strawberries and cream milk shake — Makes: *1 serving*
Per Serving: 36g Protein | 285 Cal

Jump to Recipe

There's something about strawberries and cream that feels like a warm hug from the past. Maybe it was your first trip to Johnny Rockets, sipping on a tall pink milkshake with whipped cream and a cherry on top. Or maybe it reminds you of the classic desserts your grandma made in the summer—juicy, sun-ripened strawberries folded into soft whipped cream. This recipe taps into that nostalgia while delivering something entirely new: a high-protein, low-fat, nutrient-packed version that can be enjoyed guilt-free any time of day.

This Strawberries and Cream shake is smooth, sweet, tangy, and creamy—and most importantly, it packs a serious protein punch that makes it perfect for breakfast, post-workout recovery, or even a nighttime dessert.

Why You'll Love This Shake

1. A Nostalgic Flavor with Modern Macros

Strawberries and cream is a combo that immediately sparks childhood memories. For many of us, it calls to mind diners like Johnny Rockets, 50s-style booths, paper hats, and those iconic stainless steel milkshake cups. This shake delivers the same creamy, fruity flavor, but in a way that fits right into your fitness goals.

2. Strawberries Are in Season—And They Shine Here

If you’re making this in early summer, you’re in luck: strawberries are in peak season right now. That means they’re at their juiciest, most fragrant, and naturally sweet. Seasonal strawberries don’t just taste better—they're more nutrient-dense, rich in vitamin C, fiber, and antioxidants. They bring a natural brightness to the shake that you just can’t get from the off-season kind.

3. The Power of Quality Protein

This shake boasts 36g of high-quality protein. That’s more than most traditional protein bars or meal replacement shakes.

Cottage cheese is an underrated protein source. It’s rich in casein, a slow-digesting protein that supports muscle repair over time.
Vanilla protein powder (especially from a brand like Clean Simple Eats) brings in a fast-digesting whey or plant-based protein that can stimulate muscle protein synthesis quickly after a workout.

Together, these protein sources cover both the immediate and long-term repair and recovery needs of your muscles.

4. Versatile and Customizable

This isn’t just a post-workout drink. It’s a:

Breakfast on-the-go when you're short on time.
Post-lift protein bomb that helps muscles recover and grow.
Healthy dessert when you’re craving something sweet but don’t want to spike your blood sugar or go over your calories.

Plus, you can easily adjust the sweetness. If you’re using super-ripe strawberries, you may not need any maple syrup at all. If you want a richer flavor, try adding a splash of vanilla extract or a pinch of salt to enhance everything.

5. It’s Actually Filling

Thanks to the protein and small amount of fat from the cottage cheese and milk, this shake is surprisingly satiating. Unlike a lot of lower-calorie smoothies that leave you hungry 30 minutes later, this one sticks with you.

Ingredients:

7 medium strawberries (fresh or frozen)
1/2 cup low-fat cottage cheese
1 cup milk of choice (unsweetened almond, oat, or dairy milk all work well)
1-2 teaspoons maple syrup (adjust to taste)
1 scoop vanilla protein powder (I used Clean Simple Eats – use code PROTEINSNACKQUEEN to save $$)
Ice (optional, for texture)
Optional: whipped cream for topping

Instructions

Wash and hull your strawberries if using fresh. If frozen, you can use them straight from the freezer for a thicker shake.
Add all ingredients to a high-speed blender: strawberries, cottage cheese, milk, maple syrup, and protein powder.
Blend until smooth and creamy. Add ice if you prefer a thicker, frostier shake.
Taste and adjust sweetness if needed—add more maple syrup or a few drops of liquid stevia if you want it sweeter.
Pour into a fun glass, top with whipped cream if desired, and enjoy!

Nutrition Info (per 1 serving)

Calories: 285
Protein: 36g
Carbs: 23g
Fat: 5g

Optional Add-Ins & Variations

Want to change it up? Try these variations:

Add 1 tbsp chia seeds for fiber and omega-3s.
Toss in some oats (1/4 cup) for a more breakfast-style shake.
Use Greek yogurt instead of cottage cheese for a tangier twist.
Top with granola and eat it like a smoothie bowl.
Make it a dessert by adding a few white chocolate chips or a crushed graham cracker on top.

Nutrition Benefits Breakdown

Here’s a quick breakdown of what each one brings to the table:

Strawberries:
- Packed with vitamin C to support immune health and collagen production
- High in antioxidants that combat inflammation
- Naturally sweet and low in calories
- A great source of fiber for digestion and satiety
Cottage Cheese:
- A complete protein source rich in casein, which digests slowly to support muscle repair
- High in calcium and B12 for bone health and energy metabolism
- Adds creaminess and a rich texture without a lot of fat
Milk of Choice:
- Adds hydration and contributes to overall creaminess
- A good source of calcium and vitamin D (especially dairy or fortified non-dairy options)
- Provides additional protein if using dairy or soy milk
Maple Syrup:
- A natural sweetener that’s easy to digest
- Lets you control sweetness based on how ripe your strawberries are or how sweet your protein powder is
Vanilla Protein Powder (Clean Simple Eats):
- High in leucine and essential amino acids to promote muscle protein synthesis
- Great-tasting and blends smoothly with fruit
- Offers fast-digesting protein ideal for post-workout recovery

Grab these FUN Glasses!

I LOVE using this cute squiggly glasses with glass straws. They make drinking this shake even more fun! Get them here!

FAQs

Absolutely! In fact, frozen strawberries will give the shake a thicker, colder texture—almost like a milkshake.
Low-fat or 2% cottage cheese works best for the texture and macros. Look for a smooth or whipped kind if you're sensitive to curds, or blend it first before adding other ingredients.
Yes! Use a plant-based milk (like almond or soy), swap the cottage cheese for a thick dairy-free yogurt, and choose a vegan vanilla protein powder.
You’re in control here. Add more maple syrup if your strawberries are tart, or skip it entirely if your protein powder is sweet enough. You could also use honey, agave, or a sugar-free alternative like monk fruit.
You can blend it ahead and store it in the fridge for up to 24 hours, but the texture is best fresh. If it separates, just give it a quick shake or re-blend.
Yes, but it will be a bit tangier and slightly less creamy. Both are great sources of protein, so it comes down to preference.
Their vanilla flavor blends incredibly well with fruit, has no chalky aftertaste, and is third-party tested. Plus, with code PROTEINSNACKQUEEN, you get a discount on your order.
A Johnny Rockets-style strawberry shake can easily run over 600 calories with 50–60g of sugar and barely any protein. This version gives you the same creamy strawberry vibe at under 300 calories and more than 30g of protein.

Final Thoughts

This Strawberries and Cream Protein Shake is more than a macro-friendly recipe—it’s a vibe. It reminds you that healthy eating doesn’t have to be boring or bland. It can taste like something from your favorite childhood diner and still fit your fitness goals. Whether you blend it up for breakfast, enjoy it after your lift, or wind down with it as a treat at night, it delivers on flavor, function, and feel-good nostalgia.

So next time you're craving something sweet and satisfying, skip the drive-thru milkshake. Make this instead—and top it with whipped cream if you're feeling extra. You deserve it.

Want more strawberry recipes? Then you have to try my Strawberry Shortcake Bake and Strawberry Crisp

Want more high-protein, low calorie recipes? Grab a copy of my high-protein COOKBOOK here!

And don’t forget to share your creations and tag me on Instagram or Tiktok!