This whole food chocolate peanut butter protein drink gives your kids a protein boost without the need of protein supplements! Excellent for children who have difficulty consuming other high-protein foods.

Your children are no longer with you. Running through the backyard or bouncing around the home. “How can they possibly have this much energy when they’ve only eaten buttered toast and a banana all day?” you ponder in the back of your mind.

Parents frequently contact us with worries about their children’s protein consumption. Even if they don’t consume much meat, it’s simple to increase their protein intake.

Simple whole foods can assist your children in increasing their protein consumption… There’s no need for protein powders or supplements. (In fact, powders may be harmful to children! (I’ll get to that later.)

This shake is creamy, chocolaty, delectable, and high in protein. One cup of protein is equivalent to two eggs! Let’s get started blending…


What’s in This Protein Shake for Kids?

Whole milk. Milk is a great choice for youngsters who tolerate dairy because it contains eight grammes of protein per cup. If your children are allergic to dairy, you can substitute soy milk, which contains eight grammes of protein. (Keep in mind, however, that many other plant-based milks, such as almond milk, have relatively little protein.)

Tofu that is silky smooth. This sort of tofu is soft and creamy, and it blends in seamlessly with other ingredients in a smoothie. Four grammes of protein are added by half a cup of silken tofu.

Chia seeds are a type of chia seed. Chia seeds are a great addition because they have two grammes of protein per tablespoon. These potent little seeds provide protein, fibre, and omega-3 fats, all of which aid in the absorption of fat-soluble vitamins like Vitamin D.

Peanut butter that is made from natural ingredients. Peanut butter adds a massive eight grammes of plant-based protein to this drink (equivalent to milk!) and tastes delicious. If you like, you can use almond butter or sunflower seed butter instead. The amount of protein in these foods is comparable.

Cocoa powder is used to make chocolate. This shake’s chocolate taste comes from unsweetened cocoa powder. It also contributes a couple of grammes of protein to the mix.

Honey. Good day, sweetheart! We don’t mind a little added sugar in this smoothie, but a ripe banana can be substituted for a shake with no added sweets.

Why Whole Food Proteins are Best for Kids

You want to make sure your kids get enough protein, but you’re cautious to add processed protein powders to their diet. Follow your gut instincts!

Protein powders can provide too much protein to children, causing harm to their livers and kidneys.

Whole food sources of protein contain a balance of elements that children require, and they are usually sufficient in reaching the required daily protein intake. (If you want to know how much protein your child needs based on his or her age, size, and gender, check out this article.)

How to Make and Store this Protein Shake

It’s as simple as preparing a smoothie to make this shake. Simply add all of the ingredients in a blender and blend until smooth. The consistency of this shake is similar to creamy chocolate milk, making it easy and appealing to children to consume.

This shake retains nicely in the fridge for up to three days due to its creamy consistency (no slushy chunks to melt… the texture remains appealing). For the finest flavour, keep it in a glass jar.

- 1 cup milk
- 1/2 cup Tofu, soft
- 2 tablespoon peanut butter, all-natural
- 1 tablespoon chia seeds
- 2 tablespoon cocoa powder, unsweetened
- 2 tablespoon honey
Blend all ingredients together in a high powered blender until smooth as milk! Store in the fridge and serve cold.


Calories: 155kcal | Carbohydrates: 16g | Protein: 7g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 6mg | Sodium: 64mg | Fiber: 2.5g | Sugar: 12g


  1. Can protein shakes be given to kids?

    Offering a protein smoothie or pill may appear to be a simple solution, but proceed with caution. Schnee advises against giving protein beverages to youngsters just because they are underweight. “A paediatrician should be consulted before using these products.”

  2. How do you make protein shakes at home for kids?

    For this procedure, you’ll need 3 cups dry nonfat milk powder, 1 cup dry oats (old fashioned or quick), 1 cup almonds, and 1 cup jaggery/sugar or sweetne, if desired. 1/4 cup cocoa powder can also be added. In a mixer, combine all of the ingredients and store in a clean jar.

  3. How do you put peanut butter in a protein shake?

    In a protein smoothie, peanut butter is a terrific ingredient. Peanut butter includes 8 grammes of protein per 2 tablespoons, which aids muscle growth. This protein drink has 2 tablespoons of peanut butter in addition to protein powder, making it a high-protein smoothie.

  4. How many protein shakes a day?

    To be clear, there is no hard-and-fast rule when it comes to drinking protein shakes, and consuming too many in one day is unlikely to cause long-term harm. For most people, one to three protein shakes per day should be sufficient to meet their nutritional requirements.