Quark protein shake
3 min · 27 g protein · 251 cals / serving
The Swedish way to make a protein shake without powder: plain kvarg blended with cold milk and a handful of frozen raspberries and blueberries into a thick, tangy, berry-purple shake that tastes like a drinkable berry yoghurt.
Ingredients
- 3/4 cup quark, plain
- 2/3 cup semi-skimmed milk, 1.5% fat, fortified, cold
- 1/2 tsp vanilla extract, or 1/2 tsp vanilla sugar
Steps
- Put the milk in the blender first, then the kvarg, frozen berries and vanilla.
- Blend for 30–45 seconds until smooth, thick and deep purple, adding a splash more milk if the blender stalls. Taste: the kvarg is tangy, so add a few drops of sweetener or a teaspoon of honey if you want it sweeter.
Good to know
Thicker and colder?
Use the berries straight from the freezer and only 100 ml of milk; it becomes almost spoonable, at about the same score. For a thinner, icier shake, add 3–4 ice cubes and a splash more milk.
Other flavours?
Frozen mango with a pinch of cardamom, or a teaspoon of cocoa and half a frozen banana, work just as well with kvarg. Flavoured kvarg with sweetener works too; skip the vanilla.
Shake or a meal?
A drink is quick to finish, so some people find the same kvarg and berries more satisfying eaten from a bowl with a spoon, with a little muesli on top.
Alternative
Per
- Calories
- 55
- Protein
- (44%)
- 6 g
- Fat
- (13%)
- 1 g
- Carbohydrates
- (43%)
- 6 g
- of which sugar
- 4 g
- Fiber
- 1 g
- Sodium
- 26 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.
As written, 251 kcal goes into the pot and 457 g of ingredients comes out as about 457 g of food: 55 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.