5 Ingredient Protein Shake
5 ingredient protein shake - A great start to the day with just a few ingredients! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Oatmeal - so simple and yet so effective. The water-soluble dietary fiber beta-glucan contained in the oatmeal directly benefits health in two ways: It reduces blood sugar levels by delaying or reducing the insulin response. In addition, the plant fibers bind bile acids in the intestine, creating a complex that the body excretes. Thus, cholesterol is needed again to produce the bile. The level of cholesterol in the blood decreases. Also, the protein contained in the 5-ingredient protein shake keeps the blood sugar level stable and thus provides a longer feeling of satiety.
If you prefer to avoid soy products, you can of course also use oat drink or another milk alternative. The 5-ingredient protein shake is great for using leftovers. Here it does not matter at all if already ripened bananas are used. They even give an extra portion of sweetness!
(Percentage of daily recommendation)
| Calorie | 291 cal. | (14 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 28.7 μg | (48 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 22.6 μg | (50 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 975 mg | (24 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 148 mg | (49 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 22 g |
Ingredients
Kitchen utensils
Preparation steps
Carrot clean, peel, wash and cut into small pieces. Peel banana and cut into pieces.
Place carrot and banana in a stand mixer together with oats, sunflower seeds, cinnamon and soy drink, or use a hand blender, or stand blender, to blend into a creamy drink. Pour 5-ingredient protein shake into 2 glasses, garnish with cinnamon and enjoy.
