This shake uses soy drink, oats, peanut butter and flaxseed to increase the amount of protein without adding whey protein powder. The banana adds body and natural sweetness, while the ice leaves the drink cold and creamy.
Ingredients
• 300 ml of soy drink without added sugar, very cold
• 1 small ripe silver banana, approximately 80 g without peel
• 20 g of finely flaked oats, about 2 level tablespoons
• 10 g of whole peanut butter, about 2 teaspoons
• 8 g of ground golden flaxseed, about 1 level dessert spoon
• 4 ice cubes
Preparation method
1. Start with liquid foundation
Place the chilled soy drink in the blender. Adding liquid first helps the blades move denser ingredients without requiring extra water.
2. Blend banana, oats, peanut butter and flaxseed
Add the banana, oats, peanut butter and ground flaxseed. Blend for 40 to 60 seconds, until the mixture is smooth and no large flakes are visible. If the blender is not powerful, stop once and scrape the sides before continuing.
3. Add ice
Add the ice cubes and beat for another 20 to 30 seconds. If the shake is too thick to circulate, add water or soy drink 1 tablespoon at a time, just until the desired texture is reached.
4. Serve immediately
Pour into a large glass and serve immediately after blending, when the texture is still cold, airy and uniform.
Right spot / how to know it’s ready
The shake should be thick, but still flow from the blender jar in a continuous stream. The surface is creamy, with no pieces of banana and no large oat flakes visible. If it forms a paste that does not circulate when beating, there is a lack of liquid; If it is too thin, there is too much liquid or ice.
Tips for the recipe to work out
Choose a soy drink based on the label, not just the name. For the nutritional estimate of this recipe, the reference provides around 6.6 g of protein per 200 ml; versions with less protein reduce the total serving size.
Use a very ripe banana to sweeten without needing to add sugar. Frozen banana also works and makes the shake denser; in that case, start with less ice.
Prefer already ground flaxseed or grind the seeds before using. The ground version disperses better in the liquid and avoids an excessively grainy texture.
Do not increase oats and flaxseed at once to thicken. Both absorb liquid and the shake continues to thicken for a few minutes after mixing.
Substitutions and variations
Can I change the soy drink?
You can, but the protein varies a lot between plant-based drinks. Oat, almond or coconut drinks often have very different formulas; check the label and recalculate if the amount of protein is important. Cow's milk can also be used by those who consume dairy products, but then “whey-free” should only be understood as no supplement of whey protein powder, not the absence of milk proteins.
Can I change the peanut butter?
Almond paste, cashew nuts or sunflower seeds can be substituted in similar amounts, but changes flavor, fat and protein. In case of allergies, only use a product suitable for the restriction and also check the labeling for traces; a domestic exchange does not automatically make the prescription safe.
Can I use chia instead of flaxseed?
Yes. Use about 8 g of chia, blend well and serve immediately. Chia tends to thicken more as it hydrates, so you may need to add a little more liquid if the shake sits.
How to store
The best result is immediately after preparation. If you need to store, transfer immediately to a clean container with a lid, keep refrigerated below 5°C and consume preferably within 24 hours due to the quality of texture and flavor. Shake or blend again before drinking, as oats and flaxseed continue to absorb liquid while they sit.
How to serve / side dishes
Serve very cold for breakfast or a snack. If the meal needs more volume, fresh fruit on the side works well without altering the texture of the shake.
Common mistakes
Why was the shake watery?
Too much drink or melted ice is the most common cause. Mix first with the indicated measurement and only adjust later. To fix, add 1 teaspoon of oats, wait about 2 minutes and blend again before adding more.
Why was it too thick?
Oats, linseed and banana greatly increase viscosity. Add soy drink or water little by little, 1 tablespoon at a time, until the blender returns to a central swirl.
Why was the protein below the estimate?
The main variable is the soy drink. Some versions provide much less protein per cup than others. Compare the label with the reference used in the calculation and adjust the estimate with the product that was actually used.
Frequently asked questions
Does “whey-free” mean dairy-free?
Not necessarily. In this recipe, “whey-free” means no whey protein powder supplement. The recommended formulation also does not contain cow's milk, but anyone who needs to exclude milk proteins due to allergies should check the labeling of all ingredients and avoid substitutions with milk or dairy products.
Can I prepare it the night before?
It can be refrigerated, but the texture changes: oats and flaxseed thicken the shake and the banana loses some of its visual freshness. For better consistency, measure the ingredients the day before and blend immediately; If it is already ready, keep it refrigerated and preferably consume it within 24 hours.
Nutritional information
Portion: entire recipe, approximately 450 ml. Estimated values: 371 kcal, 18.6 g of protein, 43.3 g of carbohydrates, 15.4 g of total fat and 8.5 g of fiber.
The calculation uses as a reference a current label for a soy drink without added sugar with 6.6 g of protein per 200 ml and data from the Brazilian Food Composition Table for banana, oats, peanut butter and flaxseed. Prices change depending on the brand, variety and actual weight of the ingredients.
Per editorial review, the recipe states the estimated amount of protein, but does not use the regulatory claims “source of protein” or “high protein content”. Anvisa requires additional criteria, including requirements related to the amino acid profile, for this type of nutritional claim.
