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100-Calorie Iced Protein Coffee

Name: 100-Calorie Iced Protein Coffee
Total time: 5 min
Yield: 2
Ingredients: 1 tbsp instant coffee (2 glass batch — 1/2 tbsp per glass); 1 serving unflavored whey isolate (~28g protein — 2 glass batch, 1/2 serving per glass); 4 tsp monk fruit / erythritol sweetener (2 glass batch — 2 tsp per glass); 4-6 tbsp cold or room-temperature water (start with 4 tbsp, add up to 2 more if the concentrate needs help moving); Ice, as needed; 1 cup fat-free ultra-filtered milk (2 glass batch — 1/2 cup per glass)

A five-minute iced coffee with 100 calories and 20g protein per glass. Blend the whey into a small coffee concentrate first for a smooth drink without visible clumps.

Make this when

You want the caffeine hit of iced coffee AND a real protein serving in the same glass without a chalky shake or a Starbucks-drive-through calorie bomb. 100 cal / 20g protein per glass, 5 minutes end to end. The technique twist: whey blends into a small coffee concentrate BEFORE the milk goes in — that's why this doesn't taste like protein powder floating in coffee.

Total time: 5 min
Yield: 2 servings
Protein / serving: ~20g
Cal / serving: ~100

Flavor target

Smooth cold coffee with visible foam/crema from the blended concentrate, milk-lightened but not milk-heavy. Should taste like an iced coffee that happens to hit 20g protein, not a protein shake that happens to be coffee-flavored. Sweet enough to drink without adjusting; not sweet enough to read as dessert.

Ingredients

Batch cookYields 2 servings — quantities below are the full batch.

CONCENTRATE (blend first)

1 tbsp instant coffee (2 glass batch — 1/2 tbsp per glass)
1 serving unflavored whey isolate (~28g protein — 2 glass batch, 1/2 serving per glass)
4 tsp monk fruit / erythritol sweetener (2 glass batch — 2 tsp per glass)
4-6 tbsp cold or room-temperature water (start with 4 tbsp, add up to 2 more if the concentrate needs help moving)

ASSEMBLY (per glass)

Ice, as needed
1 cup fat-free ultra-filtered milk (2 glass batch — 1/2 cup per glass)

Method

1
ADD COFFEE
1 tbsp instant coffee (or 1/2 tbsp per glass) into a tall blending cup.
2
ADD WHEY
1 serving unflavored whey isolate. Series-standard whey — any clean-tasting unflavored isolate.
3
ADD SWEETENER
4 tsp monk fruit / erythritol sweetener. Sweet enough to drink without adjusting; not sweet enough to read as dessert.
4
ADD WATER
Start with 4 tbsp cold or room-temp water. Reserve 2 more tbsp — add only if the concentrate needs help moving. Too much water weakens the finished coffee.
5
BLEND SMOOTH
Submerge the immersion-blender head BEFORE turning it on (splatter control). Blend until smooth, lightly foamy, zero visible clumps. This is the technique differentiator — whey dissolves into the concentrate now, so the finished drink doesn't taste chalky.
6
ADD ICE
Fill each glass with ice to the level you want.
7
ADD MILK
Pour 1/2 cup fat-free ultra-filtered milk over the ice in each glass.
8
STIR + SERVE
Stir thoroughly to combine the concentrate with the ice + milk. Serve immediately.

Adult plate | Kid plate

Adult plate

Adult

Full recipe as written — 1 glass per adult at 100 cal / 20g protein. Second glass keeps in the fridge or serves a second adult.

Kid plate

Kid

Adult-only Powerup — this contains caffeine and is NOT a kid drink. Younger kids shouldn't have caffeine at all; older kids should get caffeine-free protein alternatives (a chocolate-milk-style whey shake or the Bone Broth Rice cross-recipe for a warm protein carrier).

Three keys to success

1Blend whey into the CONCENTRATE first, before adding ice or milk. That's the whole point — mixing whey into cold milk directly = visible clumps that stay clumped.
2Start with 4 tbsp water. Add up to 2 more only if the concentrate needs help moving. Too much water = weak finished coffee.
3Submerge the immersion-blender head BEFORE turning it on. Splatter control.

Go deeper

Storage and nutrition

Storage: Best fresh. Concentrate (coffee + whey + water + sweetener blended smooth) holds 4-6 hours refrigerated in a sealed jar — add ice + milk at serving time.

Reheat: Don't — this is an iced drink. If you want a hot version, skip the ice and use warm (not boiling) milk. Boiling milk denatures the whey and creates chalky texture.

Lasts: Finished drink (with ice + milk) is best within 5-10 minutes. Ice dilutes the flavor over time. Concentrate alone holds 4-6 hours refrigerated.

Watch the full cook

Brands I use

Fairlife

Fat-Free Ultra-Filtered Milk (1/2 cup per glass)

Series-standard high-protein milk in the fat-free grade. 8g protein per 1/2 cup vs 4g in regular skim milk. 45 cal / 1/2 cup vs 40 cal skim — negligible cal delta for 2x the protein. Not sponsored.

Unflavored Whey Isolate

Any clean-tasting unflavored whey isolate — ~28g protein per serving

The protein spine. Isolate (not concentrate) blends smoother into the coffee concentrate. Splitting 1 serving across 2 glasses = ~14g whey protein per glass (~5-6g additional protein from the milk = ~20g total per glass).

Any Instant Coffee

Nescafé, Folgers, Trader Joe's Instant, etc. (1/2 tbsp per glass)

Caffeine spine. Instant blends into the concentrate without a coffeemaker step. Caffeine content varies by brand — check the package if caffeine intake matters.

Monk Fruit / Erythritol Sweetener

Lakanto Monk Fruit, Splenda Naturals, or any zero-cal blend (2 tsp per glass)

Zero-calorie sweetener that dissolves cleanly into the concentrate. Doesn't spike blood sugar. Any brand works — Lakanto is the mainstream reference.

#Morning coffee#Post-workout recovery#Hot-day drink#Adult drink#High-protein#No cook#5-minute build

100-Calorie Iced Protein Coffee