Most people don't have the luxury of time for a leisurely breakfast every day. But skipping it or grabbing a not-so-nutritious alternative is definitely not the way to go. Getting proper morning nourishment is not only key for kicking your brain and body into high gear, but it also helps you meet your daily nutrient needs.
To help you reach your health and fitness goals, we've created 12 morning-worthy shakes that have at least 200 calories and 10 grams protein (of which your body needs a continual supply), no added sugar and 15 grams of net carbs or less. So whether you're going keto or keeping carbs in check for another reason, these morning meals won't sabotage your health goals.
1. Frappuccino Yogurt Shake
Most Frappuccinos are generally not designed for the carb-conscious consumer. A 12-ounce coffee shop-style Frappuccino provides about 50 grams total carbohydrates, which is mostly added sugar. Plus, there's a good chance that you'll also be sipping on some artificial flavors and preservatives. Yuck!
Fortunately for you, there's a delightful, carb-friendlier alternative — and it includes whipped cream, which is kind of like having dessert for breakfast! Made with grass-fed whole-milk Greek yogurt, this smoothie will give you a double whammy of protein and probiotics. Your muscles and gut will thank you!
Recipe & Nutritional Info: Frappuccino Yogurt Shake
Read more: The Advantages and Disadvantages of Keto
2. Orange-Kissed Vanilla Shake
Ever had a Creamsicle? This shake will totally remind you of that childhood summer staple, but unlike that classic pop, this recipe is much better for you because it is free of added sugar, corn syrup and high-fructose corn syrup. Made with grass-fed, whole-milk Greek yogurt, this large shake also contains chia seeds, which provide healthy omega fats, dietary fiber and health-promoting properties. And where does that orange flavor in this recipe come from? Freshly grated orange zest — and absolutely nothing artificial.
Recipe & Nutritional Info: Orange-Kissed Vanilla Shake
3. Vegan Chocolate Nut Shake With Sea Salt
Looking for something sweet in the morning but don't want to wreck all of your hard work? You'll get chocolaty and peanut-buttery goodness along with just a hint of sea salt for balance. There's no dairy here, so vegetarians can partake in this almond milk-based shake. And there's still plenty of calcium! But perhaps what's most interesting is the duo of hemp seeds and natural peanut butter. They both provide a little bit of body, heart-friendly fats and a significant punch of protein to this recipe.
Recipe & Nutritional Info: Vegan Chocolate Nut Shake With Sea Salt
Read more: 12 Vegan Breakfasts Everyone Will Love
4. Vegan Hint-of-Sweet Avocado Shake
Avocado toast might be more hashtag-worthy on Instagram than this shake, but this delicious treat will get more long-term health miles than its bread-based cousin. It has plenty of calcium and iron and a unique carbohydrate profile; it's also relatively low in total carbs, yet high in dietary fiber. That has much to do with the avocado: Just one half of an avocado provides about 4.5 grams fiber. This nutrient-rich shake has a luxurious taste that is both sweet and savory and will have you coming back for more.
Recipe & Nutritional Info: Vegan Hint-of-Sweet Avocado Shake
5. Cafe Mocha Shake With Cacao Nibs
Do you like shakes that are thick and creamy? Do you enjoy a kick of caffeine in the morning? If you answered "yes," you've come to the right recipe! This thick, creamy mocha beverage with a jolt has a whole-milk Greek yogurt base and is finished with a distinctive crunch from cacao nibs. Yum!
Recipe & Nutritional Info: Cafe Mocha Shake With Cacao Nibs
6. Herbed Avocado Shake
Shakes can satisfy a "savory tooth," not just a sweet tooth! So if you need a break from all the sugariness, give this fragrant shake a whirl. Its velvety creaminess comes via Greek yogurt and avocado. But rather than adding all those other sweet ingredients, opt for hemp seeds, fresh dill, lemon zest and sea salt. In fact, it's so nourishing that you might want to serve this as a smoothie bowl or chilled soup rather than drinking it from a glass. No mater how you decide to get this one into your stomach, it'll provide a significant amount of protein, eye-friendly lutein and zeaxanthin.
Recipe & Nutritional Info: Herbed Avocado Shake
7. “Everything” Cream Cheese Shake
There's no need to grab an "everything" bagel to enjoy the flavor goodness of "everything" spice. This clever, savory, cream cheese shake will give you the essence of the bagel experience sans the bagel. That's definitely one way to cut carbs! The addition of scallion provides bonus savory flair. Sprinkle "everything" bagel seasoning on top, or make your own spice blend if you like. Simply combine equal parts toasted white sesame seeds, black sesame seeds, poppy seeds, dried minced garlic, dried minced onion and sea salt.
Recipe & Nutritional Info: "Everything" Cream Cheese Shake
8. Raspberry-Covered Peanut Butter Shake
Enjoying low-glycemic fruit is a good thing, even if you're trying to curb carbs. Fresh raspberries are packed with polyphenols that may help reduce the inflammation and pain associated with arthritis. The fruit also provides a delightful finish for this nutty-accented shake. The combination of milk, Greek yogurt and peanut butter creates the creamy base. Just be sure to choose a natural peanut butter with no sugar added — no one's body requires added sugars. All in all, think of this as a PB&J in a nourishing (and drinkable) format.
Recipe & Nutritional Info: Raspberry-Covered Peanut Butter Shake
9. Vegan Fresh Peppermint Shake
It's rare to find so much fiber in a shake, but this one delivers on fiber and taste. The combination of fresh peppermint leaves and pure peppermint extract provides the perfect minty flavor, while the pairing of avocado and spinach provides all of the natural greenness you'd expect from a minty shake. And because it's made with plain unsweetened almond milk, it'll fit into the diets of even the strictest of vegetarians.
Recipe & Nutritional Info: Vegan Fresh Peppermint Shake
10. Sunrise Cinnamon Spice Shake
Ever crave a cinnamon bun for breakfast? If so, know that it can set you back as much as 880 calories, 127 grams total carbohydrates and 58 grams total sugars. Whoa, that's a crazy amount of "bad" carbs! In fact, it definitely surpasses recommendations of the American Heart Association to keep added sugars in the diet to no more than 25 grams a day for women and 38 grams a day for men. So for a better-for-you alternative, try this shake. It just might satisfy that sweet, cinnamony desire of yours. Plus, you'll do so while getting a notable amount of calcium!
Recipe & Nutritional Info: Sunrise Cinnamon Spice Shake
Read more: Cinnamon Health Benefits
11. Matchaccino Yogurt Shake
Are you a green tea sipper rather than black coffee swigger? Then this thick and creamy shake will suit your style. It is made with matcha, but it won't overwhelm the palate of green tea newbies. Think of it as a unique (and green) twist on a Frappuccino, but with the nutritional benefits of green tea, including polyphenols that have potential anti-obesity and anti-diabetic properties. Plus, this shake is packed with high-quality protein, thanks to one cup of 100 percent grass-fed plain whole-milk Greek yogurt in a serving!
Recipe & Nutritional Info: Matchaccino Yogurt Shake
What Do YOU Think?
Do you follow a carb-conscious lifestyle? Do you include shakes or smoothies in your regular meal repertoire? Let us know your favorites in the comments below!