Who doesn’t love a good ol’ fashioned milkshake? The creamy consistency of flavors like chocolate, cookies and cream, and strawberry—paired with a myriad of tasty toppings like whipped cream, cookie crumbles, and caramel drizzle—makes shakes a favored dessert for many. For those looking to eat healthier while on a plant-based diet—worry not! You don’t have to miss out on this indulgent treat. Here’s the lowdown on healthy vegan milkshake ingredients, plus a few dairy-free shake recipes to try.
Healthy Vegan Milkshake
So, what makes a milkshake healthy? Let’s first breakdown the average person’s daily nutritional requirements.
Although calories are not bad—the body needs them to make energy—eating too many of them can lead to weight gain. Based on a standard 2,000-calorie diet, the Mayo Clinic reports that the target range for a person’s total fat consumption should be between 44 and 78 grams per day. Saturated fat should account for no more than 22 grams of this.
The American Heart Association also recommends limiting the amount of added sugars consumed per day to “no more than half the daily discretionary calorie allowance.” For the average American woman, this equates to no more than 24 grams of added sugar per day. Men should consume no more than 36 grams.
So, how do these figures stack up to your average milkshake? According to McDonald’s, its medium vanilla milkshake contains 590 calories, 68 grams of total sugars, and 16 grams of total fat. The same shake from Burger King contains 580 calories, 85 grams of total sugars, and 15 grams of total fat.
How to Make a Healthier Vegan Milkshake
A basic milkshake is made using two ingredients: ice cream and milk.
Although not all non-dairy ice creams are healthier than dairy-based ones, you can generally cut back on sugars and fat by opting for the vegan version. Brands like Halo Top and So Delicious offer healthier dairy-free, nut-based ice creams that are lower in calories, sugar, and saturated fat.
You can also make “Nice Cream”—a healthier, fruit-based ice cream that is free of added sugars, preservatives, and artificial flavors. It’s made by blending pieces of frozen fruit like bananas or mangoes into a rich and creamy frozen dessert.
To make nice cream, simply blend three cups of frozen fruit with up to a quarter cup of your favorite plant-based milk. For more ways to make a healthier vegan shake, give one of these seven dairy-free milkshake recipes a try.
7 Healthy Vegan Milkshake Recipes to Treat Yourself
1. Strawberry Milkshake
Kick your sugar habit *and* indulge in a sweet treat with this dairy-free strawberry milkshake! It features only a handful of all-natural ingredients like almond milk, vanilla extract, ice, Medjool dates, and frozen strawberries. The two latter healthy fruits give the shake its sweetness. Both fruits are loaded with vital nutrients like fiber, potassium, and vitamin C.
Get the recipe here.
2. Date Shake
Yet another vegan shake to harness the wondrous nutritious properties of dates—this vegan milkshake recipe is made using only four ingredients: frozen bananas, Medjool dates, almond milk, and ice. But feel free to spruce up your creamy, semi-frozen drink with scrumptious add-ins like nuts, dark chocolate chips, cacao nibs, or maca powder.
Get the recipe here.
3. Cookie Dough Shake
Healthy does not mean you have to miss out on taste bud-pleasing favorites like cookie dough. And this “healthy-ish” cookie dough-flavored shake sure does set the bar as far as vegan milkshakes go. This recipe features a creamy blend of peanut butter oat balls, almond milk, ice, and chocolate sauce. Your taste buds will thank you later.
Get the recipe here.
4. Peanut Butter Milkshake
This healthy peanut butter milkshake will most likely leave you wanting seconds. And although it looks decadent, you only need four ingredients to make it! Simply blend bananas, coconut milk, cinnamon, and peanut butter and you’ll be on your way to dreamy dessert heaven.
Get the recipe here.
5. Chocolate Shake
This classic chocolate shake is as healthy as it is tasty. The homemade milkshake only contains 277 calories per serving. Plus, each serving is also packed with nearly eight grams of fiber and three grams of protein. It’s rich, creamy, and absolutely delicious. Need we say more?
Get the recipe here.
6. Vanilla Milkshake
Ah, the classic vanilla. Simple. Creamy. Tasty. This homemade non-dairy milkshake contains no added sugar. Featuring bananas, coconut milk, vanilla extract, and ice, you only need five minutes to whip this tasty treat up to perfection.
Get the recipe here.
7. Green Shake
Start your day off with a nutritious green smoothie for breakfast and end it with this healthy green shake for dessert! This recipe is loaded with healthy fruits and veggies like spinach, avocado, and bananas so you can feel good about having a milkshake for breakfast.
Get the recipe here.
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