Of which 14.5 g sugars and 2.3 g saturated fat.
No-added-sugar version: 265 kcal and 11.5 g sugars per serving.
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) · Vitamin A (carrot)
Allergens milk, tree nuts
Protein "carrot cake" ice cream
Carrot cake spices, real carrot and walnuts inside.
Ingredients
- 200 g (7 oz) low-fat Greek yogurt
- 180 ml (¾ cup) reduced-fat milk
- 50 g (1¾ oz) vanilla protein powder
- 60 g (2 oz) raw carrot, very finely grated
- 6 g sugar — or 1 tsp honey; no added sugar: 18 g erythritol or granulated stevia
- 1 tsp ground cinnamon (2 g)
- ¼ tsp nutmeg (0.6 g)
- 15 g (½ oz) walnuts, roughly chopped — mix-in
This recipe uses half the sugar because protein powder is usually sweetened: taste the mix and, if it needs it, add more, up to 13 g in total. In the no-added-sugar version, eating too much erythritol or xylitol can have a laxative effect.
Method
- Blend the yogurt, milk, protein powder, grated carrot, sugar, cinnamon and nutmeg until as smooth as possible.
- Pour into the pint container without going past the MAX line.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
More like this
Black bean brownie
Dense, moist and made entirely in the blender
Avocado cocoa mousse
Creamy and ready in ten minutes, no oven needed
Corn muffins with guava paste
The flavor of sweet Portuguese cornbread, in muffin form