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 cup and it can be a made a jiffy!

HOW HEALTHY IS ROSE MILKSHAKE?

Rose MilkShake is refreshing and luxurious. It’s a popular summer drink in Asia, had chilled! Traditional Rose Milkshake is very delicious. However, how healthy is Rose Milkshake really?

ROSE MILKSHAKE NUTRITION FACTS

Let’s look at a frequently used Rose Milkshake recipe

ROSE MILKSHAKE NUTRITION INFO

ROSE MILKSHAKE MACRO NUTRIENTS

Now on its own Rose Milk is not unhealthy. The calories in itself are not very high. However, most Rose Milkshakes are not healthy as typically a scoop of ice cream is added. The added sugar and ice cream make 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.

ROSE MILKSHAKE MICRO NUTRIENTS

In terms of micro-nutrients, Rose Milkshake has decent amounts of Potassium, Calcium and Vitamin A. One serving of Rose Milkshake will give you almost 27.6% of your recommended daily intake of Calcium and 26.4% of your recommended daily intake of Vitamin A.

ROSE MILKSHAKE FAT AND CHOLESTEROL

Despite the micro nutrients, Rose Milkshake to become quickly unhealthy is its high fat and cholesterol.

The cholesterol in one serving is 3.4x of the upper limit recommended for an average woman per day, and 2.3x of the upper limit recommended for a man. There is also high saturated fat in there which is not healthy at all. You will notice that one serving of Rose Milkshake is provides about 27% to 30% 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 Rose Milkshake, 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, as always, we have got you covered. Our insanely healthy Rose Milkshake addresses all the main problems in a traditional Milkshake shake while still keeping it delicious. Our Milkshake Shake is lower in carbohydates and fat, has zero cholesterol and high protein – 22g per serving! What’s not to love?!

HEALTHY ROSE MILKSHAKE (HIGH PROTEIN)

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

• 200ml Unsweetend Almond Milk (or any Milk of choice)
• 30g/ 1 serving Plant based Vanilla Protein Powder as per package instructions
• ¼ tspn Cardamom Powder
• 1 pinch Saffron (optional)
• 50 ml Water
• 1 scoop Ice cubes
• Handful of fresh red rose petals
• 5 Chopped Pistachio as topping (for just 20 extra calories!)

Making this Rose Milkshake alternative is as easy as combining all ingredients together in a blender and blending them well.

NUTRITION FACTS FOR THIS HEALTHY ROSE MILKSHAKE

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

• Calories: 194
• Fat: 4g
• Carbs: 9g
• Protein: 22g

WHY THIS OUR ROSE MILKSHAKE BETTER THAN REGULAR ROSE MILKSHAKE

Let’s look at a comparison of regular Rose Milkshake with our healthy alternative protein shake below

REGULAR ROSE MILKSHAKE VS HEALTHY ROSE MILKSHAKE NUTRITION INFO

As you can see in the table above, the fat content of this insanely healthy Rose Milkshake is less than 1/4th of a regular Rose Milkshake. The protein content is almost twice. Additionally, protein is about 63% of Macros, giving you enough protein to minimse glucose spike from carbohydrates. Most adults do not get their daily protein requirements met and this Rose Milkshake 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 Calcium!

FREQUENTLY ASKED QUESTIONS FOR THIS ROSE MILKSHAKE

CAN I USE ANY OTHER TYPE OF MILK INSTEAD OF ALMOND MILK?

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

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 ¼ tspn vanilla extract and 1 to 2 tbspn stevia per serving. You can also use coconut flavoured protein powder, but the coconut flavour may overpower the rose flavour. So, either vanilla or unflavoured protein powders are your best bets.

CAN I SKIP PROTEIN POWDER?

Yes, you can completely skip protein powder as well. Then this recipe will no longer be high protein, but still tastes delicious and can make for a light drink. If you are skipping protein powder, you could add 1 tspn stevia or monk fruit powder to amplify the deliciousness.

SHOULD I ADD ADDITIONAL SWEETENER?

Not needed. Vanilla protein powders are generally sweetened. 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. If you are not using sweetened protein powder, or completely skipping protein powder, you could add 1 tspn stevia.

CAN I USE PLANT BASED YOGURTS INSTEAD OF PLANT MILKSHAKE

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 Milkshake. 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 Milkshake.

IS THIS RECIPE PALEO FRIENDLY

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

IS THIS RECIPE SLOW CARB FRIENDLY

To make this slow carb friendly, reduce the amount of Almond Milkshake 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 Milkshake

IS THIS RECIPE GLUTEN FREE?

Yes, this recipe is gluten free.

IS THIS RECIPE LACTOSE FREE?

Yes, this recipe is lactose free.

Healthy Rose Milk Shake (High Protein)

A healthy alternative to store bought Rose Milkshake. This recipe can be a great pre-workout or post workout protein shake. This can be made ahead as well.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Course Snack

Cuisine American

Servings 1

Calories 193 kcal

Ingredients

  

• 200 ml Unsweetend Almond Milk
• 30 g Plant based Vanilla Protein Powder
• 0.25 tsp Cardamom Powder
• 1 pinch Saffron
• 50 ml Water
• 1 scoop Ice Cubes
• 1 Handful Fresh Rose Petals

Instructions

 

• Add all ingredients to Blender
• Blend till smooth
• Pour and Enjoy

Keyword healthy rose milkshake, high protein drink, high protein milkshake, high protein rose milkshake, plant based rose milkshake, vegan rose milkshake