Kids Protein Shake

Name: Kids Protein Shake
Prep time: 5 min
Total time: 5 min
Ingredients: 1 cup milk (we use 1%); 1/4 block soft tofu (✅ ); 2 tablespoons nutella; 1 tablespoon ground flax seed (✅optional)

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Our kids protein shake recipe takes less than 5 minutes to make and is packed with 10 grams of protein per serving! Perfect for anyone from toddlers to athletes, for breakfast or after a workout. Gluten-free.

Ever think about how busy our kids are these days? It seems like they are always running in a hundred different directions! As parents, we worry about choosing the best foods to keep them full and fueled. This is where a tasty, yet nutritious, protein shake comes in.

This protein shake for kids is creamy, chocolatey, and kid-approved. It has all the flavor that kids crave with the nutritional benefits parents look for. As a mom, I know how difficult it can be to find foods that check both boxes!

Kids protein shake being shown in a drinking glass with a straw.

This protein shake for kids looks just like a glass of chocolate milk. It is the perfect recipe for any picky eater, kid refusing to eat meat, or young athlete struggling to eat enough protein. Packed with 10 grams of protein, this protein shake can help boost the protein in your child’s diet.

A child's hand holding a chocolate protein shake in a glass with a straw.

Looking to boost the protein to your child’s diet – without using protein powder? Kids don’t need protein powders to meet their daily protein needs. Protein-rich foods added to their meals and snacks will be adequate to meet the recommended daily amount of protein to support growth and development.

Learning how to make a high protein shake for kids without protein powder might seem impossible. But you will quickly learn that it is fast, simple and uses only a few ingredients!

Milk, flax seed, Nutella and tofu being shown in a blender that is on top of a granite countertop with a blue dish towel next to the blender.

Equipment:

blender
measuring cups
measuring spoons
2 glasses

Ingredients:

1 cup milk (we use 1%)
1/4 block soft tofu
2 tablespoons nutella
1 tablespoon ground flax seed (optional)

PRO TIP: For a thicker shake and extra protein, use a 1/2 block of tofu. This boosts the protein content to 14 grams per serving!

Ingredients for a kids protein shake blended together in a blender that is on top of a countertop with a dish towel next to the blender.

Table of Contents

How To Make

Add ingredients to the blender. Add all the ingredients to the blender. Puree until well blended.
Serve. Pour into two glasses and serve cold.

PRO TIP: The flax seed does make the shake a bit gritty. We recommend adding it in smaller quantities such as 1/4 TBSP to start and slowly increasing to the full 1 TBSP each time you create this shake.

A chocolate protein shake being poured into a drinking glass next to another full glass of the shake.

Frequently Asked Questions

How to make a protein shake for kids?

Simply add all the ingredients into a blender and blend until smooth. The shake can be poured into a drinking glass to enjoy at home or on the go. Make this protein shake for kids to drink for breakfast, pack for lunch or grab on the way to sports and after-school activities. It also makes a delicious after-dinner dessert.

Can I make a dairy-free kids protein shake?

Absolutely. If looking for a dairy-free option, we recommend swapping the dairy milk for 1 cup of soy milk, which has the same protein content as 1% milk.

Can I substitute the tofu?

The tofu can be swapped for 1/4 cup Greek yogurt, 1 small banana, 1/4 cup garbanzo beans, 1/4 cup cottage cheese or 1/2 avocado if you are looking for a soy-free alternative.

Two drinking glasses filled with a kids protein shake.

More Protein Shake Recipes for Kids without Protein Powder:

More Breakfast Recipes For Kids

CKC Features both Gluten-Free Guidance and Kids Cooking Instructions: If you’re new to eating gluten-free we understand it’s overwhelming trying to figure out which foods may contain gluten and which ones don’t. All of our gluten-free recipes marked with this symbol ✅ represent foods that need to be checked for gluten or cross-contamination.

The ⭐️ symbol in the recipe below denotes the steps in which kid cooks may need a helper (depending on age). If there is no ⭐️ symbol, that step (or recipe) doesn’t require a helper.

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Kids Protein Shake

Looking to boost the protein to your child's diet -without using protein powder? This simple and delicious kids protein shake takes less than 5 minutes to make and is packed with 10 grams of protein per serving!

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4.80 from 5 votes

Prep Time 5

Cook Time 0

Total Time 5

Servings 2

Equipment

Ingredients

1 cup milk we use 1%
1/4 block soft tofu ✅
2 tablespoons nutella
1 tablespoon ground flax seed ✅optional

Instructions

⭐️Add ingredients to the blender. Add all the ingredients to the blender. Puree until well blended.
Note: The flax seed does make the shake a bit gritty so you might want to try adding it in smaller quantities to start with.
1 cup milk, 1/4 block soft tofu, 2 tablespoons nutella, 1 tablespoon ground flax seed
Serve. Pour into two glasses and serve cold.

Notes

For a thicker shake and extra protein, use a 1/2 block of tofu. This increases the protein content to 14 grams per serving.

CCK Features both Gluten-Free Guidance and Kids Cooking Instructions: If you’re new to eating gluten-free we understand it’s overwhelming trying to figure out which foods may contain gluten and which ones don’t. All of our gluten-free recipes marked with this symbol ✅ represent foods that need to be checked for gluten or cross-contamination.

The ⭐️ symbol in the recipe below denotes the steps in which kid cooks may need a helper (depending on age). If there is no ⭐️ symbol, that step (or recipe) doesn’t require a helper.