High-Protein Protein Sludge Trio
Three thick protein sludges — ready in 5 minutes
This high-protein protein sludge trio blends protein powder, ice, and a little liquid into three thick cups — cookies and cream, peanut butter fudge, and strawberries and cream — like the plate. Each serving has 28 g of protein and 9 g net carbs.
Low carb, sugar-free, and no blender ice cream.
Why you’ll love this trio
- 28g protein per serving
- 9g net carbs
- Three flavors
- Ready in about 5 minutes
- Thick sludge
- One blender
Health notes
- Protein: Protein powder.
- Low carb: Sugar-free toppings and measured ice.
- Sugar-free: No added sugar powders or syrups.
- Keto-friendly: Each cup stays around 9g net carbs if the toppings are measured.
Key element — blend thick, not thin
Too much liquid turns it into a drink. Start with a little milk so the sludge holds, like the cups.
Ingredients
Base (makes 1 serving, or divide into 3 small cups)
- 1 scoop (about 30g) vanilla or unflavored protein powder
- ½ cup unsweetened almond milk, plus more as needed
- 1 cup ice
- Sugar-free toppings of choice
Cookies & Cream
- 1–2 Tbsp crushed sugar-free cookies or cocoa powder
- 1 tsp sugar-free vanilla syrup, optional
Peanut Butter Fudge
- 1 Tbsp natural peanut butter
- 1 tsp cocoa powder
- Sugar-free chocolate drizzle, optional
Strawberries & Cream
- 3–4 fresh or frozen strawberries
- 1 tsp sugar-free strawberry syrup or a pinch of sweetener
Swaps
- Sugar cookies or a sugar syrup: Not in the 9g number.
- Whey or plant protein: Same scoop. Texture may change.
- No ice: The sludge is thinner.
- Extra peanut butter: Carbs and calories rise.
Instructions
| 1 | Base. Add the protein powder, almond milk, and ice to a blender. Blend until thick. Add a splash more milk only if it will not turn. Stop when it holds a spoon. |
| 2 | Flavor. Divide the base into three small cups, or make one flavor at a time. Stir in the cookies and cream mix, the peanut butter and cocoa, or the strawberries. |
| 3 | Top. Finish with crushed cookies, a sugar-free chocolate drizzle, or sliced strawberries, like the cups. |
| 4 | Serve. Eat right away. This batch makes 1 serving (or 3 small cups from one scoop). |
Pro tips
- Start with less milk. You can always add more.
- Sugar cookies or a sugar syrup are not in these numbers.
- Blend in short pulses so the ice stays thick.
- Eat right away. It melts if it sits.
- Macros are per serving from one scoop.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 270 |
| Protein | 28g |
| Net carbohydrates | 9g |
| Total carbohydrates | 10g |
| Fiber | 1g |
| Total fat | 8g |
| Sodium | 180mg |
Estimates based on one scoop of protein powder, almond milk, ice, and measured sugar-free toppings. Sugar cookies and a sugar syrup are not included.
Variations
One flavor only
Make the full batch as peanut butter fudge. Same macros.
Plant protein
Swap the powder. Texture may be thicker.
No ice
Use frozen fruit instead. The sludge is smoother.
Extra scoop
Double the protein. Count changes.
Storage
| Method | Time | Notes |
|---|---|---|
| Best fresh | Right away | It melts if it sits |
| Refrigerator | Up to 1 hour | Stir before you eat |
| Freezer | Not ideal | It turns icy |
FAQ
Test your knowledge
5 quick questions about this protein sludge trio
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the sludge thick?
4. About how long does this take?
5. What is not in the 9g number?
