Cocoa-Peanut Shake
A chocolate-peanut milkshake sweetened only with two dates, thick enough to feel like a treat. Whey is optional.
- Region
- Modern
- Status
- Modern recipe — no traditional claim
- Diet label
- Strictly vegetarian, egg-free
- Time
- Soak 10 min · Prep 5 min
- Serves
- 1 (about 330 ml)
- Difficulty
- Easy
- Good for
- Post-workout, evening snack
- Tags
- Good source (High with whey) · Quick · Soy-free · Gluten-free · Whey optional
- Allergens
- Milk, peanuts
Nutrition (estimated)
- Calories
- 325 kcal
- Protein
- 14 g
- Carbs
- 32 g
- Fat
- 17 g
- Fibre
- 6 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total 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 |
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.
Ingredients
- 250 ml chilled toned milk · 10 g unsweetened cocoa powder (1½ tbsp) · 16 g unsweetened peanut butter (1 tbsp)
- 2 soft dates (about 20 g, deseeded), soaked 10 minutes in 2 tbsp hot milk
- Pinch of salt · 3–4 ice cubes · optional: 15 g unflavoured whey
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
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com