Caramel Apple Pie Protein Shake

Here's the Dish

What could be better than enjoying your apple pie in a rich creamy shake packed with protein!?! This shake makes an excellent breakfast or snack, and is so delicious that you will have a hard time believing that it is actually good for you!


The estimated total time to make this recipe is 5 minutes.


Put everything into a blender and blend until creamy consistency is reached! Top with light whipped cream and a dash of cinnamon if desired, and Enjoy!


1/2 cupFat free cottage cheese 1
1Scoop vanilla protein powder 2
1/2 cupApple chopped fine, or 1/2 cup applesauce
1/2 tspCaramel extract (or 2 tbs sugar free butterscotch pudding mix)
1/2 tspApple or pumpkin pie spice
5-10Ice cubes (Depending on how thick you like it, use less for a thinner consistency)
1/2-1 cupWater (Alter this according to desired consistency)
2-3 pktsStevia (or 1/4 tsp sweetener of choice)
Optional:1/2 tsp xanthan gum 3, 1/2 tsp butter extract

1 Cottage cheese may sound strange, but TRUST me… this is what makes the ‘MILKSHAKE’ consistency! Also, if you are sensitive to dairy, you can use tofu to get the same consistency!

2 I use Designer Whey Protein powder. It has 100 calories per scoop. I buy the vanilla flavor because it’s a good base to add whatever flavors you want to make. It is also all natural. You can buy it from Kroger, GNC, Trader Joe’s, Amazon, or

3 You can get xanthan gum from most grocery stores in the gluten free section! Just a pinch of it makes your shake so thick and creamy!

Katie's Tip!

This shake is a great meal replacement on a busy morning, or as a post workout snack!

Nutrition Breakdown

1 Serving
213 Calories per Shake
0 g Fat
16 g Carbohydrate
2 g Fiber
10 g Sugar
36 g Protein
5 WWP+*

*Weight Watchers Points per serving


Liz said:

Katie, this shake looks and sounds delicious! Great shake for fall :)

October 9th, 2012 — 11:15am  |  Reply

Cynthia said:

Where do you buy fat free cottage cheese – I can only seem to find ‘low fat’?

October 9th, 2012 — 12:21pm  |  Reply

Dashing Dish said:

low fat will do!

October 9th, 2012 — 3:15pm  | 

Libby said:

Thank You! I am going to do a long run Saturday just so I can look forward to having this after I’m done!

October 10th, 2012 — 5:22am  |  Reply

Tracey said:

Yippee was waiting for this one Katie, THANK YOU!

October 10th, 2012 — 9:04am  |  Reply

jenna said:

hey everyone this is a great recipe. I love dashing dish shakes. This was my first shake ive made using xathan gum… kinda bummed out. it gave the shake a slimy consistency. also for some reason i am getting a weird after taste…. anyhow next time i think i’m gonna leave it out. – J

October 15th, 2012 — 7:42pm  |  Reply

tiffany said:

you could try guar gum, or a mixture of both. I’ve read that xathan gum can have a slight flavour to it depending on brand, so maybe it’s just that brand. Alot of people use a mix of both gums in smoothies and say that while they both thicken guar adds a creamier texture, but it has a hard time working with certain acidic fruit such as oranges. Guar is also alot cheaper so it could be worth a shot for you to try it.

November 18th, 2012 — 9:08pm  | 

KB said:

Yummy. I did not have any cottage cheese on hand but tried greek yogurt instead. I also added a couple tsp of some splenda. I didn’t have xantham gum. Smooth consistency and nice fall taste.

October 18th, 2012 — 4:06pm  |  Reply

Libby said:

Just wanted to say that I made this shake for myself after a long run (14 miles, thank you very much;) and I loved it! I used applesauce and left out the x-gum (dont have any) and it was a very yummy refreshing shake! I am going to make it again using fresh chopped apples. Thanks so much Katie!

October 23rd, 2012 — 6:14am  |  Reply

Kate Lanham said:

I can’t seem to find caramel extract so I’m planning on using caramel syrup instead. How much should I use in place of the extract? Thanks Katie…LOVE your recipes!

October 29th, 2012 — 1:11am  |  Reply

Dashing Dish said:

Hi kate! Use 1-2 tbs!

October 29th, 2012 — 6:41am  | 

Jennifer said:

Amazing. Great taste.. Love love :). Thanks for the recipe

November 3rd, 2012 — 9:22am  |  Reply

Tracy Lynn said:

I’ve been making apple shakes for a few weeks now…..this sounds even better. I’ll have to stop and get caramel extract today….and I absolutely LOOOVE cottage cheese in my shakes. It gives it a consistency like none other.

You have awesome shake recipes here :)

January 7th, 2013 — 7:33am  |  Reply

Victoria said:

Does the protien shake contain wheat??

January 18th, 2013 — 4:22pm  |  Reply

Dashing Dish said:

no …check the protein powder though! :)

January 19th, 2013 — 4:30pm  | 

Shameaka said:

I just tried this, and it’s the first Dashing Dish recipe I’ve tried. I didn’t have any cottage cheese in the fridge, so I subbed some vanilla Greek yogurt. I really like it, and I’m looking forward to trying it w/cottage cheese.

January 27th, 2013 — 4:32pm  |  Reply

Julie-Food Science said:

This sounds delicious, though for those having issues with the Xanthan gum, try using 1/8 tsp and up. 1/2 tsp is a lot for 1 shake, at that concentration it will most definitely lend a slimy texture. Also, if you choose guar gum, go easy on it as well, as 1 tsp will completely gelatinize 1 cup water. A little is great, a lot not so much! :)

March 21st, 2013 — 3:51pm  |  Reply

Danielle said:

This was the BEST protein shake ever. My hubby and I make this once a week for a post workout snack!

June 7th, 2013 — 7:08am  |  Reply

Melissa said:

This shake is really good and satisfying. To get the creamy texture without using dairy, I put in half an avocado instead. Tasted great!

June 19th, 2013 — 12:08pm  |  Reply

Nicci Gustavus said:

Not really a fan of protein powder, any substitutes that I could use?

July 3rd, 2013 — 10:15pm  |  Reply

Amy said:

Oh my gosh, so good!

November 30th, 2014 — 10:39am  |  Reply

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