Thick Vanilla Protein Milkshake

Most protein shakes fail at thickness because ice melts and dilutes everything it touches. This one uses frozen milk cubes instead of ice, plus dry instant pudding mix and a whisper of xanthan gum. The result pulls back off a spoon and holds a straw upright. It reads as a diner milkshake, not a gym drink.

Ingredients

• 1/2 cup whole milk, frozen in an ice cube tray at least 4 hours ahead
• 1/2 cup whole milk, very cold
• 1 scoop (32 g) vanilla whey-casein blend protein powder
• 1/4 cup full-fat cottage cheese
• 2 tablespoons instant vanilla pudding mix, dry (not prepared)
• 1 teaspoon vanilla extract
• 1/8 teaspoon xanthan gum
• 1 pinch fine sea salt

Instructions

1. Pour the cold liquid milk into the blender first, then add the cottage cheese, protein powder, pudding mix, vanilla, xanthan gum, and salt, keeping the powders on top of the liquid so they do not cake against the blades.
2. Blend on low for 10 seconds just to hydrate the powders, which stops the dry pudding mix from seizing into lumps later.
3. Add the frozen milk cubes and blend on high for 30 to 45 seconds, using the tamper if your blender has one, until the motor drops in pitch and the mixture climbs the sides of the jar.
4. Stop as soon as it looks smooth. Blending past about 60 seconds warms the mix by friction and thins it right back out.
5. Let it stand 2 minutes so the xanthan gum and pudding starch fully swell, then stir once and pour into a chilled glass.
6. Drink within 20 minutes. It will not hold in the fridge, but leftovers can be frozen flat in a loaf pan and scraped later into a soft-serve style protein ice cream.

Tips

• If it is still not thick enough, add frozen milk cubes two at a time rather than more xanthan gum. Past about 1/4 teaspoon per shake, xanthan turns slimy and coats your mouth.
• Sugar-free instant pudding mix works and saves roughly 40 calories, but it thickens harder than the regular kind, so start with 1 tablespoon and go up.
• No pudding mix on hand? Blend in 1 tablespoon of instant mashed potato flakes or half a frozen banana. Both thicken without piling on another scoop of sweet powder.

FAQ

Why does my protein shake come out foamy instead of thick?

Whey traps air when it is blended hard and long. Use the lowest speed that still moves the mixture, keep the blend under a minute, and let the shake rest 2 minutes so the foam collapses before you pour.

Can I use casein instead of a whey-casein blend?

Yes, and it will be even thicker. Straight casein absorbs a lot of liquid, so add 2 to 3 extra tablespoons of milk or you end up with pudding you have to eat with a spoon.

Do I really need xanthan gum?

No, but it is what keeps the shake from separating while you drink it. Skip it and the last third of the glass will be thin and watery.

Can I make this dairy free?

Freeze full-fat oat milk into cubes, use a plant protein blend, and swap the cottage cheese for 3 tablespoons of soaked raw cashews. Almond milk is too thin to freeze well for this.

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