Thick and creamy, this low carb maple cinnamon protein shake makes a delicious snack, dessert, or quick meal on busy days. Trim Healthy Mamas, make it to suit S or FP styles and even Deep S!
What do you do when you crave something sweet and need it to be Deep S compliant?
If you’re like me, you throw some stuff in a blender and whip up something tasty. Well, most of the time anyway. Now and then I have a flop!
Being fall, maple and cinnamon comes to mind. You know that’s a winning flavor combination!
And, I was right. This creamy, yummy shake is all cinnamony and mapley and totally hit the spot.
WHAT IS A DEEP S ON THE THM PLAN? “These meals contain only the purest fats without carbs. Your extra-virgin oils and the natural fat in meats and eggs are the fats that work their ultra-slimming magic here…
…Deep S meals do not use some of the regular S-friendly foods that are a little bit higher in carbs, such as berries, dairy (aside from butter), tomatoes, onions, and nuts or seeds. They focus on leafy greens and the lowest-carb, non-starchy veggies and are liberal with superfood oils.”THM Plan book (revised edition), page 91
What Do I Need For This Recipe?
- Almond milk
- Whey protein powder (I love THM Pristine Whey Protein)
- Maple extract
- High mineral salt
- Lecithin (I love THM Simply Sunflower Lecithin)
- Gluccie (glucomannan powder, I prefer THM brand)
- MCT oil (optional)
While I try to keep special ingredients to a minimum in my recipes, the 3 I use in this recipe really do make a difference.
The whey protein powder, which is OK for Deep S, gives a more dairy-like flavor without actual dairy (such as cottage cheese, cream cheese, or heavy cream), which is not allowed on Deep S.
If you don’t need a Deep S shake, try using 1/4 to 1/2 cup cottage cheese instead of whey protein powder if you don’t have it. You’ll probably want to leave out the salt if you use cottage cheese.
The sunflower lecithin helps give a more creamy consistency, and the gluccie (or glucomannan powder) helps make your low carb maple cinnamon protein shake nice and thick.
I also add MCT oil for a metabolism boost. You can leave it out if you like, or drizzle in some melted coconut oil while blending if you don’t have MCT oil.
This combination of ingredients results in a creamy, delicious shake with cinnamon front and center and a lovely hint of maple. Add more maple, of course, if you like but I like it subtle.
How To Include This Low Carb Maple Cinnamon Protein Shake In Your THM Meal Plan This Week.
As written, this recipe is a delicious THM S/Deep S. Just omit or reduce the MCT oil for a THM FP.
As part of a Deep S meal, enjoy after your main dish for dessert. Your meal might look like this…
- Fried Okra and Blackened Salmon
- Big leafy green salad (no onion, tomato, nuts, grains, or dairy) with Creamy Citrus Salad Dressing
- Maple Cinnamon Protein Shake for dessert
Or, have as a snack between meals.
isisWhile shakes as meal replacements are not really encouraged on THM, on occasion they’re fine.
Too busy to cook something? Pregnant and feeling nauseated at the sound of anything but a creamy shake? Not super hungry but need to eat? A quick and easy shake like this is just fine.
It’s definitely better than hitting a drive through or grabbing off-plan foods in the house!
If you’re like me, a shake is delicious any time of year – even winter! I hope you enjoy this easy low carb protein shake, especially if you’re craving something sweet but need to stay in the Deep S guidelines.
Need more smoothie and shake ideas? Check out my Beverages category.
Low Carb Maple Cinnamon Protein Shake | THM S or FP, Sugar Free
Thick and creamy, this low carb protein shake is cinnamony and mapley and totally THM friendly! Make it suitable for S (including Deep S) or FP.
- 1/2 cup unsweetened almond milk
- 1/2 cup water
- 1 scoop THM Pristine Whey Protein Powder
- 1 tablespoon granulated stevia blend sweetener such as my Mercy Sweet Sweetener Blend (or preferred sweetener to taste)
- 1 teaspoon maple extract
- 1/2 teaspoon cinnamon
- 1/4 teaspoon THM Simply Sunflower Lecithin
- 1/4 teaspoon THM Gluccie (glucomannan powder)
- Generous pinch of high mineral salt
- 1 to 3 teaspoons MCT oil (optional)
- 1 1/2 cups ice
- Place all ingredients into a blender jar.
- Blend until smooth.
- Sprinkle with cinnamon and enjoy.
If you don't have whey protein, try using 1/4 to 1/2 cup cottage cheese and omit the salt. This will not be Deep S compliant, though.
Regular coconut oil, refined or virgin, can be substituted for the MCT oil. Melt it gently, then pour into your blender (while blending) in a thin stream for best results.
Nutrition information at the bottom of this recipe card is for this shake made Deep S style, with 1 tablespoon MCT oil. Reduce the amount of MCT oil to 1 teaspoon, or omit, for a Fuel Pull.
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Trim Healthy Mama Pristine Whey Protein Powder 1 lb (453 grams) Pkg
MCT Oil (Medium Chain Triglycerides) 32oz – Trim Healthy Mama Store
High Mineral Salt 12oz Bag
Simply Sunflower Lecithin 16oz Bag
"Gluccie" Glucomannan Powder
Xylitol-Free Gentle Sweet™ 16oz Bag
Super Sweet Blend™ 16oz Bag
Pure Stevia Extract Powder 1oz Bag
Natural Burst: Maple 2oz
Vitamix E310 Explorian Blender, Professional-Grade, 48 oz. Container, Black
Nutrition Information:Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 218.7Total Fat: 16.7gSaturated Fat: 14.3gTrans Fat: 0gUnsaturated Fat: 2.3gCholesterol: 5mgSodium: 144.2mgCarbohydrates: 4gNet Carbohydrates: 1.9gFiber: 2.1gSugar: 0.6gProtein: 20.5g
Nutrition information is approximate and based on the best knowledge available at the time of recipe publication. Your results may vary due to differences in ingredients. You can make your own calculations if this recipe does not include nutrition info by using an online calculator such as https://recipes.sparkpeople.com/recipe-calculator.asp
Amy H says
I have to try this recipe, for sure! It looks delicious. 😍
This looks amazing! Trying today!
Gay Taunton says
This looks yummy! Gotta try it….and recipes in the new cookbook!
Thanks for the contest!
Amber Eicher says
Jenifer Bridged says
Your site looks amazing. Can’t wait to read more!
This shake looks yummy for fall! Cant wait to try!
Courtney Wyant says
Can’t wait to try this!! So glad I found your blog!
Shanna Walker says
I definitely want to try this!!
This looks so good! I must try it!
Tina Vega says
Excited to try some of your recipes!
Can’t wait to try this
Christy Monteith says
This looks really good and I’m going to try it this weekend.
Jeni Thrasher says
Sounds delicious! I can’t wait to try it!
Patti P says
This looks amazing. Thank you for sharing.
This looks delicious. I’m gonna have to try this
Toni Sprouse says
This looks like the perfect treat for midday refreshment!
Susan Simmons says
Thanks for your inspiration! Love THM shakes!!!
Tiffany Sherpa says
I just need to learn how to cook!! I have all the books so far!
Alea Joerger says
Looks delicious! Can’t wait to try!
Emily Flowers says
I cannot wait to try this!!
This looks amazing! Can’t wait to try it.
Katheryn F. says
This is going on my list to try!
Looks so good!
I love cinnamon, this looks so yummy