Yes, You Can Make a Protein Shake with Heavy Cream: A Guide to High-Fat, Creamy Blends

October 12, 2025 •

4 min read

According to the USDA, a single tablespoon of heavy cream contains approximately 51 calories and over 5 grams of fat, making it an incredibly calorie-dense ingredient. This rich profile answers the question, "Can you make a protein shake with heavy cream?" with a resounding yes—and reveals it's a popular choice for those on specific dietary paths seeking a boost of fat and calories.

Quick Summary

This guide explores the use of heavy cream in protein shakes, detailing its rich nutritional content and comparing it to traditional protein shake liquids. It covers the dietary goals heavy cream can support, such as weight gain and ketogenic diets, while also outlining potential health risks and providing versatile recipes for different preferences.

Key Points

Supports specific diet goals: Heavy cream is ideal for high-calorie, weight-gain shakes or low-carb, keto-friendly recipes due to its high fat and low carb content.
Provides healthy fats: It contains monounsaturated and polyunsaturated fats, as well as fat-soluble vitamins A, D, E, and K, which the body absorbs better with fat.
Increases satiety: The high fat content helps you feel fuller for longer, which can assist with appetite management.
Adds rich texture: Heavy cream creates a noticeably thicker, creamier, and more decadent shake compared to water or milk.
Requires moderation: Because of its very high caloric density, heavy cream should be used in moderation to avoid excessive calorie intake and weight gain.
Potential for dairy issues: People with lactose intolerance or dairy sensitivities should be mindful, as heavy cream contains lactose.

The Nutritional Power of Heavy Cream in Your Protein Shake

Mixing protein powder with heavy cream is more than just a culinary choice; it's a strategic move for certain nutritional objectives. While traditionally mixed with water or low-fat milk, a splash of heavy cream dramatically alters a shake's macronutrient profile, adding significant calories and healthy fats. This is particularly valuable for individuals who need to increase their caloric intake, such as bodybuilders in a bulking phase or those looking to gain weight. The added fat also provides a richer, more satisfying texture and flavor.

Heavy cream is primarily a source of fat, but it also contains important fat-soluble vitamins (A, D, E, and K) and minerals like calcium and phosphorus. These vitamins are more readily absorbed by the body when consumed with fat, making heavy cream an efficient vehicle for these nutrients. Some research even suggests a link between consuming full-fat dairy and a decreased risk of certain conditions, though the high saturated fat content warrants a balanced perspective.

Heavy Cream vs. Other Protein Shake Liquids

When deciding what to use as the base for your protein shake, understanding the nutritional trade-offs is crucial. Here is a comparison of heavy cream with more common options.


Feature	Heavy Cream	Whole Milk	Almond Milk (Unsweetened)	Water
Calories	Very high (approx. 51 kcal per tbsp)	Moderate (approx. 149 kcal per cup)	Very low (approx. 30-40 kcal per cup)	Zero
Fat	Very high (approx. 5g per tbsp)	Moderate (approx. 8g per cup)	Low (approx. 3g per cup)	Zero
Carbohydrates	Very low (approx. 0.4g per tbsp)	Moderate (approx. 12g per cup)	Very low (approx. 1g per cup)	Zero
Texture	Rich, thick, and creamy	Creamy, but thinner	Thin and watery	Thin and watery
Satiety	High, keeps you full longer	Moderate	Low	Low
Best For	Keto diets, weight gain, high-calorie needs	General nutrition, balanced macros	Low-calorie diets, keto (check labels)	Minimal calorie increase, low-fat focus

Potential Health Considerations

While heavy cream offers distinct benefits, it's not without potential downsides, particularly if consumed in excess. Its high caloric density can lead to unwanted weight gain if not balanced with your overall dietary needs and activity level. Additionally, the high saturated fat content is a topic of ongoing research, and some conflicting information exists regarding its long-term impact on heart health. People with lactose intolerance may also experience digestive issues, as heavy cream contains some lactose, albeit less than regular milk. It is important to consume heavy cream in moderation and as part of a well-rounded diet.

Practical Applications: How to Make Your Heavy Cream Protein Shake

Making a protein shake with heavy cream is straightforward. The high-fat content ensures a thick and creamy texture, so you may want to balance it with other liquids. You can start by adding a small amount of heavy cream and adjusting to your preference.

Classic Keto Cream Shake

This recipe is ideal for those following a ketogenic diet, as it's low in carbs and high in satisfying fats.

Ingredients:

1 scoop keto-friendly protein powder (vanilla or chocolate)
1/2 cup heavy cream
1/2 cup unsweetened almond milk
1 tbsp MCT oil (optional, for extra ketones)
1/2 tsp vanilla extract
Ice cubes

Instructions:

Combine all ingredients in a blender.
Blend until smooth and creamy.
Pour into a glass and enjoy.

High-Calorie Bulking Shake

For those aiming for weight gain or extra calories, this recipe packs a serious punch.

Ingredients:

2 scoops chocolate protein powder
1/2 cup heavy cream
1 cup whole milk
2 tbsp peanut butter or almond butter
1 small frozen banana
A handful of oats (optional)
Ice cubes

Instructions:

Add all liquids and powders to the blender first.
Blend until well combined.
Add the banana, nut butter, and oats, then blend again until smooth.
Add ice if a thicker consistency is desired.

Tips for Blending the Perfect Creamy Shake

Chill your ingredients: Using cold heavy cream and a chilled glass can prevent separation and ensure a smoother blend.
Blend in stages: For thicker additions like avocado or nut butter, blend the liquids and powder first, then add the thicker ingredients for an even texture.
Adjust cream amount: Start with a smaller amount of heavy cream and add more as needed. A little goes a long way to add richness.
Consider flavor pairings: The rich flavor of heavy cream pairs well with chocolate, vanilla, and nutty flavors. For fruity shakes, consider how the cream will interact with the fruit's acidity.

Conclusion

So, can you make a protein shake with heavy cream? Yes, and for those pursuing specific dietary goals like a ketogenic diet or high-calorie weight gain, it can be a highly effective and delicious strategy. By understanding the nutritional profile and potential risks, you can successfully incorporate heavy cream into your shakes to achieve a rich, creamy texture and a concentrated dose of healthy fats and calories. As with any dietary change, moderation is key, and personal health goals should guide your choices. For a deep dive into the science of nutrition and healthy eating, explore reliable sources like the NIH's resource on nutrition.

What are the main benefits of using heavy cream in a protein shake?

High Calorie Density: Ideal for those needing to gain weight or increase their caloric intake for bulking.
Increased Satiety: The high-fat content helps you feel full for longer, which can be beneficial for appetite control.
Keto and Low-Carb Friendly: Its low carbohydrate content makes it a perfect addition to ketogenic and low-carb diets.
Rich Texture and Flavor: Heavy cream adds a luxurious, creamy texture and rich flavor to your shake, making it feel more like a dessert.
Fat-Soluble Vitamins: It contains vitamins A, D, E, and K, which are more easily absorbed by the body in the presence of fat.

Frequently Asked Questions

Using heavy cream is not inherently bad but depends on your dietary goals. It adds significant calories and saturated fat, which can be beneficial for weight gain or ketogenic diets but may lead to unwanted weight gain if not managed properly. Consume it in moderation as part of a balanced diet.

Heavy cream is calorie-dense, so it's not typically recommended for weight loss in most diet plans. However, on a ketogenic diet, its high fat content can promote satiety and help control appetite, indirectly supporting weight management within that specific framework.

To thin out a heavy cream protein shake, you can reduce the amount of heavy cream and balance it with other liquids like water or unsweetened almond milk. Adding a few ice cubes and blending them in can also help achieve a less dense consistency.

Yes, heavy cream is an excellent ingredient for a high-calorie, weight-gaining shake. Its high caloric and fat content makes it easy to increase your daily intake without significantly increasing the volume of your shake. You can combine it with whole milk, nut butters, and oats for an even more calorie-dense blend.

Heavy cream and heavy whipping cream are very similar, containing at least 36% milkfat. The terms are often used interchangeably, but heavy whipping cream may have a slightly lower fat percentage than heavy cream. Either can be used in a protein shake, and the difference will likely be negligible.

Yes, a protein shake with heavy cream is very suitable for a ketogenic diet. It provides a high amount of fat and very few carbohydrates, helping to meet your daily macro goals while providing a satisfying, creamy treat.

Heavy cream pairs well with most protein powders, especially vanilla, chocolate, and coffee flavors. However, it may not be ideal for some fruit-based protein powders, where the rich creaminess could clash with the fruit's acidity.