Low-Cal Very Filling Protein Shake


  • Yield:1 Serving
  • Difficulty:Easy
  • Time:5 minutes

Here is a shake I designed in my head that would be really filling without the calories and of course no sugar. You may want to eat—oops—I mean drink this shake a few hours before you are due for a meal because you WILL be full! Take it from me, my mom’s nickname for me was “the Bottomless Pit” because I was always hungry or eating, or both at the same time! This shake is very thick—you may need a spoon…

This mouthwatering shake has several filling and blood sugar regulating ingredients that should keep you satiated for quite some time. I made this at noon and was full until 6 p.m. which never happens unless I split an entire pizza with someone! When you are on a diet sometimes you are hungry almost as soon as you eat, and I understand that feeling. It can be very frustrating, and once your metabolism is cranked up, all you think about is food.

Here are the ingredients that will fill you up: cinnamon, peanut butter powder, chia seeds, xanthan gum, and gelatin. Cinnamon may help regulate your blood sugar, chia seeds are jam-packed with fiber and swell up when they come in contact with water and do this in your intestines; xanthan gum is a popular gluten-free thickening agent that makes you feel full (despite its exotic name it’s totally harmless, see the study listed in references); and gelatin which is another thickening agent that has zero carbs or fat and is great for your hair, nails, skin, regulates blood sugar, and increases the quality of sleep.


  • 1 scoop vanilla or chocolate EFX Sport Isolate
  • 1 cup of cold water and ice cubes
  • 1 tbsp. chia seeds
  • 1 tsp. cinnamon
  • 1 packet of unflavored gelatin
  • ½ tsp-1 tsp xanthan gum
  • 1 tbsp. peanut butter powder
  • 1 pink of pink salt
  • 1 tsp. of granola as a garnish


Put the water in the blender and take the ½ or 1 tsp. of xanthan gum, shake it carefully all over the surface of the water or it will clump. Using only a half teaspoon first is wise, in case it may get too thick for you. Xanthan gum thickens not with temperature but with the action of stirring as it is stable in heat or cold, that’s why they use it for both ice cream and gluten-free baking. Add everything else but the pinch of salt, PB powder, and chia seeds and blend. Check to see if it is thick enough for you. If not, then add the other ½ tsp. xanthan gum shaken carefully so there are no clumps. Add the chia seeds, PB powder, and pink salt on top of that—this will weigh it down so it doesn’t just sit on top and get stuck on the sides of the blender. If the texture was thick enough with just the ½ tsp xanthan gum, add just the ingredients I just mentioned and blend thoroughly. Bottoms up!


Calories: 223
Fat: 5.75 g
Carbs: 11 g
Protein: 36.3 g
Fiber: 7 g