Low Carb Caramel Samoan Milkshake

Samoas-ShakeOn the menu: this low carb* Samoas Milkshake recipe.  My brilliant friend Jennifer sent me a message yesterday saying, “I’m dying! I have passed up more tables with Girl Scout Cookies screaming my name! Samoas area favorite. I used your Thin Mint Shake recipe (my other favorite Girl Scout cookie) and tweaked it to create a Somoa Shake!”

I begged her to share it with you today as this week’s Trim Healthy Tuesday post, and she graciously gave me permission to share it.  Thank you Jennifer!!!

First off, I am not usually a huge fan of coconut.  In fact, as a kid, I avoided this particular cookie because the texture of coconut just doesn’t do anything for me.  But I saw my Dad hoarding these, so I thought I *might* be missing out on something and SURE ENOUGH.

From that point on, I amended my dislike of coconut flakes to its current status…now I only dislike untoasted coconut flakes.  Turns out that toasting icky, fiber-y feeling coconut flakes somehow magically transforms them into crispy little caramel flavored bits of deliciousness that can only bring joy and light into the world.


So scout out these ingredients, and let’s make this low carb caramel samoas shake! Here’s your pinnable and printable:

to pin!

sugar free coconut chocolate milkshake (1)

5.0 from 5 reviews
Sugar Free Caramel "Samoan" Milkshake [S]
If you're a die hard Girl Scouts Samoan style cookie fan, this shake perfectly captures the flavors and delightful caramel-coconut crunch of your favorite cookie...but without all of the sugar. This recipe from Jennifer Morris earns badges for being delicious as a snack or a meal replacement smoothie with a bit of protein powder added. Enjoy!
Recipe type: Drinks
Serves: 1-2
  • ½ c, 1% or 2% cottage cheese (Daisy brand is my favorite)
  • 1½-2 cups ice
  • 1⅓ c. unsweetened plain almond milk
  • ¼ c. half & half
  • ½ tsp. caramel extract (or ¼ tsp. caramel and ¼ tsp. coconut extracts)
  • 1 T erythritol, Truvia, or xylitol + stevia to sweeten to taste
  • ½-1 scoop protein powder (optional, and adjust sweetener as necessary)
  • 1 oz. square 85% dark chocolate -or- skinny chocolate drizzled in to harden
  • Drizzle of sugar free caramel, optional
  • 1 tsp butter
  • 2 Tbs shredded coconut
  • 1 tsp almond flour
  • teeny pinch of salt
  • 2 tsp sugar free brown "sugar" or 2 tsp truvia and ⅛th tsp. maple extract
  1. In a small skillet, melt 1 tsp of butter on medium heat.
  2. Add remaining topping ingredients: shredded coconut, almond flour, and 'brown sugar' or truvia + extracts to skillet.
  3. Toss and toast for a few minutes until golden brown.
  4. To your blender, add cottage cheese, ice, almond milk, half & half, sweetener, and protein powder.
  5. Blend until smooth & creamy.
  6. Add in 1 T of the topping mix, and broken or drizzled chocolate to the blender.
  7. Pulse to combine.
  8. Top with remaining topping, and caramel or chocolate drizzle or bits as desired.
  9. Send Jennifer a love note.
Taste and adjust sweetness prior to pouring into your glass. If it's not sweet enough, you may think you taste cottage cheese. Just add a bit more sweetener to take you to "Perfect!"

*Please note: The Trim Healthy Mama plan is not a low carb plan, but we can enjoy low carb and sugar free treats like this as “Satisfying-S” meals or snacks.  But please be sure you’re also enjoying some of the “Energizing-E” foods from the book frequently as well if you’re following the Trim Healthy Mama plan.

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  1. vickie says

    Oh that milkshake sounds so good- I can’t wait to try it! That’s one of my favorite girl scout cookies also so it will hit the spot.

  2. Kelly @ Leafy Not Beefy says

    Maybe this is a dumb question and I just don’t know enough about it yet, as I haven’t yet read the book. But why, if you use cottage cheese (dairy), bother using almond milk? This does sound super yummy!

    • says

      From someone who loves Gwen’s Shakes, the cottage cheese is what really makes it turn into a milkshake. It is so creamy in texture and will fool you into thinking you added real ice cream into the blender. The almond milk is just a thinner consistency and helps everything get blended together nicely.

    • Its_Gwen says

      The cottage cheese gives it a creamy texture…the almond milk just pulls the calories down. With THM, we don’t use regular milk in the weight loss portion and especially in S meals, due to the lactose or milk sugars. But we can enjoy lots of other dairy options including cottage cheese.

  3. Minnesotamom says

    That’s crazy! Minus the coconut, I had tweaked your Thin Mint Shake (which I love!) in the same way to make a chocolate caramel shake. Can’t wait to try this version.

    • Its_Gwen says

      I haven’t found a sugar free caramel that I enjoy yet. But the whole toasted coconut with sugar free sweetener gives a pretty good crunchy caramel texture that is SO delicious!

  4. Mel Lotti says

    This was fantastic! Although I don’t like the hardened chocolate in my shakes so I always sub with 1T cocoa powder.

  5. Mariah Crownover says

    This shake and the bulk topping are my new favorite THM recipes! I dream about them and when I will eat them next.. Great recipes!!!

  6. Jessica Abel says

    I thought this was one of the best things THM that I have tried in a while. I want another but I don’t have any cottage cheese right now and it is so filling. thnks to Jennifer for this one.

  7. Anna says

    AMAZING!!! I used homemade cottage cheese instead of store-bought, and I think it made it even better!

  8. Beckie says

    I am finally following the instructions on this recipe…to send a love note! SERIOUSLY!!! This recipe is SOOOOO yummy and is one of my absolute favorites!! Truly! THANK you for sharing it with the THM world!! :) :)

    Blessings to you!! (and thanks for being an inspiration to so many!!)

    • says

      Hi Judy!
      I don’t, but if you use Yummly, they will calculate it when you save the recipes to your recipe box. :) I do often provide the net carbs and fats for recipes, but the THM plan that I follow doesn’t require me to consider certain types of carbs, so if you need extremely accurate nutrient info, then consider using Yummly or an app like My Fitness Pal. :)

  9. Ashley says

    I have never posted a comment on a blog before, but I absolutely felt the need to tell you OH. MY. GOSH. This shake is amazing!!! The toasted coconut is incredible. I feel like I went to dairy Queen or hunted down a little cookie pusher and got a sugar fix!! Thank you for this, I cannot wait to try more! Also, this recipe split nicely into 3 decent sized shakes! (One for me, one dh, and one for my breakfast! We had to use a bit more ice to thicken it up)

  10. Renee says

    This is amazing!! I made it without the topping and didn’t miss it at all. Can’t wait to make it again!! Thank you for sharing.


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