Atkin shakes do not contain any gluten (wheat, rye or barley). They do, however, contain cross-contamination of gluten from their factory. Therefore, they are not labeled gluten free. This led me to develop a gluten free atkins shake recipe that is also dairy and soy-free. I hope you find it helpful. I included the carb ccount on the right side of each ingredient that contains carbs. Atkins shakes cost $7.89 per 4 count. This recipe contains 2.25 carbs. Atkins vanilla shake contains 1 carb and the chocolate, 2 carbs. So, you’ll definitely save money making your own, but you obviously will consume more carbs. They are both 11 ounces.
This recipe is also free of carrageenan and artificial flavoring, which Atkins shakes contain. The below recipe is vanilla and pumpkin-spiced flavored. You can flavor it as you see fit. Just be sure to add carbs where appropriate such as 2 grams for 1 Tablespoon of cocoa powder, which is not allowed during the induction phase. As is, this recipe is allowed during the induction phase as well as throughout the diet.
Note: Many sugar-free substitutes contain carbohydrates. I use stevia, which is much healthier than cancer causing artificial sweeteners. Plus the variety I use does not any carbs at all.
Important: A high protein diet such as the Atkins Diet causes a diuretic effect on the body. While you lose water, you are also losing important minerals such as calcium. If you are not consuming dairy on the Atkins diet, be sure to take calcium supplements.* You can lose about 1.75 milligrams of calcium through water loss for each gram of animal protein ingested.
Gluten-Free Dairy-Free Atkins-Style Shake Recipe
A low-carb high-protein shake recipe. Who would have thought you could make your own copycat gluten-free dairy-free Atkins shake at home? It's so much healthier and is also soy free.
- 1 Tablespoon grape seed oil (coconut oil, melted or other cooking oil)
- 1/8 teaspoon xanthan gum (or guar gum, for corn-free) (0 net carbs)
- 1/4 teaspoon ground cinnamon (0.5g)
- 1/8 teaspoon ground nutmeg (0.1375g)
- 1/16 teaspoon ground ginger (0.081g)
- 1/16 teaspoon ground cloves (0.0875g)
- NuNaturals No Carb Stevia, to taste
- 2 large eggs (1.2g)
- 1/2 to 3/4 cup boiling water
- 1/2 teaspoon pure vanilla extract (0.5g) or 1 - 2 oz. brewed decaf coffee (optional)
- 8 ice cubes
- In a tiny prep bowl, add oil, sprinkle in the xanthan gum, and whisk to combine.
- Add the cinnamon, nutmeg, ginger, cloves and stevia, whisk again; and set aside.
- Add eggs to your blender. Pour in oil mixture and boiling water. Blend until smooth.
- Add ice and blend until you no longer hear any ice left.
- Add vanilla and blend again.
- Pour into a tall 12 ounce glass and enjoy.
Replace one egg with half an avocado and use almond extract.
Replace the spices and vanilla with cocoa powder. You may wish to add about 1/4 teaspoon of vanilla. It's up to you.
Raw eggs may contain bacteria called Salmonella Enteritidis (SE) . It can cause intestinal infections., especially in the young, elderly and those that are immune compromised.
If you are concerned about Salmonella, make the shake the alternative way, but expect a slightly different consistency:
Substitute the water and ice for 1 cup water; and boil it in a small saucepan.
Combine oil and xanthan gum in a small container. Add the cinnamon, nutmeg, ginger, cloves and stevia, whisk; and set aside.
Whisk eggs in a separate bowl and whisk in the oil mixture.
Lower saucepan to low. Slowly pour in the entire cup of boiling water a little at a time, while whisking constantly. Return egg mixture back to saucepan.
Return the mixture back to the saucepan and whisk constantly over low heat for about 2 minutes. Whisk in vanilla and refrigerate until chilled. (You can make a huge batch this way and have it ready for breakfast or dessert.)
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*I am not a dietitian or medical professional. I am sharing with you what I have read.