Craving a shamrock shake? Those fast food shakes are delicious but definitely not the most nutritious option. Satisfy your sweet tooth with this healthy shamrock protein shake recipe instead! {Gluten-free & Dairy-free-friendly}
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Shamrock Protein Shake Recipe
This healthy shamrock protein shake recipe has 20 grams of protein, healthy fats, and even fresh spinach for a healthy treat with a vibrant hue. It’s the perfect way to make it through shamrock shake season without overdoing it on the sugar!
Better yet, it’s nutritious and tasty enough to enjoy regularly all throughout the year!
What is a Shamrock Shake?
The green shamrock shake is a seasonal offering from McDonald’s that comes out every March to celebrate St. Patrick’s Day. They’ve been making it since the late 1960s. It has a classic combination of mint and vanilla and is beloved around the world for its refreshing flavor.
However, it’s definitely not the most nutritious option. One small shamrock shake usually has 460 calories and a whopping 63 grams of added sugar!
Fortunately, my healthy shamrock shake recipe has just 250 calories and only 14 grams of sugar, most of which comes from natural sources.
Why We Love This DIY Shamrock Shake Recipe
- Beat your craving: With a smooth, creamy texture and refreshing minty flavour, this delicious healthy protein shamrock shake tastes even better than McDonald’s version.
- Low sugar: It’s hard to believe, but the only sweetener in this shamrock shake comes from frozen banana and your favourite protein powder.
- Naturally dyed: No food dyes here! Baby spinach and avocado add all the green food colouring you need (and healthy greens too)!
Ingredient Notes
- Milk or milk alternative: Use regular milk or replace it with unsweetened almond milk, soy milk or coconut milk for a low-sugar liquid.
- Frozen banana: Freeze an overripe banana and cut it into large chunks for easier blending.
- Avocado: This is an excellent source of healthy fats and is a great way to get a creamy texture in this shamrock shake recipe without ice cream.
- Baby spinach: Sneak in extra nutrients like vitamin C, K, folic acid and potassium while adding a natural green hue. I typically use fresh baby spinach, but frozen spinach could be used as well.
- Vanilla protein powder: Choose your favourite vanilla protein powder. Vanilla makes the mint taste smooth and refreshing, not toothpaste-y.
- Peppermint extract: You’ll need a tiny splash of mint extract or 3-4 fresh mint leaves for a hint of mint flavour. Don’t overdo it on this one!
- Ice cubes (optional): The frozen banana and avocado make this shake really creamy, so you may not need ice, but can add it if you prefer your smoothies extra cold and frosty.
How to Make a Shamrock Shake – Step-by-Step Instructions
- Combine all of the ingredients other than the chocolate chips in a high-power blender and blend until smooth and creamy.
- Taste and adjust flavours as necessary. Add more milk if you prefer a thinner smoothie, or a few ice cubes if you prefer a more frosty shake. Garnish with chocolate chips or cacao nibs if desired.
Keep scrolling to the recipe card below for the full printable recipe!
Tips for the Best Shamrock Shake Recipe
- A little bit of peppermint extract goes a long way, so be extra careful that you don’t add too much to the shake. Start with 1-2 drops of peppermint extract (or about 1/8th of a teaspoon), then taste and increase the amount if you prefer a stronger peppermint flavour.
- Add the milk to the blender first, then layer the other ingredients on top to make the smoothie easier to blend.
- Use an overripe banana for the best flavour, to avoid an overly strong banana taste. Similarly, you’ll want to use a ripe, (but not brown), avocado to achieve the best texture and colour.
- This smoothie is best consumed fresh, since the avocado may start to brown and alter the colour of the shake after sitting for a few hours.
- Got extra smoothie leftover? Freeze it into popsicles! It’s the best way to preserve the colour and makes a refreshing treat!
Recipe FAQs
A shamrock shake has a creamy vanilla and mint flavor with a seriously smooth texture. It’s really the perfect amount of mint, so it’s refreshing without tasting like toothpaste.
One small shake has 63 grams of sugar. According to Harvard, the average woman should limit her added sugar to 24 grams daily (for men, it’s 36 grams). That one tiny shake has more than 2.5 times as much sugar as the average woman should consume per day!
The best way to make McDonald’s shamrock shake healthy is to make it at home! I like to make a delicious, creamy vanilla smoothie with milk, vanilla protein powder, frozen banana, avocado, spinach, and peppermint extract. This recipe is high in protein and lower in sugar for a much healthier version of this famous drink.
If you’re not a fan of spinach (I swear you can’t even taste it), you can still enjoy a shamrock protein shake with a lovely green colour. Try using fresh mint leaves instead of extract, a bit of Spirulina or just add a few drops of your favourite green food colouring.
Storage Guidelines
Like most smoothies and protein shakes, this shake is best consumed fresh.
If you make too much to consume all at once, try freezing the extras in a freezer-safe container. For a healthy mint ice cream alternative, let it thaw on the counter for 15-20 minutes. You can also make shamrock shake popsicles!
Optional Toppings
Take your shamrock protein shake recipe to the next level with these delicious toppings.
- Chocolate chips
- Cacao nibs
- Whipped cream (or coconut cream)
- Green sprinkles
- Melted chocolate drizzle
Serving Suggestions
Since this shamrock smoothie is so high in protein and has balanced amounts of carbs and healthy fats, it’s actually sufficient to be served on its own as an occasional meal replacement or a post-work recovery drink.
It would also be delicious at breakfast, especially served with my egg bites or these tasty crustless mini quiches.
Recipe Variations
- To make it dairy-free: Use your plant-based milk of choice and vegan protein powder for an easy dairy-free shamrock shake.
- For a chocolate shamrock shake: Try using chocolate protein powder or a bit of cacao powder for a treat that tastes like rich chocolate ice cream.
- For a mint chocolate chip shake: Keep everything in this recipe the same, but add mini chocolate chips for crunch.
More Similar Recipes
- Raspberry Protein Shake
- How to Make a Smoothie Without Yogurt or Banana
- Pina Colada Protein Shake
- Simple Green Smoothie
- Strawberry Banana Smoothie with Yogurt
- No-Bake Peppermint Cheesecake Bites
Did you make this recipe? Scroll down to leave a star rating and review!
Healthy Shamrock Protein Shake
Ingredients
- 1 cup milk or milk alternative
- 1 small frozen overripe banana cut into large chunks
- 1/2 small ripe avocado
- Small handful of baby spinach
- 4 tablespoons vanilla protein powder
- 1/8 teaspoon peppermint extract (or 3-4 fresh mint leaves)
- Ice cubes (optional)
To garnish
- Chocolate chips or cacao nibs (if desired)
Instructions
- Combine all of the ingredients other than the chocolate chips in a high power blender and blend until smooth and creamy.
- Taste and adjust flavours as necessary. Add more milk if you prefer a thinner smoothie, or a few ice cubes if you prefer a more frosty shake. Garnish with chocolate chips or cacao nibs if desired.
Notes
-
- A little bit of peppermint extract goes a long way, so be extra careful that you don’t add too much to the shake. Start with 1-2 drops of peppermint extract (or about 1/8th of a teaspoon), then taste and increase the amount if you prefer a stronger peppermint flavour.
-
- Add the milk to the blender first, then layer the other ingredients on top to make the smoothie easier to blend.
-
- Use an overripe banana for the best flavour, to avoid an overly strong banana taste. Similarly, you’ll want to use a ripe, (but not brown), avocado to achieve the best texture and colour.
-
- This smoothie is best consumed fresh, since the avocado may start to brown and alter the colour of the shake after sitting for a few hours.
-
- Got extra smoothie leftover? Freeze it into popsicles! It’s the best way to preserve the colour and makes a refreshing treat
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