High-Fat Cold Blend Breakfast Shake
Coconut cream powder, cocoa, and protein shaken cold. Fat carries the morning, not sugar.
- calories
- 560
- weight
- 3.5 oz
- cal / oz
- 160
- protein
- 26 g
- serves
- 1, scales
- prep
- 2 min
- cook
- 0 min
- total time
- 2 min
- water
- 350 ml cold
- cost
- $$
Calorie and protein figures are my own estimates, good enough for planning a food bag and not meant as precise nutrition data.
- Breakfast
- Drink
- No cook
- Backpacking
- Bikepacking
- Basecamp
- Day hike
- Vegetarian
- Gluten free
- Nut free
- Eat in the bag
- Pre-mix at home
- Shelf stable
- Dump and stir
Ingredients
| Powdered coconut milk or coconut cream powder | 1/3 cup | the fat base, replaces canned coconut cream |
|---|---|---|
| Whey protein powder, unflavored or vanilla | 2 tbsp | |
| Unsweetened cocoa powder | 1 tbsp | stands in for the square of dark chocolate |
| Creatine monohydrate | 1 tsp | optional, unflavored |
| Greens powder | 1 tbsp | optional |
| Ground cinnamon | 1 tsp | |
| Powdered stevia or a little sugar | to taste | |
| Salt | a pinch | |
| Olive or MCT oil | 1 tbsp | optional, in a dropper bottle, for more fat |
Method
- Put the premixed powder into a wide-mouth bottle or a sturdy zip bag.
- Add about 100 ml of cold water first and stir or shake into a paste. Coconut powder clumps if you flood it.
- Add the rest of the water, roughly 350 ml total, and shake hard for twenty seconds.
- Add the oil if you are carrying it and shake again. Drink it before it separates.
The source version leans on raw egg yolks, canned coconut cream, and avocado, none of which belong in a pack. Coconut cream powder does the same job at a fraction of the weight, and cocoa powder replaces the chocolate square without melting into your gear. The raw yolks are gone for the obvious reason: no fridge, no shell eggs, no gamble.
The point of the drink is fat, not sugar. Coconut fat plus the optional oil is where most of the calories live, and the protein keeps it from acting like a snack. Mix the powder to a paste before adding the rest of the water, or you will be drinking around lumps for the next mile.
Packing
Measure one serving of the dry mix into a small bag at home. Oil rides separately in a leakproof dropper bottle.
Variations
- Instant coffee or espresso powder in the mix turns it into breakfast and caffeine at once.
- Swap whey for a pea protein isolate and it goes vegan and dairy-free.
- A spoonful of powdered peanut butter thickens it, if nuts are not a problem.
https://www.alexfergus.com/blog/the-last-low-carb-smoothie-recipe-you-will-ever-need