a ‘pick-me-up’, true to its meaning! This popular Italian dessert is very easy to make, and melts in the mouth, like a wonderful cloud of cheese, cream, and 

Low Calorie Vegan Tiramisu

Low Calorie Vegan Tiramisu

What’s not to love in a Tiramisu?! (Except the huge number of calories?! 😉). Tiramisu is truly a spick-me-up’, true to its meaning! This popular Italian dessert is very easy to make, and melts in the mouth, like a wonderful cloud of cheese, cream, and delicate sponge. It’s easily the most favourite dessert for most people, even outside Italy.

While I did stumble upon recipes which resulted in delicious Tiramisu, it was not sustainable to eat it often. The no of calories in one serving of Tiramisu was much higher than no of calories I can eat in a meal (~+800calories!!)

HOW HEALTHY IS TIRAMISU?

There’s absolutely no doubt that Tiramisu is popular and for good reason too, its lip-smacking tasty!. However, how healthy is Tiramisu really?

TIRAMISU NUTRITION FACTS

Let’s look at one of the most popular Tiramisu recipes on the internet. The nutrition facts for BBC Good Food Tiramisu recipe arebelow have been taken directly from theBBC Good Food website.

TIRAMISU NUTRITION INFO

per ServingTiramisu
Calories853
Fat73 g
Saturated Fat42 g
Carbohydrates44 g
Sugars35g
Fibre0g
Protein5 g
Salt0.3 mg

TIRAMISU MACRO NUTRIENTS

Now on its own Tiramisu is not very healthy. Most Tiramisu recipes does are high in fat (saturated) and carbohydrates. The protein content is also minimal. Tiramisu also has zero fibre. All of this combined, make it the perfect recipe for blood glucose spike and inflammation.

You will notice that one serving of Tiramisu is provides itself has higher sugar (35g) than the maximum limit of sugar an average can safely consume (30g). The saturated fat in Tiramisu is also much higher than the upper limits of recommended Saturated fat per day, which is 30g for men and 20g for women. This means, even if you don’t consume anything else in the entire day and just have one serving of BBC Good food tiramisu, you would have exceeded the acceptable levels of sugars and saturated fat consumption in a day.

Scary, right?! But, worry not, we have got you covered! Our Insanely Low Cal VeganTiramisu recipe has only 127 calories per serving. It is well within the recommended fat and sugar consumption guidelines.

TIRAMISU MICRO NUTRIENTS

In terms of micro-nutrients, Tiramisu is not very high. It has a good amount of Vitamin C (~25% of daily recommend value based on a 2000 calorie diet). It does have small amounts of Vitamin A (~11.3% recommended for a 2000 calorie diet).

TIRAMISU CALORIE DENSITY

Tiramisu is also unhealthy because of its calorie density. One Serving of BBC Tiramisu is 853 calories. This alone is ~43% of the total daily recommended calorie intake for an average woman and close to 34% of daily recommended calorie intake for men.

So, if you like Tiramisu, it can be very easy to consume a lot of calories with what can feel like a small serving of Tiramisu. For this reason, we present our insanely healthy low calorieTiramisu alternative that provides all the flavour goodness of Tiramisu, without the calorie density to ensure that you do not accidentally cross your daily calorie thresholds.

LOW CAL VEGAN TIRAMISU

Our insanely Low Cal Vegan Tiramisu alternative can be made in minutes at home. You will need the following ingredients for it

  • 6 tbsp Aquafaba (3 tbsp separated)
  • 225g Plant based Greek Yogurt
  • 225g Dairy free Cream Cheese
  • 25ml Plant Milk
  • 24 Sponge Fingers
  • 72g Xylitol
  • ¼ lemon to squeeze
  • 5g Rice Flour/ Corn Flour
  • 2tsp Instant Coffee Granules
  • 0.5 tspn Vanilla essence
  • 1g Cacao Powder (for dusting)
  • 300ml water (for coffee)

Making this Low Cal Vegan Tiramisu alternative is as easy as combining all ingredients together in a bowl and whisking them well. It needs about 30 mins of chilling time. You can make the recipe ahead of time, the previous day as well.

NUTRITION FACTS FOR LOW CAL VEGAN TIRAMISU

Our Low Cal Vegan Tiramisu is just over 100 calories per serving. For the quantities mentioned above (and in the recipe below), the overall nutrition profile is

  • Calories: 115
  • Fat: 3.3 g
  • Carbs: 19.2 g
  • Protein: 1.9 g

WHY THIS TIRAMISU IS HEALTHIER THAN REGULAR TIRAMISU

Let’s look at a comparison of Real Tiramisu with our healthy alternative below

REGULAR TIRAMISU VS LOW CAL VEGAN TIRAMISU NUTRITION INFO

per ServingRegular TiramisuHealthy Tiramisu
Calories853115
Fat73 g3.3 g
Saturated Fat42 g2.1 g
Carbohydrates44 g19.2 g
Protein5 g1.9 g
Sodium300mg77.7 mg

As you can see in the table above, the caloric density of our Low Cal Vegan Tiramisu alternative is about one-seventh that of regular Tiramisu. This means that you can eat 7 times as much of it and have the same caloric intake. However, we don’t recommend you have six servings in a single day, You can safely enjoy 2 to 3 servings in a day, while combining it with a good amount of protein and fibre, This dessert in itself will ensure that you do not go over your daily caloric limits while enjoying this delicious alternative.

Additionally, this Tiramisu alternative also reduces carbohydrate, fat content in your Tiramisu. If you really want to use this dessert to meet your protein goals, do check out our High Protein Tiramisu recipe.

FREQUENTLY ASKED QUESTIONS FOR THIS TIRAMISU

CAN I USE ANY OTHER TYPE OF CHEESE INSTEAD OF SOFT CHEESE?

Yes absolutely. You can use vegan Quark.

CAN I USE ANY OTHER TYPE OF CREAM INSTEAD OF GREEK YOGHURT?

You can use any low-fat vegan cream instead of Greek Yoghurt. However Green Yoghurt will offer protein while still keeping calories low.

CAN I USE REGULAR VEGAN YOGURT INSTEAD OF GREEK YOGURT?

Greek yogurt is strained to remove extra liquid content and is a better choice for making this Tiramisu recipe. If you do not have vegan greek yogurt available however, you can strain regular yogurt using a cheesecloth to get a similar consistency.

CAN I USE COCONUT YOGURT INSTEAD OF VGREEK YOGURT?

Absolutely, try this recipe with your favorite plant-based yoghurt. Coconut/Almond/Oat yoghurt should all work well with minor differences due to their base flavor profiles. Please bear in mind that using Coconut Yoghurt can give a coconut flavour to your Tiramisu. Alternatively, you can also substitute Plant based cream for the same quantity of Greek Yoghurt. Please bear in mind to look for plant-based yoghurt without gums if you have a sensitive/leaky gut.

CAN I USE COCONUT MILK INSTEAD OF SKIMMED MILK?

Of course, you can try this recipe with your favourite plant-based milk like Almond, Cashew, Coconut or Oat milk. However, refrain from using Hazlenut milk unless you want the Hazlenut flavour. Please bear mind to look for plant-based milk without gums if you have sensitive/leaky gut.

CAN I USE GLUTEN FREE SPONGE FINGERS?

Of course, you can replace Sponge fingers with Gluten-free Sponge fingers of the same quantity. That way, you can make this recipe gluten free.

COMPATIBILITY WITH DIFFERENT DIETS

IS THIS RECIPE KETO FRIENDLY

No, this recipe is not Keto friendly due to high amount of carbs

IS THIS RECIPE PALEO FRIENDLY

Yes, this recipe is Paleo friendly. This is because we are not using dairy.

IS THIS RECIPE SLOW CARB FRIENDLY

Since Dairy is not allowed on a Slow Carb Diet, this recipe is not Slow Carb friendly

IS THIS RECIPE VEGETARIAN?

Yes, this recipe is Vegetarian friendly

IS THIS RECIPE VEGAN?

Yes, this recipe is Vegan.

IS THIS RECIPE GLUTEN FREE?

This recipe is not Gluten free due to Sponge fingers. However, you can easily make it Gluten free by using Gluten Free Sponge fingers instead of regular ones with Gluten.

This low calorie, vegan Tiramisu uses Aquafaba and delivers 85% fewer calories

Low Calorie Vegan Tiramisu

A healthy alternative to store bought Tiramisu
Prep Time 5 minutes
Cook Time 20 minutes
Chilling 30 minutes
Total Time 55 minutes
Course Dessert
Cuisine Italian
Servings 12
Calories 115 kcal

Ingredients
  

  • 6 tbsp Aquafaba 3 tbsp separated
  • 225 g Plant based Greek Yogurt
  • 225 g Dairy free Cream Cheese
  • 25 ml Plant Milk
  • 24 Sponge Fingers
  • 72 g Xylitol
  • ¼ lemon to squeeze
  • 5 g Rice Flour/ Corn Flour
  • 2 tsp Instant Coffee Granules
  • 0.5 tspn Vanilla essence
  • 1 g Cacao Powder for dusting
  • 300 ml water for coffee

Instructions
 

  • Boil water and add the coffee powder and half of xylitol. Mix and keep aside to cool down.
  • Whisk 3tbsp Aquafaba and half of xylitol till you get a creamy consistency, for a few minutes. Xylitol may take some time to completely melt.
  • Add the vegan Cream Cheese and mix with a hand whisk
  • Add Vegan Greek yoghurt, plant milk and vanilla extract. Mix with a hand whisk slowly. The consistency should be dripping from the whisk. Keep aside.
  • Take the rest of Aquafaba (3 tbsp) in a separate bowl. Give one squeeze of lemon into the Aquafaba. Whisk until soft peaks and fluffy, preferably with an electric whisk for quick results
  • Add the whisked Aquafaba to the Vegan Cream Cheese little by little and fold it carefully. Try to keep as much air in the whisked Aquafaba as possible.
  • Add some of the creamy mixture to cover about half an inch of the dish in which you are assembling.
  • Break the sponge fingers if needed ie., if a full sponge finger wont completely fit in the dish
  • One by one, dip the sponge fingers in the coffee mixture and place them on the cream base immediately.
  • Add creamy mixture on top and repeat the process until you finish assembling all the sponge fingers
  • The top will be the creamy mixture
  • Take the cocao powder in a tea strainer and gently tap it to create a thin chocolate dusting on top
  • Refrigerate for about 30 mins and enjoy this guilt-free low-calorie dessert
Keyword healthy dessert, Italian dessert, Low Cal Vegan Tiramisu, low calorie Tiramisu, low calories dessert, occasion dessert, sugar free dessert, Tiramisu, Tiramisu alternative, vegan dessert, vegan Tiramisu, vegetarian Tiramisu
Low Calorie Healthy Tiramisu

Low Calorie Healthy Tiramisu

What’s not to love in a Tiramisu?! (Except the huge number of calories?! 😉). Tiramisu is truly a ‘pick-me-up’, true to its meaning! This popular Italian dessert is very easy to make, and melts in the mouth, like a wonderful cloud of cheese, cream, and 

Low Calorie Oat Pudding (Rice Pudding Alternative)

Low Calorie Oat Pudding (Rice Pudding Alternative)

Creamy Rice Pudding is a such a comforting dessert. Our Low-Calorie Oat Pudding is a great substitute for rice pudding. Oats are naturally healthy because of the Oat which are great for the gut because of the fibre, and are a good source of Iron, 

Healthy Double Chocolate Chip Protein Cookie (No Chilling!)

Healthy Double Chocolate Chip Protein Cookie (No Chilling!)

What’s not to love in a Double Chocolate Chip Cookie?! Crunchy on the outside chewy on the inside, Double Chocolate melting in the mouth! A snack or dessert which gives a sense of true indulgence without too many calories like a big slice of cake. Seemingly healthy, right? Let’s dive in to find out.

HOW HEALTHY IS DOUBLE DOUBLE CHOCOLATE CHIP COOKIE?

There’s absolutely no doubt that Double Chocolate Chip Cookie is popular and for good reason too, its soul satisfyingly tasty!. However, how healthy is Double Chocolate Chip Cookie really?

DOUBLE CHOCOLATE CHIP COOKIE NUTRITION FACTS

Let’s look at popular Double Chocolate Chip Cookie – Subway Double Chocolate Chip Cookie.Thenutrition facts for are as below

REGULAR DOUBLE CHOCOLATE CHIP COOKIE NUTRITION INFO

Nutrientper Subway Double Chocolate Chip Cookie
Calories210
Fat9 g
Saturated Fat5 g
Carbohydrates30 g
Sugars20 g
Protein2 g
Cholesterol15 mg
Sodium130 mg

DOUBLE CHOCOLATE CHIP COOKIE MACRO NUTRIENTS

Well, on its own Double Chocolate Chip is not healthy. The traditional recipes are laden with white flour, butter, sugar, Double Chocolate chips which again mostly have sugar and butter. Most cookies have high carbohydrates and low protein. This makes our blood sugar levels spike more than a food which have a good amount of protein supporting carbohydrates. Now again, it must be mentioned that Carbohydrates on its own is not bad either, it depends on the type and the amount of carbohydrates you are consuming overall in a day.

Traditional Double Chocolate Chip Cookies are also high in processed sugar which is void of any nutrients. You will notice that one Double Chocolate Chip cookie provides about 83% of daily recommended sugar intake for an adult woman and 56% of daily recommended sugar for an adult man. This means that 1 Double Chocolate chip cookie in a day, means hardly any room left for more processed or unprocessed sugar even in the form of rice, bread, fruits, dairy, etc.

Traditional Double Chocolate Chip Cookies are also high in fat, a typical cookies has 9 gms of fat which is ~50% of the daily recommended intake for an average adult.

DOUBLE CHOCOLATE CHIP COOKIE MICRO NUTRIENTS

In terms of micro-nutrients, traditional Double Chocolate Chip Cookie has small amounts of Vitamin E and Iron. One cookie will give you almost 6% of your recommended daily intake of Vitamin E and 4% of your recommended daily intake of Iron. Other micronutrients are present in negligible quantities.

DOUBLE CHOCOLATE CHIP COOKIE CALORIES

However, I know what you are thinking – what about the calories? Each Double Chocolate chip cookie is usually around 200-225 calories. Two cookies almost have calories equivalent to a meal if one is on a low-calorie diet, with almost no protein goals met whatsoever.

Worry not, we have got you covered! Indulge in these low-calorie high protein Double Chocolate chip cookies that satisfy your soul. They are lactose, gluten and sugar free! They have less than half the calories compared to a regular Double Chocolate chip cookie, more protein than any decent tasting store bought protein cookie. They are deliciously crunchy on the outside and soft on the inside and you won’t feel you like you are eating compressed protein powder, we promise!

HEALTHY DOUBLE CHOCOLATE CHIP PROTEIN COOKIES RECIPE

Our insanely healthy Double Chocolate Chip Protein Cookie can be made in minutes at home. This recipe is for those occasions when you want a very delicious cookie to satisfy those sugar cravings. Two cookies will give you ~20g protein for ~200 calories, better or in line with most protein bars out there but offers a better taste. There are more than 3 ingredients, but trust us, it will be worth it. And the variety of ingredients are there for a reason.

You will need the following ingredients for it

  • Dry Ingredients:
    • 80 g Gluten Free Flour
    • 40g Casein
    • 10g Raw Cacao Powder
    • ½ tea spoon Baking Soda
    • 57g Stevia + Erythritol 1:1
    • Milled Flax Seed
    • Powdered Psyllium Husk
    • 170g Sugar free dark chocolate chips (+50% dark)
  • Wet Ingredients
    • 1 tbsp Olive Oil
    • 2 tbsp Mustard
    • ½ teaspoon Vanilla extract
    • 37g Blackstrap Molasses

You will need the following equipment for it

  • Mixing Bowl
  • Weighing Scale
  • Measuring Spoon
  • Electric whisk
  • Spatula
  • Sieve
  • Oven

NUTRITION FACTS FOR THIS HEALTHY DOUBLE CHOCOLATE CHIP PROTEIN COOKIE

For the quantities mentioned above (and in the recipe below), the overall nutrition profile is

  • Calories: 459
  • Fat: 23.5
  • Carbs: 23.3
  • Protein: 39.5

WHY THIS DOUBLE CHOCOLATE CHIP COOKIE IS HEALTHIER THAN REGULAR MAYONNAISE

Let’s look at a comparison of Real Mayonnaise with our healthy alternative below

REGULAR DOUBLE CHOCOLATE CHIP COOKIE VS HEALTHY DOUBLE CHOCOLATE CHIP PROTEIN COOKIE NUTRITION INFO

Nutrient (per 300ml serving)Healthy Rose Milk ShakeRegular Rose MilkShake
Calories443194
Fat18.9 g4 g
Saturated Fat11.3 g0.2 g
Carbohydrates58.4 g9g
Protein11.2 g22 g
Cholesterol68.4 mg0mg
Sodium185 mg260.8 mg
Potassium521.1 mg35 mg
Calcium27.60%30%
Vitamin A26.40%0%

As you can see in the table above, the caloric density of this Insanely healthy Double Chocolate chip protein cookie is less than half that of regular Double Chocolate chip cookie. This means that you can eat 2 times as much of it and have the same caloric intake. This in itself will ensure that you do not go over your daily caloric limits while enjoying this delicious alternative.

Additionally, this Double Chocolate chip cookie also provides protein and carbohydrates while reducing the saturated fat content by 86%! It also does not have any cholesterol. Most adults do not get their daily protein requirements met and this Double Chocolate chip protein cookie is a great way to make progress towards hitting your protein intake goals.

FREQUENTLY ASKED QUESTIONS FOR THIS DOUBLE CHOCOLATE CHIP PROTEIN COOKIE

CAN I USE ANY OTHER TYPE OF PROTEIN POWDER INSTEAD OF CASEIN?

Yes, you can. Whey protein powder as a substitute gives the best result. Plant based protein powders can also be used – the texture of the cookie can get a bit more dry but it will still taste good.

CAN I USE ANY OTHER TYPE OF OIL INSTEAD OF COCONUT OIL?

Yes, any neutral tasting oil or seed oil or nut oil can be used. Strong flavoured olive oil can slightly affect the taste of the cookies. But, if that is what you have handy, please go ahead! can use any seed oil instead of Olive Oil in this recipe. Avocado Oil, Walnut Oil and Peanut Oil are some good alternatives.

CAN I USE ANY OTHER TYPE OF NUT BUTTER INSTEAD OF ALMOND BUTTER?

Yes! Cashew nut butter lends an amazing taste even though it increases a few calories per cookie. Peanut butter can also be used and it will give a slight peanut-y flavour to the cookie. If you don’t want the peanut flavour, I would recommend cashew nut or walnut butter.

CAN I USE MAPLE SYRUP OR AGAVE SYRUP INSTEAD OF BLACKSTRAP MOLLASSES?

Definitely! Blackstrap molasses lends a slight bitter and caramel taste along with some gooeyness to the cookie. Blackstrap molasses is also a good source of Potassium and Iron – this is also a key reason we add them to our baking. You can use Date syrup for a similar effect. Maple syrup and Agave Syrup can be used too, please expect a slight reduction the gooeyness.

COMPATIBILITY WITH DIFFERENT DIETS

IS THIS RECIPE KETO FRIENDLY

While this recipe does have Carbs, you can incorporate it into a Keto diet by making sure you do not go over your daily carb limits and replacing Gluten free flour with Almond Flour.

IS THIS RECIPE PALEO FRIENDLY

This recipe is allowed on Paleo, as the protein used is derived from milk.

IS THIS RECIPE SLOW CARB FRIENDLY

Yes, this recipe is slow carb diet friendly. It has overall ~16g of carbs, so please watch out for total carb intake through other source sin the day.

IS THIS RECIPE VEGETARIAN?

Since Dairy is considered vegetarian, this recipe is Vegetarian friendly. Also, there is no egg in this recipe making it great for vegetarians.

IS THIS RECIPE VEGAN?

Since Casein is derived from an animal product, this recipe is not Vegan friendly. However, you can substitute Casein with plan protein and make these cookies vegan.

IS THIS RECIPE ANTI-INFLAMMATORY?

Yes, this recipe is anti-inflammatory as it does not have gluten, butter or lactose.

IS THIS RECIPE GLUTEN FREE?

Yes, this recipe is gluten free.

IS THIS RECIPE LACTOSE FREE?

Yes, this recipe is lactose free and is suitable for those with lactose sensitivity.

Gluten free, double chocolate chip cookies with added protein and natural sweeteners

Healthy Double Chocolate Chip Protein Cookie

A healthy alternative to store bought or traditional Double Chocolate chip cookie
Prep Time 10 minutes
Cook Time 12 minutes
Course Dessert
Cuisine American
Servings 10 Cookies
Calories 99 kcal

Equipment

  • 1 Mixing Bowl
  • 1 Weighing Scale
  • 1 Measuring Spoon
  • 1 Electric whisk
  • 1 Spatula
  • 1 Sieve
  • 1 Oven

Ingredients
  

  • 80 grams Gluten Free Flour
  • 40 grams Casein Protein Powder
  • 10 grams Raw Cacao Powder
  • 0.5 tsp Baking Soda
  • 29 grams Stevia
  • 29 grams Erythritol
  • 1 tbsp Milled Flax Seed
  • 1 tbsp Powdered Psyllium Husk
  • 9 tsp Water
  • 170 grams Sugar free dark chocolate chips
  • 1 tbsp Olive Oil
  • 2 tbsp Mustard
  • 0.5 tsp Vanilla extract
  • 37 grams Blackstrap Molasses

Instructions
 

  • Pre-heat oven to 180 degrees Celsius and line a baking tray with parchment paper
  • Beat together Nut butter, coconut oil, Stevia+Erythritol, Blackstrap Molasses, Vanilla extract, Milled flax seed, 6 tbsp water
  • Sift the flour, casein protein powder, Baking soda, psyllium husk and 3 tbsp water into the beaten mixture in Step 2.
  • Fold half of the Chocolate Chips into the batter from Step 3
  • Make into even-sized balls and place them on the baking tray. Place the baking tray in the oven and bake for 12 mins.
  • Let the cookie cool to slightly before digging in
Keyword Double Chocolate chip cookie alternative, Gluten free Double Chocolate chip cookie, healthy cookie, lactose free cookie
Healthy Rose Milk Shake (High Protein)

Healthy Rose Milk Shake (High Protein)

Whenever I see the first sight of roses early summer, I am reminded of “O my Love is like a red, red rose; That’s newly sprung in June” by Robert Burns. Roses, summer, love and happiness! This refreshing recipe is all of that in a 

Protein Chia Pudding with Cardamom

Protein Chia Pudding with Cardamom

Chia Pudding is a such a comforting dessert. It can be a great substitute when you are craving something milky like a rice pudding. Chia pudding is naturally healthy because of the Chia seeds which are great for the gut because of the fibre, are 

Healthy Mango Milkshake (High Protein!)

Healthy Mango Milkshake (High Protein!)

Milk Shake is a great thirst quencher and reminds us of summer and childhood! Mango is a great tropical fruit, also called the King of fruits for it’s great taste, beautiful bright colour that screams bright and happy summer days! Among all mangoes, Alphonso Mango (a type of Indian Mango) is supreme for it’s flavour, sweetness and fragrance.

How Healthy Is Mango Milkshake?

There’s absolutely no doubt that Milk Shake is popular and for good reason too, its deliciously sweet and creamy! However, how healthy is Mango Milk Shake really?

Regular Mango Milk Shake Nutrition Facts

Let’s look at a frequently used Mango Milk Shake recipe

NutrientValue
Calories246
Fat13.4 g
Saturated Fat7.3 g
Carbohydrates25.6 g
Protein5.8 g
Cholesterol43.1 mg
Sodium90.3mg

Mango Milkshake Macro Nutrients

Now on its own Mango Milk Shake is not unhealthy. The calories in itself are not very high. However, most Mango Milk Shakes do have added sugar and ice cream which makes it high in carbohydrates, fat and cholesterol. The protein content is far lower than carbohydrates, almost a1:5 ratio of protein: carbohydrate. Now again, it must be mentioned that carbohydrate on its own is not bad either, it depends on how much protein there is along with the carbohydrates. 1:5 protein to carbohydrate ratio is definitely not ideal and cause a high spike in insulin.

Mango Milk Shake Micro Nutrients

In terms of micro-nutrients, Mango Milk Shake has decent amounts of Potassium, Calcium and Vitamin A. One serving of Mango Milk Shake will give you almost 19% of your recommended daily intake of Calcium and ~9% of your recommended daily intake of Vitamin A.

Mango Milk Shake Fat And Cholesterol

Despite the micro nutrients, Mango Milk Shake to become quickly unhealthy is its high fat and cholesterol.

There is also high saturated fat in there which is not healthy at all. You will notice that one serving of Mango Milk Shake is provides about ~50% of your daily recommended fat intake. This means that 1 serving which is probably a snack or a part of 1 main meal will leave you very little room for fats through other sources like eggs, meat, fish, oil, etc.

So, if you like Mango Milk Shake, it can be very easy to consume a lot of carbohydrates, fat and cholesterol in one drink. And this is combined with a low protein ratio.

But, we have got you covered. Our insanely healthy Mango Milk Shake addresses all the main problems in a traditional milk shake while still keeping it delicious. Our Milk Shake is lower in carbohydates and fat, has zero cholesterol and high protein – 22g per serving! What’s not to love?!

Insanely Healthy Mango Milk Shake (protein Filled)

Our insanely healthy Mango Milk Protein Shake alternative can be made in minutes at home. You will need the following ingredients for it

  • 200ml Unsweetend Almond Milk
  • 30g/ 1 serving Plant based Vanilla Protein Powder as per package instructions
  • 1/4 tspn Cardamom Powder
  • 1 pinch Saffron
  • 50 ml Water
  • 1 scoop Ice cubes
  • 80g Alphonso mango without skin (fresh or tinned unsweetened pulp)
  • 5 Chopped Pistachio as topping (for just 20 extra calories!)

Making this Mango Milk Mango Milk Shake alternative is as easy as combining all ingredients together in a blender and blending them well.

For Insanely Healthy Mango Milk Shake – Nutrition Facts

For the recipe below, the overall nutrition profile per serving is

  • Calories: 193
  • Fat: 3.9g
  • Carbs: 19.2g
  • Protein: 22.6g

Regular Mango Milk Shake Vs Healthy Mango Milk Shake Nutrition Info

Let’s look at a comparison of regular Mango Milk Shake with our healthy alternative protein shake below

NutrientInsanely Healthy Mango MilkshakeRegular Mango Milkshake
Calories246193
Fat13.4 g3.9 g
Saturated Fat7.3 g0.3 g
Carbohydrates25.6 g19.2 g
Protein5.8 g22.6 g
Cholesterol43.1 mg0mg
Sodium90.3mg469.9 mg
Potassium270.6 mg383.4 mg
Calcium19%41.60%
Vitamin A8.80%16.90%

As you can see in the table above, the fat content of this insanely healthy Mango Milk Shake is less than 30% of a regular mango milk shake. The protein content is almost 4 times. Additional the protein to carbohydrate to protein ratio is 0.87, with more protein than carbohydrates making this a balanced food. Most adults do not get their daily protein requirements met and this Mango Milk Shake alternative is a great way to make progress towards hitting your protein intake goals. This can be a good pre-workout or post workout protein shake.

We have also naturally amped up the nutrients Potassium, Calcium and Vitamin A!

Insanely Healthy Mango Milk Shake – Frequently Asked Questions

Can I Use Any Other Type Of Milk Instead Of Almond Milk?

Yes absolutely. Feel free to use other plant-based milks like Oat milk, Coconut milk, Hazlenut milk or Cashew milk. If you don’t want to avoid dairy, you can also go for skimmed cow milk. If using skimmed, please watch out for extra calories. 200 ml of skimmed milk is about 38 calories more than almond milk.

Can I Use Any Other Type Of Protein Powder Instead Of Vanilla Protein Powder?

You can use unflavoured protein powder as well. In that case, add 1/4 tspn vanilla extract and 1 to 2 tbspn stevia per serving. You can also use chocolate flavoured protein powder, but the chocolate flavour may overpower the mango flavour. So, either vanilla or unflavoured protein powders are your best bets.

Should I Add Additional Sweetener?

Not needed. Vanilla protein powders are generally sweetened. Additionally, mango fruit is naturally sweet. However, if you want additional sweetness, you could add a zero calorie sweetener like Stevia or erythritol or monk fruit. Any low calorie sweetener like 1 tablespoon of Agave syrup also work very well.

Can I Use Plant Based Yogurts Instead Of Plant Milk

Absolutely, try this recipe with your favorite plant based yogurt. Coconut/Almond/Oat yogurt should all work well with minor differences due to their base flavor profiles.The calories in Yoghurt will be higher than plant based milk. However, it will give a creamier texture. Hence, well worth the extra calories, if you have the calorie budget for it.

Compatibility With Different Diets

Is This Recipe Keto Friendly

Yes, this recipe is keto friendly as we are using unsweetened Almond milk.

Is This Recipe Paleo Friendly

Yes, this recipe is Paleo friendly as we are using nut milk.

Is This Recipe Slow Carb Friendly

To make this slow carb friendly, reduce the amount of Almond milk to 100ml. That way, the net sugar will be below 1g sugar and fits into Slow Card diet requirements.

Is This Recipe Vegetarian?

Yes, this recipe is fully vegetarian.

Is This Recipe Vegan?

Yes, this recipe fully vegan as we use Plant based protein powder and plant milk

Plant based, high protein, healthy mango milkshake

Healthy Mango Milkshake (High Protein!)

A healthy alternative to store bought Mango Milk Shake. This recipe can be a great pre-workout or post workout protein shake. This can be made ahead as well.
Prep Time 5 minutes
Total Time 5 minutes
Course Snack
Cuisine American
Servings 1
Calories 193 kcal

Ingredients
  

  • 200 ml Unsweetend Almond Milk or any milk of choice
  • 30 g/ 1 serving Plant based Vanilla Protein Powder as per package instructions
  • ¼ tspn Cardamom Powder
  • 1 pinch Saffron
  • 50 ml Water
  • 1 scoop Ice cubes
  • 80 g Alphonso mango without skin fresh or tinned unsweetened pulp

Instructions
 

  • Add all ingredients to a blender
  • Blend, pour and enjoy!
Keyword healthy Mango Milk Shake, high protein drink, High protein Mango Milk Shake, high protein Shake, Plant based Mango Milk Shake, Vegan Mango Milk Shake
Healthy Blackberry Jam (no added Pectin!)

Healthy Blackberry Jam (no added Pectin!)

There’s nothing quite like the taste of fruit jam. It goes great with bread, crepes and as a topping in desserts and yogurts as well. Sadly, most store bought jams have loads of added sugar in them. In addition, store bought jams also have additional