Muddy Buddy Protein Shake



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This muddy buddy protein shake is ready in 5 minutes and packed with over 25 grams of protein! It’s creamy, delicious and makes for the perfect post-workout treat or healthy dessert.

If you’re a fan of muddy buddies (aka puppy chow) this recipe is for you! This muddy buddy protein shake tastes like the real deal, but in shake form.

Peanut butter and chocolate protein powder are blended together with almond milk, frozen banana and ice to create a creamy, frosty base for this shake. It’s then topped with chocolate chips, rice chex cereal, a drizzle of peanut butter and sprinkle of powdered sugar to top it all off. I’ve been making this every night for my post-dinner treat and I can’t get enough. It’s that good!

Two muddy buddy protein shakes in large glass cups with a spoon.

Why You’ll Love This Recipe

  • Tastes like dessert: It’s like sipping on your favorite dessert, but in a protein-packed shake form.
  • Easy to make: Blend it up in no time for a hassle-free, nourishing treat.
  • Protein-packed: It’s packed with over 25 grams of protein!
Ingredients measured out to make Muddy Buddy Protein Shake: powdered sugar, chocolate protein powder, chocolate chips, peanut butter, almond milk, ice, frozen banana and Rice Chex cereal.

Ingredients Needed

  • unsweetened almond milk – a low-calorie, dairy-free base for the shake.
  • chocolate protein powder – adds a rich chocolate flavor and a protein boost.
  • frozen banana – provides natural sweetness and a creamy texture.
  • ice – gives the shake its cool, frosty consistency.
  • chocolate chips – I recommend Lily’s dark chocolate chips for a lower sugar option.
  • peanut butter – adds a rich, nutty flavor. Use PB2 for a lower-calorie alternative.
  • rice Chex cereal – brings in the classic muddy buddy crunch.
  • powdered sugar – a light sprinkle for that authentic muddy buddy finish.

How to Make

Step 1: Add almond milk, protein powder, frozen banana and ice to a blender and blend until smooth.

Side by side photos of the ingredients to make a Muddy Buddy Protein Shake in a blender, before and after being blended.

Step 2: Add chocolate chips and give a quick pulse. Pour into a glass and top with rice Chex, peanut butter, extra chocolate chips, and powdered sugar.

Photo of chocolate chips in a blender with a chocolate peanut butter based shake. Photo of a glass of the shake topped with Rice Chex, peanut butter, powdered sugar and chocolate chips.

Tips for the Perfect Shake

  • Using a frozen banana helps thicken the shake and make it creamier. The more frozen banana you add, the thicker the shake will be.
  • Adjust the amount of ice based on how thick and cold you like your shake. Start with less and add more as needed.
  • Blend until the shake is smooth, but try not to overblend, as it can become too liquidy. A quick pulse is enough to mix the chocolate chips while keeping their crunch.
Muddy buddy protein shake in a large glass cup with a spoon.

Recipe Variations

  • Vegan: Use a vegan protein powder and make sure your chocolate chips are vegan.
  • Nut-free: If you’re allergic to peanuts, you can use sunflower seed butter or another nut-free butter alternative like tahini in place of thee peanut butter.
  • Gluten-free: Check your protein powder and rice Chex cereal do be sure they are gluten-free. Some brands of Chex are gluten-free, but always check the label to be sure.
Muddy buddy protein shake being poured into a glass cup from a blender.

How Long Will a Protein Shake Last?

I like to make this protein shake fresh when I’m ready to eat it, but if you have any leftovers or want to make a day in advance that is just fine. Store the protein shake in an airtight container in the fridge for 1-2 days.

More Protein Shakes to Try

Be sure to check out all of the smoothie recipes as well as the full collection of drink recipes on EBF!

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Muddy Buddy Protein Shake

This muddy buddy protein shake is ready in 5 minutes and packed with over 25 grams of protein! It's creamy, delicious and makes for the perfect post-workout treat or healthy dessert.
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1


  • 1 cup unsweetened almond milk
  • 1 scoop chocolate protein powder, 25 grams
  • ¼-½ frozen banana
  • 1 cup ice
  • 1 Tablespoon chocolate chips, I used Lily’s dark chocolate chips
  • 1-2 teaspoons natural peanut butter, use PB2 for less cals
  • ½ cup rice Chex cereal
  • ½ tsp powdered sugar


  • Add almond milk, protein powder, frozen banana and ice to a blender and blend until smooth.
    Ingredients for a muddy buddy protein shake in a blender.
  • Add chocolate chips & blend for a few seconds.
    Chocolate chips added to a muddy buddy protein shake that is in a blender.
  • Pour into a glass. Top with Chex, peanut butter, more chocolate chips & a sprinkle of powdered sugar.


Serving: 1shake | Calories: 327kcal | Carbohydrates: 35g | Protein: 25g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 524mg | Potassium: 465mg | Fiber: 6g | Sugar: 12g

Nutrition information is automatically calculated, so should only be used as an approximation.


Additional Info

Course: Breakfast/Snack, Smoothie
Cuisine: American
Keyword: muddy buddy protein shake
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
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