Of which 13.5 g sugars and 3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (whey) · Calcium (milk)
Allergens gluten, milk
Cookie protein milkshake
Maria cookie flavor, with little pieces on top.
Ingredients
- 200 ml (¾ cup) reduced-fat milk — for the frozen base
- 80 g (2¾ oz) low-fat Greek yogurt
- 30 g (1 oz) vanilla protein powder
- 40 g (1½ oz) Maria cookies — 30 g blitzed into the base, 10 g for sprinkling
- 100 ml (½ cup) reduced-fat milk — extra, to add after freezing
Method
- Blitz 30 g of the cookies with the immersion blender to a fine powder.
- Add the milk, yogurt, protein powder and ground cookies, and mix well until smooth.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
More like this
Lemon coconut muffins
Fluffy, gluten-free and ready in under half an hour
Blender pão de queijo (Brazilian cheese bread)
All the texture of pão de queijo, gluten-free and lactose-free
Banana mug cake
Ready in two minutes, without turning on the oven