This Caramel Pecan Protein Shake is a delicious and nutritious protein snack that blends the rich flavors of caramel (via Medjool dates) and pecans into a tasty shake that's sure to satisfy your sweet tooth. Packed with 29 grams of protein, this shake is an indulgent way to meet your daily protein intake without compromising on taste.
If you like this high protein caramel shake recipe, check out our collection of protein smoothies and shakes. We have a range of delicious options, including this low calorie strawberry protein shake with 27g of protein and just 200 calories.
You also may enjoy these pecan pie protein bites. They make great protein balls and protein bars, too!
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Ingredients
Medjool Dates
These naturally sweet and gooey dates not only add a luscious sweetness to the shake but also contribute essential vitamins and minerals (source: University of Illinois article on Medjool dates). It's worth noting that each Medjool date has approximately 16g natural sugar. If that doesn't work for you, see the Ingredient Substitutions below.
Pecans
Pecans bring a delightful crunch and nutty flavor to the mix, providing healthy fats, fiber, and a wealth of antioxidants (source: NIH article on nuts).
Creamy Oat Milk
I find this creamy oat milk to be the best tasting milk for shakes. It also gives a smooth and silky base that enhances the overall texture of the shake.
Ice
I generally don't like adding ice to shakes because it dilutes the flavor, but here we need some to keep the shake cool and frosty.
Sweetener
If you have a sweet tooth like mine, add a touch of calorie-free sweetener. Options like honey and maple syrup would also taste great, but it would be a lot of natural sugar (when added to the natural sugar in the dates used here).
Protein Powder
I highly recommend this high-quality whey protein isolate for its subtle vanilla flavor. It is my favorite protein powder for shakes and smoothies. Read more about whey I love it here: the best protein powder for shakes and smoothies.
Salt
A pinch of salt enhances the flavors, balancing the sweetness and adding depth to the shake.
Xanthan Gum (optional)
For thicker, creamier texture, xanthan gum is an optional addition that transforms the mixture into a thick protein milkshake.
Equipment Needed
- Kitchen scale - highly recommended for accuracy and easier cleanup than measuring cups and spoons.
- High speed blender - I love this nutribullet blender for shakes and smoothies. It's a budget-friendly high powered single serve blender.
Instructions
- Start by adding the pecans, pitted Medjool dates, and ice to the blender cup. I like to add the heavier ingredients before the liquid to avoid a splashing mess.
- Add the milk, sweetener, protein powder, pinch of salt, and xanthan gum (if using).
- Blend until all the ingredients are well combined and the shake reaches a smooth consistency.
- Pour the shake into a glass, and enjoy!
- Optional: Garnish with chopped pecans or a drizzle of sugar free caramel syrup for an extra indulgent touch.
Ingredient Substitutions
- Dates: For a lower sugar option, replace the dates with sugar free caramel syrup or Naked Collagen Creamer in Caramel.
- Pecans: Feel free to sub any of your favorite nuts here! Almonds, walnuts, and macadamia nuts would be great options.
- Milk: Swap creamy oat milk with your favorite milk. I often use unsweetened almond milk in shakes as a lower calorie option. Fairlife milk would also be great here!
- Protein Powder: Any vanilla whey protein (or whey/casein blend) would work here, but keep in mind that the vanilla flavor and sweetener taste in most protein powders might overpower the caramel (date) and pecan flavors. The whey protein I recommend has a very subtle vanilla flavor and is unsweetened. I haven't found a vanilla vegan protein powder that I can recommend (taste-wise).
Recipe Variations
- Caramel Ice Cream Delight: Put this shake in an ice cream maker or Ninja Creami for a delicious high protein ice cream!
- Butterscotch Bliss: Substitute pecans with almonds or almond butter and add a touch of butterscotch flavor for a unique twist.
- Chocolate Coated Crunch: Use coconut milk and add a tablespoon of sugar-free chocolate chips for a delicious protein shake reminiscent of a candy bar.
Storage Info
This shake is best if consumed within 24 hours. I love these insulated tumblers for storing shakes in the fridge or for taking them on the go.
FAQ
Each serving of this protein shake provides approximately 29 grams of high-quality protein.
To make this shake lower in calories, replace the dates with sugar free caramel syrup. If you're not using the lightly-flavored whey isolate I recommend, be sure to use a low calorie protein shake mix in its place. You might also enjoy our protein shakes that are great for weight loss.
Without a blender, I recommend using date sugar or sugar-free caramel flavor syrup in place of the dates, and chopping the pecans into very small pieces. Use a shaker bottle with a wire ball to mix it all together.
Absolutely! Peanut butter adds delicious flavor and creamy texture.
Yes, absolutely. For even more vitamins and minerals, use a delicious meal replacement protein shake and benefit from the added vitamin blend.
Yes, any whey protein or whey protein blend would work well here.
Yes, they do! The pecans and dates combined offer 5 g fiber per shake.
Recipe
Caramel Pecan Protein Shake (Smoothie with Dates)
Equipment
- kitchen scale highly recommended
Ingredients
- 2 Medjool dates, pitted 48g
- 2 tablespoons pecans 15g
- ½ cup ice 110g
- ½ cup creamy oat milk (or any milk) 120g
- 1 tablespoon sweetener (optional) 12g
- 1 scoop whey protein isolate 31g
- 1 pinch salt
- ¼ teaspoon xanthan gum (optional, for thickness)
Instructions
- Add all ingredients to high speed blender cup.
- Blend for 30-60 seconds or until smooth.
- Enjoy!
Notes
- Dates: For a lower sugar option, replace the dates with sugar free caramel syrup.
- Pecans: Feel free to sub any of your favorite nuts here! Almonds, walnuts, and macadamia nuts would be great options.
- Milk: Swap creamy oat milk with your favorite milk. I often use unsweetened almond milk in shakes as a lower calorie option. Fairlife milk would also be great here!
- Protein Powder: Any vanilla whey protein (or whey/casein blend) would work here, but keep in mind that the vanilla flavor and sweetener taste in most protein powders might overpower the caramel (date) and pecan flavors. The whey protein I recommend has a very subtle vanilla flavor and is unsweetened. I haven't found a vanilla vegan protein powder that I can recommend (taste-wise).
- Caramel Ice Cream Delight: Put this shake in an ice cream maker or Ninja Creami for a delicious high protein ice cream!
- Butterscotch Bliss: Substitute pecans with almonds or almond butter and add a touch of butterscotch flavor for a unique twist.
- Chocolate Coated Crunch: Use coconut milk and add a tablespoon of sugar-free chocolate chips for a delicious protein shake reminiscent of a candy bar.
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