Low Carb Shake Recipe

By Laura Moncur @ 10:00 am — Filed under:

Low Carb ShakeThere is something in the Atkins low carb shakes that hurts my stomach. I have NO idea what it is, but it really doubles me over within an hour of drinking one.

Not to mention the fact that they just taste wrong. Sure, they’re sweet and taste kind of like chocolate (or vanilla or caramel coffee), but they just don’t taste as good as I’d like.

But I like to have a low carb shake to drink in the morning, so I set out to create one. After a little experimentation and a lot of worrying about why cocoa doesn’t mix in with my almond milk, I finally figured it out.

Low Carb Shake Recipe

Low Carb ShakeIngredients:

  • 1 cup unsweetened almond milk
  • 1 Tbsp cream
  • 1 tsp unsweetened baking cocoa
  • 1 packet of Stevia (or saccharin, aspartame, etc.)
  • Bottle to shake it up and store it (these are old sport drink bottles, but anything with a lid will work)


  • Add all the liquid ingredients into the bottle
  • Add the sweetener and cocoa
  • Shake vigorously and store in the refrigerator for at least thirty minutes
  • Shake before serving

Nutrition Facts: Calories: 99, Fat 8.8g, Total Carbs 4.1g, Fiber 1.9g (calculated by Spark People Recipe Calculator)

The Atkins Shakes have approximately 160 calories and about the same amount of carbs, so you really get a break in calories if you make your own.

When you first start shaking, you’ll be shocked that the cocoa isn’t mixing in well.

Low Carb Shake

Don’t worry. Keep shaking and then store it in the fridge for a while and it will all eventually mix in. I usually make these up the evening before so they have a couple of hours to integrate before I drink them.

One box of almond milk will make four shakes, so the cost for these is less than half what it would cost to buy the Atkins shakes. Plus, they taste better and don’t hurt my stomach.

Other ideas for different flavors:

  • Make cinnamon or vanilla flavor by substituting 1 tsp cinnamon and/or 1 TBSP vanilla extract for the cocoa.
  • Use sugar-free coffee flavorings (like amaretto, hazelnut or even the fruity flavors like peach) to flavor your shakes.


26 Responses to “Low Carb Shake Recipe”

  1. Jane Says:

    Do you have a protein count for these shakes. I need to get at least 15 g protein from my shakes in the morning. Just curious?

  2. Nancy Says:

    Would you happen to know how much protein is in your homemade version??!! Sounds super, and think I will buy some almond milk today!!

  3. lynn Says:

    I have the same question about protein.

  4. Crystal Says:

    No offense, but this shake doesn’t seem to have much staying power…it doesn’t have hardly any protein in it. The Atkins shakes are higher in calories because it has protein, which people need in a meal replacement shake.

  5. Shirley Says:

    I believe you could simply add protein powder to this recipe to add the protein you desire. If I wanted to make a chocolate shake, I would choose the chocolate protein powder and use the basic vanilla protein powder for other flavors. Protein powder would also add in the vitamins that are included in the Atkins shakes. I definitely will try this recipe because sometimes the Atkins shakes do hurt my tummy.

  6. Traci Says:

    What could be hurting your tummy is the artificial sweetner in the Atkins shakes. When I have artifical sweetners they make me double over in pain and can also trigger migraines. I like the idea of making my own with stevia, which I can have because of it being a natural sweetner.

  7. Anne Marie Says:

    I made it like you said but added half a scoop of whey protein. The protein count is 11 vs. 15. The net carb count is 4.5 vs. 1. The calories are lower but 25 but the saturated fat is 4 vs. 3. Also, one cup is 8 oz vs the shake which is 11 oz. I always prefer to make anything myself and this recipe is cheaper but I think I will stick to the pre-made shakes.

  8. Mary Jo Says:

    If you melt your chocolate prior to adding it to the shake, it will not be so “lumpy” and you could use the solid unsweetened chocolate, as well. (add a little coconut oil with it) I am going to try this, I have been working on my own creation as well, as the Atkins shake is pricey. I add my own protein powder, and have experimented with flavorings other than vanilla. Strawberry, banana, and chocolate. My research has shown that most people use 2 types of sugar substitute, as it reduces the yucky after taste. A 1/4 cup of Bryers low carb ice cream is only 4 net carbs, and it really makes the shake an actual shake! I am working on a copy cat for the Atkins breakfast bar, and the almond coconut crunch, both of which is the only way I can do this low carb thing. Any suggestions welcome!! Why can’t I find sugar alcohols??

  9. amber F Says:

    I make my own shakes all the time using 1 c. Silk or Almond breeze almond milk, 1 scoop of protein powder ( flavor of choice ) a few ice cubes. Delicious and much cheaper than Atkins shakes and I feel they you get more and they have more staying power through out the morning. You can also add an extract of your choosing to add flavor or a sugar free flavored syrup like DaVinci’s

  10. Mary Says:

    I made the shake per your instructions and it was delicious! I didn’t have a jar with a lid so I made it in the blender and therefore didn’t have little lumps of cocoa powder. Thanks for sharing this great recipe. Tasted even better than the Atkins shakes.

  11. Amanda Says:

    I make high protein and high fat low carb smoothies all the time. I use a base of 1c almond milk, half cup egg whites, a scoop of protein powder, and extracts or sugar free syrup for flavors. Sometimes I’ll add some pb2 powder also. If I need extra fat I’ll add some ricotta cheese or heavy cream to make it rich.

  12. Sarah Says:

    This is a GENIUS recipe! Thank you so much for posting it! I’ll be making these up to bring to school this year (I’m a teacher). Super easy and not as expensive as Atkins. Thank you!

  13. Deborah Allen Says:

    My guess is the thing that doubles you over is the sweetener. The sugar alcohol that is in some sweeteners does that to me.

  14. Michelle Says:

    This is almost exactly what I make but instead of the sweetener I use about 1/2 a scoop of vanilla protein powder sweetened w/ stevia & I used 3 tsp cocoa 🙂

  15. Mikki Says:

    im allergic to almond and soy what is a good alternative to the almond milk. That’s low in carbs?

  16. Susan Says:

    I used unsweetened vanilla almond milk and it was delicious! Thank you for this recipe!

  17. Valerie Cirillo Says:

    Sounds good but like others I want more protein. Mikki Coconut milk is a great alternative. I actually like the mix of coconut/almond milk. But straight coconut is good too. I buy the Almond Breeze unsweetened coconut milk.

  18. Angel Says:

    I am curious if this would work with Coconut milk. I may give this a try and add some of my protein shake.

  19. Ginny Sekol Says:

    I can’t have soy either. Try coconut milk. Most people can have anything coconut without issues. There really isn’t much protein in it but the unsweetened does taste pretty good.

  20. Crystal Says:

    I tried this today! Loved it. I added flax ( I put in blender) and a tablespoon of coconut butter, it was great. I am excited to get these made adhead, easy for the morning rush. I think adding peanut or other nut butters will help with the protein as well. Thanks for this!

  21. Rhonda Says:

    How many total sugars does it have?

  22. Sherri McCormick Says:

    There’s only 1 gram of protein per 1 cup of unsweetened almond milk. Shouldn’t there be 1 scoop of protein powder added…either whey or plant-based, both have about 20 grams of protein per scoop. This may be a low carb shake, but not very beneficial without the protein.

  23. cristi Says:

    I just made this and tried your suggestion of substituting 1 tsp cinnamon & 1 TBSP vanilla extract instead of the cocoa and wow!!! It’s so good. It tastes like cinnamon toast crunch cereal!! Thanks!!! 🙂

  24. ccrist Says:

    Unsweetened Cashew milk is another alternative. It is only 1 carb per 8 oz. Also you can find the sugar free syrups for coffee to flavor. I will add a shot of coffee and some SF hazelnut syrup for a change

  25. Deb1L Says:

    I love the variety that comes from making your own shakes…with all the flavored extracts available the possibilities are endless. To stretch my dollar a bit more I make my own almond milk! One cup of almonds makes four cups of milk (easy tutorials on youtube) plus you have the benefit of the leftover pulp aka almond meal! I also use the almond milk to make ice cubes for shakes or smoothies. I really enjoy this site….Thank You.

  26. Sharon Says:

    it is the soy protein in the Atkins shakes. I have the same issue. Everyone talks about how wonderful soy is for you, but frankly, soy is NOT good for women. There are many medical studies that have proven it.

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