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Sugar Free Shamrock Shake

shamrock shake

I once adored going to McDonald’s for a Shamrock Shake. But when Craig lost his job, I started cooking our favorite restaurant meals at home! Not only was it a great way to save money, but we both lost a lot of weight eating healthier versions at home!

Check out our favorite restaurant recipes made keto in my best-selling cookbook Keto Restaurant Favorites! Click HERE to find it on SALE!  

shamrock shake

NOTE: This can be dairy free by using THIS egg white protein and KITE HILL dairy free cream cheese OR coconut cream.

FOR NUTRITIONAL BENEFIT add  a few tablespoons Unflavored Collagen! Click HERE to order the collagen I love that has 0 carbs! Use coupon code: MARIAMINDBODY for 5% off

Sugar Free Shamrock Shake

Maria Emmerich
Course Breakfast, Dairy Free, Dessert, Drinks, Egg Free, Nut Free, Vegetarian
Cuisine American
Servings 2
Calories 146


  • 1/2 cup avocado
  • 3/4 cup unsweetened almond milk or full fat coconut milk
  • 1/4 cup vanilla protein powder use code Maria15 to save, or other flavor like strawberry
  • 2 tablespoons cream cheese softened (OR KITE HILL dairy free cream cheese)
  • 1 cup crushed ice
  • 4 tablespoons erythritol or equivalent
  • 1 teaspoon stevia glycerite optional
  • 1/4 teaspoon mint extract or other extract like strawberry
  • 1/2 teaspoon Redmond Real salt


  • 1 tablespoon aloe vera to heal the gut
  • 1 tablespoon l-glutamine powder safe for all ages, it is found in baby formula
  • 1 tablespoon Further Food Vanilla Collagen


  • Place all ingredients in a blender (I use this BlendTec which is on sale now for $100 off!). Puree until smooth. Pour into 2 glasses.
  • VARIATION: Use Strawberry protein powder, omit the mint and add strawberry extract.
  • HELPFUL TIP: Adding citric acid (like lime juice) helps mask bitter flavors in foods.


Calories: 146 | Fat: 10g | Protein: 12g | Carbohydrates: 4.9g | Fiber: 2.8g | P:E Ratio: 1

For Micah’s 3rd birthday party, I made Push Pops for everyone to enjoy!

Click HERE to find the molds on sale!

shamrock shake


Doesn’t Sarah look AMAZING??? I am SO proud of her!

“I hit my one year keto-versary! I’ve had Hashimoto’s thyroiditis and for years I suffered from unexplained weight gain, intense food cravings, sleep disturbances, anxiety & depression, brain fog, decreased motivation, debilitating joint pain with decreased mobility, irregular menses, gastrointestinal upset with heartburn, and low libido despite being in the prime of my life.

At 34-years-old, I felt completely helpless when my health continued to decline despite adding medication and being told lab work was ‘within normal limits’. I refused to accept this and spent the next 5 years researching and implementing multiple diet and exercise regimens that were not sustainable, to include dirty keto, which left me feeling defeated once more.

Finally, last year I came across Keto Adapted – Maria Emmerich and the principles of a clean ketogenic diet and she has changed my life!

Within 5 months, all of the symptoms listed above…..GONE,

50 pounds…..GONE

thyroid medication…..GONE

and thyroid antibodies decreased from 800 to 86!

I cannot thank you enough for sharing this information, the world needs to know they don’t have to stay SICK!!!” – Sarah

Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!

Click HERE to check out my supplement plans!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Kapu says:

    do you think half and half or the so delicious coconut milk (50 cal unsweetened) would work instead of the almond milk? looks yummy and we love avocados.

    • That should work. Enjoy! 🙂

      • Cheri says:

        Hi there. I know this is an older post, but would using raw whole milk and collagen protein in place of why work? Thanks!

        • cemmerich says:

          I don’t think the texture would be the same. Whey protein is a powder not a liquid. So you would have to adjust accordingly. 😉

    • Kapu says:

      the coconut milk worked perfect. do you think it would work with oranges? like a creamsicle?

    • Yes! We have made several versions like banana and strawberry (using organic extract) and it works great. 🙂

    • Rae says:

      I just made this for the first time this morning. I used organic orange extract. This is absolutely fabulous! What a great way to start the day with something so delicious. Thank you Maria!!!

  • Wow, I love the low carb on this one!
    Thank you for sharing this, it sounds delicious.

  • Vanette says:

    You are so creative! Thank you for sharing another great looking recipe. 🙂

  • Dana Seilhan says:

    I have some kind of dairy sensitivity, haven’t zeroed in on it yet but I’m suspecting casein. So whey protein is probably OK, but what if I find out I can’t do whey protein? What do you suggest as a substitute? I’m really iffy about egg protein–it’s all egg white.

  • Anonymous says:

    What is your take on oat flour? I have seen it used in a gluten free low carb bake mix because it has a lower glycemic load (?)…

  • crisscrossin says:

    I have a truvia question. It came up as having lots of carbs with 0 calories when I plugged it into a recipe calculator. It made the 16oz serving have 33 carbs (48 total for the recipe from the truvia). Is the recipe calculator wrong? How did you come up with so few? Even the avocado came up at 9 total so my per serving without the Truvia would be 8.5 & 5 for fiber.

    Am I misunderstanding something? Is the Truvia not a good choice?


  • susiet says:

    Wow this looks so awesome!!

  • Jenni says:

    Hi Maria, what about hemp protein?

  • Jenni says:

    Ok thanks! Maria, I recently discovered I have an egg intolerance, which is a huge bummer because i LOVE baking with coconut flour and almond flour and am a big fan of your recipes… I have been trying to substitute flaxseeds for eggs but for some reason it isn’t working at all! My baked goods don’t rise and seem to always fall apart, will not stay together for the life of me… They also don’t seem to cook all the way through :S even if I leave me in the oven super long… Have you had clients with egg allergies experience the same problems? Do you have any advice or experience I this area? Thanks so much for all your help and support! You’re a rock star 🙂

  • I’m sorry, the clients with egg allergies, I lead them to these recipes: http://mariahealth.blogspot.com/search/label/egg%20free

    Hope that helps!

  • Anonymous says:

    Quick question – how much of the avacado flavor comes through? I love those mint shakes but not the junk in them.

  • Anonymous says:

    Hi Marie. I love your recipes! I am surprised that you are using strawberry extract. Aren’t you concerned about the propylene glycol in the extract? Or have you found some that is propylene glycol free?

  • Amy says:

    Enjoy your first Mother’s Day Maria. Thanks for making us all better Mothers!

  • Leah says:

    This shake was so amazingly good, can’t wait to try it with other flavorings!! Maria you are amazing!!!

  • Jen says:

    I just tried this shake for the first time today, and it is DELICIOUS! Honestly, way better than any shamrock shake I have ever had. I substituted greek yogurt for the cream cheese and think it turned out wonderfully. Thanks for the awesome recipe. I can’t wait to share it with my kids!

  • Anonymous says:

    Hello 🙂 I am really enjoying your blog. I am in shock at the all the hoorible foods my family and I have been consuming. In another blog you wrote about oils like canola, vegetable, soybean, ect. are bad for you. I am wondering if this means just cooking with them are bad or in any product you buy. Everything has these oils and all may has soybean oil as main ingredient is that bad as well? Thanks so much!

    • Yes, sorry. As an example, here is a video showing how canola oil is made. Yuck! There are products out there without it, you just have to be a detective with the ingredients. http://www.youtube.com/watch?v=omjWmLG0EAs

    • Dana Seilhan says:

      Seed oils are terrible for you.

      1. First off, as Maria said, the manufacturing techniques leave something to be desired.

      2. Second off, too much polyunsaturated fat causes inflammation, especially the omega-6. You do need a little omega-6 and a little omega-3 but you can get the amount you need in animal fats, which are a mixture of several fatty-acid types.

      3. Third off, PUFAs are unstable. Those lovely golden seed oils in the clear plastic bottles on the grocery-store shelves are likely rancid as all get-out.

      3a. Rancid oils not only cause problems in and of themselves, they also destroy fat-soluble vitamins, of which we are already not getting enough of the preformed type in our bodies through the erroneous belief that they are “dangerous.” (Each by itself, maybe, if it’s way out of balance with other nutrients, but NOT when consumed together, as they are typically found in animal foods.) But when we’re not getting enough *coupled with* destroying what we do get with seed oils, we wind up with a big mess on our hands, nutritionally speaking.

      Tropical oils are fine because they’re mostly saturated and hence very stable–that is, coconut and palm oils.

      Olive oil is okay because monounsaturated oils are far more stable than PUFAs but don’t make it the only fat you eat and don’t purchase it in clear bottles.

      Animal fats are by far the best, most stable and most nutritious because typically they contain vitamins as well. If you can afford to get sustainably raised animal fats then that is your best bet. The fewer additives the better. (I.e., avoid hydrogenated lard. It will say it is on the label.)

  • Karyn says:

    Hee! That was fun. I’ve been dying to make these for my kids! Finally found avocado on sale today, and they are having an after dinner treat! My 7 year old has claimed it “gooey” but they are both slurping them up! (I snuck a kale leaf from the garden in there….I don’t suppose that has much to do with the “gooey” factor though!). Thanks for another winner!

  • Anonymous says:

    Maria the brand you have listed above does it have that chemical the person has above listed in it? Also, do you have some sort of color dye in it cause it changes color for you but not me….

  • JanC says:

    Maria, my 18 year old Type 1 diabetic daughter is on a special alkaline diet that is helping her to reduce her insulin need. Do you know if Swerve and/or erythritol are alkaline or acidic? This looks like such a wonderful recipe that I’d like for her to try.

  • Bobbi Kenow says:

    OH MY GOODNESS!!!! We made this “Shamrock Shake” tonight…I even threw in a few of my homemade chocolate chips. It was DELICIOUS! It tasted so much like mint chip ice-cream. Thank you so much for sharing this 🙂

  • Chuck says:

    I love adding avocado to shakes! Great in a chocolate shake!

  • Anonymous says:

    This shake is phenomenal! I made it today to use up an avocado I had hanging around – oh my goodness — I am going to make a huge batch and put some in the freezer. Absolutely delicious!

  • Kapu says:

    what button do you use on your blendtec to make this smoothie and why dont you recommend truvia anymore? i live on that stuff. what are your thoughts? 🙂

  • Melinda Donovan says:

    SO, SO GOOD!!! I made the strawberry whey protein one with cherry extract….Oh. My. Goodness. What a treat! Kids loved it…Thank you, Thank you, Thank you! You are a blessing!

  • d.o.wife says:

    Made these last night. Fantastic!!! We made mint and orange and everyone loved them!

  • Reegz says:

    I am super excited to try this! I need the mint extract and I’m ready! Looks refreshingly delightful. Becca told me about it so I looked it up and voila! YUMMMMMMMMMM!!!!!!!!!!!

    Also, looking forward to the healthified egg nog!!!!!!!!! MY FAVORITE DRINK EVER!

  • Samantha says:

    Hi Maria! Im moving into a new home in december.. will start my herb garden promptly! I saw the coconut manna on sale for $9 at our health food store the other day.. I wanted to compare with your link but there is nothing there?

    Yesterday I made a coconut chicken curry with coconut oil and milk and kefir yogurt. I wanted it very coconutty and sweet but couldnt quite get the effect. Ideas? Thanks and Love!

  • KathiW says:

    I can’t find the stevia glycerite in my neck of the woods. What I have on hand is SteviaClear by Sweet Leaf called Sweet Drops and it’s all natural. Is this the same thing as the stevia glycerite?

  • Trisha says:

    A hit for my preschoolers tonight !! They really like chocolate mint too, so I used mint extract and Dynamic Chocolate Greens (supplement I get at Lifetime) and the only bad part is that I barely got to taste it. Note to self: make larger quantity next time.

  • Anonymous says:

    Oh my gosh. Just made this and it is amazing. Since it makes two servings, I’m wondering if it can be refrigerated for later (and still retain its texture) or frozen? Have you ever tried it? I just discovered your site and your books and I’m in heaven. You are truly a godsend for a gluten-free sugar-free gal! Thank you so much. -Cassie

  • spaceranger says:

    Holy moly. I made this tonight (the mint version) and it was so so so good. Both the texture and the flavor were fabulous. My two year old daughter was very impressed too. She kept saying “mo ice ceam, pease”–whipping out her best possible manners to ensure access to more bites of this tasty goodness. And I felt very good about feeding her as much as she wanted. 🙂 Thanks so much! I’m excited to make other flavors too!

  • France says:

    Just had this for breakfast for the very first time! It’s AMAZING! I absolutely loved it (even used less sweetener than suggested). Very hard to stop after the first half of the recipe (1 portion). Freezing the rest for a quick snack when I’m peckish! Wonderful recipe Maria!!!
    btw, I just found out you can freeze avocados, they are so cheap when they are cheap and so expensive the rest of the time! I’ve tried some yesterday, I’ll let you know how it goes.
    Every day I am thankful I crossed your path!!

  • Angel says:

    What are your thoughts on using spinach? I use it all the time to make my sons favorite mint chocolate chip ice cream. I am going to try the avocado, though I don’t eat them bc of the taste, bc I think they would add some great nutrition.

    • You could add spinach to this recipe if you like. I think it would work. As for the avocado, I also don’t like them much but I love this shake! You will be surprised. 🙂

  • Anonymous says:

    This by far blows away the McDonald’s Shamrock Shake. I feel GOOD after I drink this, and not all bloated and icky after. Amazing!

  • Eric says:

    So for a chocolate version use chocolate whey protein and cocoa powder?

  • Diana says:

    Shamrock Shake – it is DELICIOUS!!! I added a bit of freshly squeezed lime juice and it tastes just like a Mojito shake (sans alcohol). Next time, I will add a little less Swerve. Thank you Maria!

  • Rachel says:

    Years ago….I remember a little part of a commercial …I think it was for Alka seltzer…when some guy moans….”I can’t believe I ate the whole thing!” Anyone? Well..laughing to myself that’s exactly what I was brought back to after reading someones post about putting half away. Of course bc I just finished this delicious shake in a chocolate version. Didn’t even share it with my daughter who told me…”wow that’s really good..like really good; it doesn’t taste good for you.” Thanks Maria!

  • Darcie says:

    Could this shake be used as a substitute for a meal on the pure fat/protein days?

  • Darcie says:

    Thanks Maria…I did read that somewhere on here, about the leptin…thanks again!

  • Anonymous says:

    I made this delicious shake for breakfast this morning. It is a wonderful treat! I love your recipes.

  • Sheri says:

    This shake was so delicious!!!! The only thing I would add to it is tongue extensions so you can lick out the bottom of the glass. I wanted every drop of it!!! LOL. I didn’t have mint extract on hand so I just put a few drops of peppermint essential oils. PERFECTION!! You are a genius Maria. I love, love , love all of your recipes. Thanks for your passionate curiosity and time you put into discovering and experimenting for all of us. You inspire me!

  • Kristi says:

    I have 6 teenagers and a 9 year old at my house and they always come check to see what I am making when they hear the blender going. I always have to double or triple it. The other day, we were at the grocery store and they had a rolling rack with reduced produce and a whole shelf was avocados!!! They were 3 in a bag for $1.75! I grabbed all of them! This older lady thought I was nuts buying 21 avocados! LOL!!! I took them home and scraped them into baggies and popped them in the freezer. Every time the kids have friends over, they all ask for these Shamrock shakes.

  • Liz says:

    I started the meal plans about three days ago and I love it! My only problem is that I use the egg white protein powder and even though it tastes great, about 20 minutes later I have some nausea and a horrible taste in my mouth! I am wanting to try the Whey Powder instead but sometimes dairy can constipate me so I’m nervous. Is it common to get nausea or “eggy” after taste?

    • cemmerich says:

      Thanks! It shouldn’t be. I haven’t heard of that before. Are you using Jay Robb? I try to have clients stay away from diary for the first month or so so that is why no whey right now. 🙂

      • Liz says:

        I am using the Jay Robb unflavored egg white powder but I was a vegetarian with no eggs for about 2 years. I just recently started introducing them about a month ago. Maybe that is the issue? Also, it’s my first time using Swerve. Hopefully that isn’t it because I love the stuff!!!

        • cemmerich says:

          That might be it. Just take your body a little bit to get used to eggs again. 🙂

  • Valerie Pergolizzi says:

    Okay, so this is spectacular! I did decrease the Stevia Glycerite to 1/2 t. and used Organic Orange extract. It tastes like a thick, creamy “Cream-sickle” (sp?)!! I loved those as a child!! Since it makes two servings, I froze the second half to see if it will work as a “gelato”!

  • JenGron says:

    I made this for my 7 year old son the other day, and he said “whoever came up with this recipe is a genius!” Love it!

  • Emma says:

    Ohhh yes, this has inspired me to make FRESH mint ice cream.

    I had fresh mint from my garden, put in about 10 big leaves, 2 T swerve, and 1/2 tsp vanilla stevia with the other ingredients. So refreshing! Taking it on a hike with me tonight.

    Thanks for this easy meal-0n-the-go!!

  • Judy says:

    I left out the mint and just made this with vanilla extract. It is soooo good! I can’t wait to make it again. Thanks, Maria and Craig, for all your help, information and sharing such great recipes.

  • Jillian says:

    I was so excited to make these….ate it all before I realized I forgot the cream cheese! Still was delish!

  • Carrie says:

    I am in love with this & have had it for breakfast the last few weeks. I add 1 tbs of spirolina powder too, which makes it a funky blue green.

  • Carlie says:

    I just made this (vegan-did not use the protein powder) for myself and my vegan husband, and it blew my mind! I am trying to stay away from alcohol, so thank you for adding the oomph to my St. Patrick’s Day! I have bought a few of your books, and this is always my first stop for keto-fied recipes. 😀

  • Judy says:

    Can I used Great Lakes gelatin instead of the protein powder? If so, how much gelatin should I use? I have both the red and green can. I know the red can makes things gel, but I was thinking the green can would work since I don’t need the shake to gel.

    • Maria Emmerich says:

      I’m not sure it would provide the same texture. You can try omitting the protein powder. If it isn’t thick enough for your taste, add a tablespoon or so of gelatin (red) and see if that helps. 🙂

  • Cynthia says:

    Hey Meria (or Craig 🙂
    I would assume you would already know this- but making coconut cream at home is relatively easy (and I may be crazy, but I feel like it tastes better- maybe it’s just incorporated better when it’s fresh.)


    I personally don’t really add any coconut oil- with a vitamix it doesn’t really need it as much I think.

    Anyhow, thanks always for your wonderful spirit & compassion!

  • Kelly says:

    So yummy! Used organic coconut milk. So rich and creamy.

  • Wren Tidwell says:

    Yum! I had homegrown mint leaves. I didn’t have any cream cheese, so I used grass-fed plain yogurt. Also added a few blueberries and l-glutamine. Just used water. No milk. I like the Dr. Kellyann vanilla bone-broth protein powder. Since that is so sweet, I only added 1 TB of Swerve. No Stevia. Just perfect!

  • angela says:

    Can this be made and then poured into popsicle molds for popsicles? Wasn’t sure how well it would freeze or change consistency or separate? I love it as a shake and trying to get my extremely picky 3 year old to get more healthy foods in her. She is a little strange–she won’t even try a smoothie but a popsicle-yes so that was why I was asking about this recipe being converted to a popsicle. Thanks!

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