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Adrienne's Mighty Chocolate Milkshake

recipe Oct 15, 2023

⬆️ Video with helpful tips above ⬆️

⬇️ Backstory & recipe below ⬇️ 

One of my sons has always been a very picky eater, while my other son will eat alllll the things. Before making these fruit/veggie/protein milkshakes, I needed a way to get lots of nutrients into my son because I couldn't get him to eat enough quantity and variety (he would eat a couple bites here and there and then say he was full) but he was HANGRY a lot of the day. Earlier this year, it was severely impacting his behavior during the whole day every day (he had a very short temper, he was quick to throw toys, hit, kick, run away, slam doors, yell, had sensitivities to loud sounds, seemed stressed a lot and in fight or flight, etc).

We were experiencing 8-10 meltdowns per day. It was a huge challenge for him and for me.

My Occupational Therapist friend is very wise and she has been working with children for about 25 years, so I reached out and asked for her help. She said my son sounded exactly like her teenager does when her blood sugar level is low and she needs to eat. She said it is like her daughter becomes a totally different person when she is hangry. She wondered if my son's meltdowns could be related to his blood sugar level. Essentially, she was curious if he could be HANGRY much of the day. I said, YES. But how can I get him to eat more?? She recommended giving him foods that were high in protein and healthy fats to help stabilize his blood sugar levels throughout the day.

As hard as I tried, I couldn't get the volume and variety of high protein/high fat foods into him...he would take a couple bites and say he was full.

That is until we discovered THE MILKSHAKE...🎉🎶HALLELUJAH CHORUS🎶🎉

He will EASILY drink down 16oz of this milkshake a couple times a day. He LOVES it. He now craves it and asks for it.

I am so thankful and relieved that I know he is getting a nutrient dense serving of a variety of fruits/veggies, seeds, and a ton of vitamins and minerals.

The fact that it is blended up means that it is also easily digestible for him, nourishing his body with tons of nutrients.

Since having this milkshake daily, ALL of those behaviors and meltdowns have gone away 🤯🙌🏼 I believe he truly was just hangry and lacking nutrition, which was causing him to lash out with lots of behaviors since he didn't realize that he was hangry. Adding in this nutrient-dense shake with tons of fruits and veggies has been such a wonderful and healing part of our daily routines. We all drink these milkshakes daily and love them.

I've noticed our hair and nails are growing faster, we are going for more frequent hair cuts, and I'm pulling out the nail clippers much more often!

His complexion has become more vibrant and the dark circles he used to have under his eyes have disappeared!

If you start making these milkshakes frequently, it saves a TON of time if you gather all the ingredients you need and put them into gallon freezer Ziploc baggies and keep them in your freezer. 

Pull one out the day you want to blend it up and just add the coconut milk or whole milk and some water and blend it up.

It makes it so convenient just to grab a bag and dump it in, instead of gathering all the separate ingredients each time from the fridge/freezer/pantry/cabinets.

Before we went on a trip to the beach, I filled 7 ziploc freezer gallon sized bags with all the milkshake ingredients (one bag for each day of our trip) and brought them in a cooler on ice.

I brought our blender and it has made it super easy to blend up a milkshake each day.

It definitely sets him up for success for snack times and the boys and I love drinking them together 🙌🏼 

Here's the recipe! I eyeball everything, but I added measurements to help you get started, and I frequently swap out ingredients for other ingredients based on what I have on hand. You can't really mess it up! The chocolate protein powder really flavorful and I don't feel like you can taste the veggies at all. 

It is wonderful to change it up seasonally to include fresh produce, fruits, vegetables, etc. You can add other ingredients I don't have listed, like citrus fruits and other veggies. I've added a small amount of beets, cherry tomatoes, etc. 

It sounds weird, but I've even added in a whole hard boiled egg a couple times in the past to boost the protein and I couldn't taste it at all.  

If your kids are accustomed to suuuuper sweet milkshakes from like Steak N Shake, or frosties from Wendy's, you may want to make your first milkshake with more fruit and less veggies and build up to adding a ton of veggies over a couple weeks once they're used to drinking the milkshakes. My kids hadn't ever had a super sweet milkshake before, so this is plenty sweet for their taste. 

Note: I recommend starting slow on the flax seed (adding too much flax seed can have a laxative effect...ask me how I know!! 😆 Learned that lesson the hard way years ago when I added a lot to some muffins and had some crazy diapers to change...oops!). It's nothing to be scared of though, you can build up the amount of flax seed over has wonderful health benefits, but if your kids aren't used to it, add less and work your way up.

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Wondering what coconut milk, chocolate protein powder, collagen, etc I use??

I'll add some links for you in case you want to know exactly what we use. 

Some links below are affiliate links, so I may earn a small commission if you purchase through them (with no additional cost to you). I only share what I truly love and use:

Squeasy Snacker: We got ours on Amazon, but sometimes they are out of stock. If they are, you can also find it at their website here.
This has been so helpful to have one Squeasy Snacker for each boy. We use them at home and on the go. I always fill these to the top with the milkshake and toss them in a lunch box with an ice pack and bring it in my diaper bag whenever we go out of the house on an adventure. Whenever they get hungry for a snack, they can refuel with this and it gives them a good mix of protein, healthy fats, carbohydrates, and antioxidants so they can have energy until the next meal.

Blender: Vitamix Explorian Blender, 64 oz. Low-Profile Container (We LOVE this one if you need a recommendation. We have used our Vitamix daily for 4 years and it works just as well as the first day we got it! Blends to a very creamy and smooth consistency. We leave ours out on the counter since we often use it multiple times a day. This Vitamix with the low-profile container fits well under our kitchen cabinets...some of the taller container options may not fit as well under cabinets, so keep that in mind as you are looking.

Coconut Milk we use (or you can use whole milk). This is much less expensive in bulk at Costco.

The Chocolate Protein Powder I use (you can find it at Costco & Amazon)


The Collagen Powder I use (you can find it at Costco & Amazon)

Flax Seed (keep the package refrigerated after opening, or you can freeze it)

Hemp Hearts (keep the package refrigerated after opening, or you can freeze it)

Chia Seeds (keep the package refrigerated after opening, or you can freeze it)


 32oz Mason Jars- It is helpful to have a container to store the leftover milkshake in for the fridge. When their milkshakes run out, I just refill them with the leftovers. This is what I use:

Mason Jar pouring lid- This is great for pouring out the leftover milkshake.

Silicone muffin pan- this is what I use to put the cooked quinoa in and then I freeze it into little pucks to add to the milkshakes.




Let me know if you try this and what you think! I don't have comments on my blog, but you can email me at [email protected] if you want to share what you think and if these have helped you.



  1. Full-Fat Coconut Milk

    • Full fat coconut milk is a rich source of healthy fats, specifically medium-chain triglycerides (MCTs), which can provide a quick source of energy for the body. It contains essential nutrients like iron, potassium, and magnesium, which support various bodily functions, including muscle function and maintaining healthy blood pressure. Additionally, coconut milk is naturally lactose-free and can be a suitable dairy milk alternative for individuals with lactose intolerance or those with a dairy allergy.
  2. Chocolate Protein Powder

    • High Protein Content: It provides a significant source of plant-based protein, typically around 21 grams per serving, which can support muscle recovery and growth.

    • Plant-Based Ingredients: Orgain's protein powder is made from a blend of organic pea, brown rice, and chia proteins, making it suitable for vegans and those with dairy allergies.

    • Added Fiber and Low Sugar: This protein powder often contains added fiber and is generally low in sugar, promoting a feeling of fullness and helping to maintain stable blood sugar levels while providing a delicious chocolate flavor.

  3. Collagen Powder 

    • Collagen powder provides essential amino acids that support skin, hair, and nail health. It may also aid in joint and bone health by replenishing collagen levels that naturally decline with age. Additionally, collagen powder can support digestive health and boost muscle recovery due to its amino acid content.
  4. Chia Seeds

    • Chia seeds are particularly high in dietary fiber, offering heart-healthy omega-3 fatty acids, and are a good source of minerals like calcium, magnesium, and phosphorus. Additionally, chia seeds contain various B vitamins, including thiamin, riboflavin, and niacin, along with trace amounts of vitamins A and C.
  5. Hemp Hearts (1 tsp):

    • Hemp hearts are a nutritious seed packed with essential vitamins and minerals. They are notably rich in magnesium, providing approximately 179 mg per 3.5-ounce (100-gram) serving, which is about 45% of the recommended daily intake. Additionally, hemp hearts are a good source of iron, phosphorus, and zinc, among other vital nutrients.
  6. Flax Seeds

    • Flax seeds are a nutritional powerhouse, providing a wealth of vitamins and minerals. They are notably rich in essential nutrients, including dietary fiber for digestive health, alpha-linolenic acid (a type of omega-3 fatty acid) for heart health, and lignans, which have antioxidant properties. Additionally, flax seeds contain minerals like magnesium, manganese, and phosphorus, contributing to bone health, energy production, and various metabolic processes.
  7. Spinach

    • Spinach is particularly rich in vitamin K, which supports blood clotting and bone health, as well as vitamin A for vision and skin health, and vitamin C. Spinach also contains essential minerals, including iron for oxygen transport, calcium for bone health, and magnesium for muscle and nerve function..
  8. Cooked Quinoa 

    • Quinoa is a good source of protein and minerals, including magnesium, manganese, and phosphorus.
  9. Chickpeas 

    • Chickpeas are a nutrient-rich legume with a notable vitamin and mineral profile. They provide an array of essential nutrients, including folate, iron, manganese, and phosphorus, contributing to bone health and energy metabolism. Chickpeas are also a good source of dietary fiber, promoting digestive health and satiety. Additionally, they contain important vitamins like vitamin B6 and vitamin C, supporting various physiological functions.
  10. Prunes

    • Prunes, dried plums, are a nutrient-rich fruit known for their various health benefits. They are an excellent source of dietary fiber, particularly insoluble fiber, which aids digestion and helps prevent constipation. Prunes are also rich in essential vitamins and minerals, including potassium, which supports heart health and helps regulate blood pressure, as well as vitamin K for blood clotting and bone health. Additionally, prunes contain small amounts of vitamin A, vitamin B-complex vitamins like vitamin B6, and minerals such as iron, magnesium, and copper, all contributing to their nutritional value.
  11. Banana

    • Bananas are a rich source of several essential vitamins and minerals. They are particularly high in potassium, which plays a key role in maintaining healthy blood pressure and proper muscle function. Bananas also contain vitamin C, an antioxidant that supports the immune system, as well as vitamin B6 (pyridoxine), which is essential for various metabolic processes in the body. Additionally, they provide a small amount of vitamin A, which is beneficial for vision and skin health, as well as dietary fiber, which aids in digestion and helps regulate blood sugar levels.
  12. Cucumber

    • Cucumbers are a good source of vitamin K, which is important for blood clotting and bone health. Cucumbers also contain some vitamin C, an antioxidant that supports the immune system and skin health. Additionally, they provide minerals like potassium, which is essential for proper muscle and nerve function, and a small amount of dietary fiber, contributing to digestive health..
  13. Carrots

    • Carrots are a rich source of essential vitamins and minerals. They are particularly abundant in vitamin A, primarily in the form of beta-carotene, which supports healthy vision, skin, and immune function. Carrots also provide notable amounts of vitamin K, essential for blood clotting and bone health, as well as small quantities of vitamins C and B6. In addition to vitamins, carrots contain minerals such as potassium, which aids in maintaining proper muscle and nerve function, and small amounts of calcium and phosphorus that support bone health.
  14. Celery

    • Celery offers a modest but valuable vitamin and mineral profile. It contains vitamin K, providing support for blood clotting and bone health, as well as small amounts of vitamin C, which acts as an antioxidant. Additionally, celery contains minerals like potassium, which is important for maintaining healthy blood pressure and proper muscle and nerve function, and it offers dietary fiber that can aid in digestion.
  15. Frozen Berry Mix

    • Raspberries, blueberries, and blackberries are all rich in essential vitamins and minerals. They are excellent sources of vitamin C, which is a potent antioxidant that supports the immune system and skin health. These berries also provide dietary fiber, which aids in digestion and can help regulate blood sugar levels. Additionally, they contain various minerals, including potassium, manganese, and trace amounts of other essential nutrients, contributing to their overall nutritional value.
  16. Frozen Fruit Mix 

    • Pineapple is a tropical fruit rich in vitamin C, providing over 130% of the recommended daily intake per serving. It also contains vitamin B6, thiamin (B1), and minerals such as manganese and copper. Peaches offer vitamins A and C, contributing to healthy skin and immune function, along with smaller amounts of vitamin K and potassium. Strawberries are a vitamin C powerhouse, delivering over 150% of the daily recommended intake per serving, as well as manganese and folate. All three fruits are low in calories and provide various antioxidants, fiber, and other essential nutrients to support overall health.
  17. Frozen Broccoli 

    • Broccoli is a nutrient-rich vegetable, boasting high levels of vitamin C, vitamin K, and vitamin A, which support immune health, bone strength, and good vision. It also provides essential minerals like calcium, potassium, and iron, contributing to bone and muscle health, proper nerve function, and oxygen transport in the blood. In addition, broccoli is a good source of dietary fiber, promoting digestive health.

  18. Frozen Cauliflower

    • Cauliflower is a low-calorie cruciferous vegetable that provides essential vitamins and minerals. It is notably high in vitamin C, which supports the immune system and skin health. Additionally, cauliflower contains vitamin K, offering benefits for bone health, and provides minerals like potassium, which aids in muscle and nerve function.

Hope you enjoy the milkshakes! 



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