DR6 · Smoothies & Drinks · Pan-Indian and modern
Cocoa-Peanut Shake
A chocolate-peanut milkshake sweetened only with two dates, thick enough to feel like a treat. Whey is optional.
- Region
- Modern
- Diet
- Strictly vegetarian, egg-free
- Prep
- 5 min
- Time, as written
- Soak 10 min · Prep 5 min
- Serves
- 1 (about 330 ml)
- Difficulty
- Easy
- Status
- Modern recipe — no traditional claim
- Good for
- Post-workout, evening snack
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Without whey | 325 | 14 g | 32 g | 17 g | 7 g | 6 g | 27 g | 4.5 g |
| With 15 g whey | 385 | 26 g | 33 g | 18 g | 8 g | 6 g | 28 g | 7.0 g |
Tier: Good source without whey; High protein with whey. The 2 dates add about 14 g sugar — dates are whole fruit with some fibre, but their sugar counts like any other sweetener. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Method
Soak the dates in 2 tbsp hot milk from the measured milk until soft.
Blend dates with their milk and the cocoa to a smooth paste — this prevents cocoa lumps.
Add the rest of the milk, peanut butter, salt, whey (if using) and ice. Blend 45 seconds until frothy.
Protein optimisation
- Where the protein comes from
- Milk supplies 8 g, peanut butter 4 g, cocoa 2 g.
- Boost without whey
- 50 g hung curd (+3 g protein, +45 kcal) gives a thicker, mousse-like shake.
Variations, serving and storage
- Regional flavour
- "Mysore-pak" style — a pinch of cardamom and 1 tsp ghee-roasted besan blended in (+25 kcal).
- Substitution
- Roasted peanuts (20 g) for peanut butter; 5 g jaggery for the dates (similar sugar, less fibre).
- Storage
- Drink fresh; refrigerate up to 12 hours.
- Food safety
- Use pasteurised milk.
- Meal prep
- Pre-mix cocoa, dates and peanut butter into a paste; keeps 3 days refrigerated.
Allergens
Milk, peanuts
Labels: Good source (High with whey) · Quick · Soy-free · Gluten-free · Whey optional