High-Protein Protein Sludge Trio
Three thick blender cups — cookies and cream, peanut butter fudge, and strawberry cheesecake — ready in 5 minutes
This high-protein protein sludge trio starts with one thick cottage-cheese base, then splits into three cups: cookies and cream, peanut butter fudge, and strawberries and cream cheesecake. Each cup has 28 g of protein and 9 g net carbs. Blend one flavor at a time so the texture stays spoonable, not thin.
Low carb, sugar-free, and no ice cream machine.
Why you’ll love this trio
- 28g protein per cup
- Only 9g net carbs
- Three flavors from one method
- Ready in about 5 minutes
- Thick enough for a straw and a spoon
- Sugar-free toppings
Health notes
- High protein: Cottage cheese plus a scoop of powder.
- Low carb: No banana, no ice cream mix.
- Sugar-free: Monk fruit and sugar-free cookies or chips.
- Sludge texture: Frozen cubes and little liquid keep it thick.
Key element — freeze the dairy first
Freeze cottage cheese or yogurt in an ice tray. Frozen cubes blend thick. Liquid dairy makes a thin shake, not the cups in the photo.
Ingredients
Base (1 serving)
- ¾ cup low-fat cottage cheese, frozen in cubes
- 1 scoop protein powder (flavor matches the cup)
- 2–3 Tbsp unsweetened almond milk
- ½ cup ice
- 1–2 tsp monk fruit or allulose, to taste
Cookies & Cream Protein Blizzard
- Vanilla protein powder
- 2 sugar-free chocolate sandwich cookies, crushed
- Extra crumbs on top
Peanut Butter Fudge Protein Sludge
- Chocolate protein powder
- 1 Tbsp natural peanut butter
- 1 tsp unsweetened cocoa
- 1 tsp sugar-free chocolate syrup
- Pinch of crushed peanut or graham-style crumbs
Strawberries & Cream Cheesecake
- Vanilla or strawberry protein powder
- ⅓ cup frozen strawberries
- 1 Tbsp light cream cheese
- 1 tsp sugar-free graham crumbs
- 1 fresh strawberry, sliced
Swaps
- Greek yogurt: Use instead of cottage cheese if you prefer the taste.
- Casein: Makes a thicker sludge than whey.
- No cookies: Use sugar-free cocoa nibs.
- Nut-free fudge: Use sunflower seed butter.
Instructions
| 1 | Freeze ahead. Portion cottage cheese into an ice tray and freeze at least 2 hours. This is what makes sludge, not a sippy shake. |
| 2 | Load the blender. Add frozen cubes, protein powder, ice, sweetener, and only 2 Tbsp milk. Add the flavor extras for one cup only. |
| 3 | Blend thick. Pulse, then blend, scraping the sides. Add the last tablespoon of milk only if the blades stall. Stop while it still mounds. |
| 4 | Finish the cup. Spoon into a tall cup. Top cookies-and-cream with crumbs, fudge with syrup and crumbs, strawberry with graham dust and a sliced berry. Serve at once. |
Pro tips
- A personal blender works better than a wide pitcher for one cup.
- If it tastes grainy, blend 20 seconds more. Cottage cheese should go smooth.
- Stir cookie crumbs in at the end so they stay speckled.
- Do not add extra fruit if you need to stay at 9g net carbs.
- Macros are per one finished cup.
Nutrition
| Nutrient | Per cup |
|---|---|
| Calories | 270 |
| Protein | 28g |
| Net carbohydrates | 9g |
| Total carbohydrates | 12g |
| Fiber | 3g |
| Total fat | 10g |
| Sodium | 380mg |
Estimates based on cottage cheese, one scoop of protein, and the listed flavor extras for one cup. The peanut butter cup runs slightly higher in fat; the strawberry cup slightly higher in carbs if berries are generous.
Variations
Mint chip
Vanilla base, peppermint extract, sugar-free chocolate chips.
Banana cream
Use banana extract, not a real banana, to keep carbs down.
Mocha fudge
Add ½ tsp instant coffee to the chocolate cup.
Bowl
Skip the straw and eat it with a spoon like soft serve.
Storage
| Method | Time | Notes |
|---|---|---|
| Best | Right away | Texture is thickest in the first 10 minutes |
| Freezer | 1 hour | Re-blend with a splash of milk |
| Cottage cubes | 1 month frozen | Keep a tray ready for fast cups |
FAQ
Test your knowledge
5 quick questions about this protein sludge trio
1. Protein per cup?
2. Net carbs per cup?
3. How many flavors are in the trio?
4. About how long does one cup take?
5. Why freeze the cottage cheese first?
