Gestational Diabetes & Protein Shake: What to Look For + Easy Recipes

If you’ve recently been diagnosed with gestational diabetes, chances are you’ve already heard a lot of people talking about protein shakes. They're often recommended in forums, by dietitians, or even other pregnant people who’ve been through it before. But do you really need one? And how do you pick the right kind without spiking your blood sugar?

Let’s break it down so you can decide if a protein shake fits your routine—and how to choose one that actually supports stable blood sugar.

Protein shakes should complement a balanced diet to ensure you get a variety of whole foods that contribute to overall nutritional health, particularly during pregnancy.

KEY TAKEAWAYS

• What to look for in a gestational diabetes protein shake

• How to read a nutrition label for blood sugar–friendly choices

• What to know about sweeteners and sugar substitutes

• Simple, homemade protein shake recipes

Are Protein Shakes Necessary with Gestational Diabetes

No, not at all. You don’t need protein shakes to manage gestational diabetes effectively. You can absolutely meet your protein needs with whole foods like eggs, meat, Greek yogurt, tofu, cheese, or nuts.

That said, protein shakes can be incredibly convenient, especially if:

• You’re short on time or energy

• You’re struggling with appetite, nausea, or morning sickness

• You need a quick snack between meals

• You’re looking for a satisfying way to balance out your carbs

And yes—done right, they can actually taste really good, too.

Why Protein Shakes Can Help with Gestational Diabetes

Protein shakes are popular for a reason:

• They keep you full between meals

• They help slow carb absorption and stabilize blood sugar

Science-Backed Tip:
Protein shakes aren’t just a way to hit your protein target—they can also help flatten blood sugar spikes when used strategically. A 2025 randomized crossover trial in women with gestational diabetes found that drinking 15–30g of whey protein before a glucose load significantly lowered post‑meal blood sugar levels compared with water, with the highest dose reducing glucose peaks by up to 2.0 mmol/L. This “protein preload” effect suggests that a well‑chosen protein shake before carb‑containing meals may be a practical strategy to smooth post‑meal glucose in pregnancy, alongside your usual medical treatment and monitoring.

• They’re convenient—especially when you’re short on time or appetite

But not all shakes are created equal. Many are high in sugar, fast-digesting carbs, or hidden additives—which can lead to spikes.

How to Read a Protein Shake Label (for Gestational Diabetes)

When choosing a store-bought protein shake or powder with gestational diabetes, the label matters as much as the flavor. Here’s what to look for and what to avoid:

• Protein: Aim for about 15–30 g protein per serving to help with satiety, support blood sugar stability, and balance any carbohydrates in the shake.

• Carbohydrates: Keep total carbs roughly in the 10–20 g range for a snack and up to around 30 g only if you are using it as a full meal and it fits your carb target. Pairing protein with a moderate carb load helps blunt glucose spikes.

• Fiber: Look for at least 2–3 g of fiber per serving, which can slow glucose absorption and smooth post‑meal rises.

• Added sugars: Choose options with as little added sugar as possible. On the ingredients list, limit or avoid sugar, cane sugar, glucose, sucrose, corn syrup, maltodextrin, agave, honey, and fruit juice concentrates.

• Sweeteners: If you prefer sweetened products, look for ones that use small amounts of stevia or monk fruit rather than large amounts of sugar or sugar alcohols (like sorbitol or maltitol), which can cause digestive upset in some people.

• Ingredients list:

  • Prefer simple formulas with recognizable protein sources (e.g., whey, casein, soy, pea, or a clear plant blend).

  • Avoid shakes that also function as “desserts in disguise” with syrups, creamers, or heavy artificial colors/flavors.

  • Be cautious with added herbal blends (fat‑burning, “hormone support,” or energy formulas), as many of these botanicals are not well studied in pregnancy.

What About Artificial Sweeteners in Protein Shakes

Many gestational diabetes protein shakes use non-nutritive sweeteners (zero or low-calorie options). These include:

• Stevia

• Monk fruit

• Erythritol

• Sucralose (Splenda)

• Acesulfame potassium

• Aspartame

Are they safe during pregnancy?
In moderation, FDA-approved sweeteners like stevia, monk fruit, and erythritol are considered safe in pregnancy. That said, everyone reacts differently—and some people notice bloating, cravings, or even slight sugar spikes with some options. Always monitor your response and keep sweetener intake moderate.

DIY Gestational Diabetes Protein Shake Recipes

Berry Greek Yogurt Shake

Ingredients:

• ½ cup frozen strawberries (adds antioxidants, fiber)—feel free to substitute with other berries like blueberries

• A handful of spinach (adds fiber, vitamins, and minerals)

• ½ cup full-fat Greek yogurt (adds 10g protein, probiotics)

• 1 tbsp chia seeds (adds healthy fats, 2g protein, fiber)

• 1 cup unsweetened almond milk (adds healthy fats, low carbs)

→ Protein: ~14g
→ Carbs: ~18g

Actual values will vary by brand and preparation, so always double-check labels or use a nutrition tracker for precision.

This refreshing shake is packed with protein from Greek yogurt and chia seeds, while spinach adds fiber without any extra carbs. A perfect balance for blood sugar management.

Cauliflower Chocolate Shake

Ingredients:

• 3/4–1 cup frozen cauliflower florets (adds fiber, vitamins, and a creamy texture)

• 1 tbsp unsweetened cocoa powder (adds antioxidants, rich flavor)

• 2 tbsp peanut butter or almond butter (adds healthy fat + 6g protein)

• 3/4–1 cup unsweetened soy milk (higher protein than almond milk, adds creaminess)

• 1 tbsp chia seeds or hemp seeds (optional, adds 2–3g protein, fiber, and omega-3s)

• A dash of cinnamon or vanilla extract (optional, adds flavor and antioxidants)

• Ice cubes, if needed (adds texture)

→ Protein: ~18g (with hemp seeds)
→ Carbs: ~20g

Actual values will vary by brand and preparation, so always double-check labels or use a nutrition tracker for precision.

This unique shake blends cauliflower with cocoa for a creamy, low-carb chocolate flavor. Peanut butter adds protein and healthy fat, while chia or hemp seeds boost fiber and protein further.

Nutty Greens Shake

Ingredients:

• ¾ cup unsweetened almond milk (adds healthy fats, low carbs)

• ½ cup cottage cheese (adds 14g protein, calcium)

• 1 tbsp natural peanut butter (adds 3g protein, healthy fats)

• 1 tbsp chia seeds (adds 2g protein, omega-3s)

• 1 tbsp ground flaxseed (adds fiber, healthy fats)

• A handful of kale (adds fiber, vitamins, and minerals)

• Dash of cinnamon (adds flavor and anti-inflammatory properties)

• Vanilla extract (optional, adds flavor)

• Ice cubes for texture

→ Protein: ~24g
→ Carbs: ~22g

Actual values will vary by brand and preparation, so always double-check labels or use a nutrition tracker for precision.

This shake is ideal if you’re limiting carbs or avoiding fruit—creamy, filling, and blood sugar-friendly. It’s a nutrient-dense way to add protein, fiber, and healthy fats. For a touch of sweetness, consider adding a small amount of stevia or monk fruit sweetener.

Berry Almond Protein Shake (with protein powder)

Ingredients:

• ½ cup frozen mixed berries (adds antioxidants, fiber)

• ¾ cup unsweetened almond milk (adds healthy fats, low carbs)

• ½ cup cottage cheese (adds 14g protein, calcium)

• 1 scoop unsweetened vanilla protein powder (adds 20g protein)

• 1 tbsp almond butter (adds healthy fats, 3g protein)

• 1-2 tsp chia seeds (adds omega-3s, 2g protein)

• Ice to blend (adds texture)

→ Protein: ~38g
→ Carbs: ~18g

Actual values will vary by brand and preparation, so always double-check labels or use a nutrition tracker for precision.

This shake is a great option for adding extra protein and healthy fats. Feel free to swap the berries for apple slices or the cottage cheese for Greek yogurt to fit your taste.

Mocha Protein Smoothie (with protein powder)

Ingredients:

• 1 scoop chocolate protein powder (adds 20g protein)

• ½ cup cold-brewed coffee (decaf or regular, adds caffeine, antioxidants)

• ½ cup unsweetened almond milk (adds healthy fats, low carbs)

• 1 tbsp almond butter (adds 3g protein, healthy fats)

• 1 tbsp hemp seeds (adds 3g protein, fiber, omega-3s)

→ Protein: ~27g
→ Carbs: ~8g

Actual values will vary by brand and preparation, so always double-check labels or use a nutrition tracker for precision.

If you’re craving coffee, this mocha smoothie is a satisfying way to get your caffeine fix, combined with protein from the powder, almond butter, and hemp seeds. Perfect for an afternoon pick-me-up that supports balanced blood sugar. Top with a dollop of whipped cream for some extra jazz.

Read more about protein powders (including our top picks) and find recipe ideas in our blog post: The Ultimate Guide to Protein Powders for Gestational Diabetes.

Store-Bought Protein Shake Options for Gestational Diabetes

If making your own shake isn’t always realistic, store-bought protein shakes can be a convenient option—especially when you're short on time or dealing with food aversions during pregnancy. We've reviewed some popular protein shakes, focusing on those with low sugar, moderate carbs, and high protein to help you keep blood sugar steady.

Here’s how some vanilla-flavored protein shake options compare:

• Orgain Clean Protein 11fl oz: 20g protein, 9g carbs

  

• Fairlife Nutrition Plan 11.5fl oz: 30g protein, 3g carbs

  

• Core Power by Fairlife 14fl oz: 26g protein, 8g carbs

Remember to always check the nutrition label for accurate information as nutrition details may change.

These pre-made shakes can be a great on-the-go snack or pre-meal protein boost—just be sure to read the labels, as formulations can change. When possible, choose options with no added sugar, low total carbs, and simple ingredients to best support stable blood sugar during pregnancy.

Final Tips for Using Protein Shakes with Gestational Diabetes

• Use shakes as a supplement or snack, not a full meal replacement daily

• Keep portions consistent—spikes can still happen with “healthy” shakes if they're too large

• Always pair carbs with protein and fat

• Track your blood sugar after new shakes to see how your body responds

Protein shakes can absolutely work with gestational diabetes when built the right way. They’re not just convenient—they’re a smart, effective way to stay nourished and balanced.

FAQ: Gestational Diabetes & Protein Shakes

1. Can I drink protein shakes with gestational diabetes?

Yes! Protein shakes can be a safe and helpful option—as long as you choose one with low sugar, moderate carbs, and a good amount of protein. Always read the nutrition label and monitor how your blood sugar responds.

2. Are protein shakes safe during pregnancy?

Most protein shakes are safe if you choose those with simple, pregnancy-friendly ingredients and avoid excess sugar, caffeine, and artificial additives. Always check with your healthcare provider before starting any new supplement or protein powder.

3. What is the best protein powder for gestational diabetes?

Look for protein powders with 0–3g sugar per serving, low total carbs (ideally <7g), and no artificial sweeteners that bother you. Whey, pea, and egg white protein are popular options. Always check labels and pick a brand with minimal ingredients.

4. Are artificial sweeteners in protein shakes safe during pregnancy?

Most commonly used artificial sweeteners like stevia, monk fruit, and erythritol are generally considered safe in moderation. Try to avoid high amounts of sucralose, aspartame, and saccharin, especially if you're sensitive to them or want to avoid GI side effects.

5. Can I make my own protein shake at home?

Absolutely! Homemade shakes are often better because you control the ingredients. Use unsweetened almond milk, Greek yogurt or a clean protein powder, plus a handful of berries or nut butter for flavor and nutrients.

6. When’s the best time to have a protein shake with gestational diabetes?

Many people find protein shakes helpful:

• As a mid-morning or afternoon snack

• As a bedtime snack (especially to help with fasting numbers)

• When they’re short on time for a balanced meal

• Before or with a meal that might be higher in carbs than usual, to help balance blood sugar and slow digestion
  Pairing with fiber or fat (like chia seeds, nut butter, or flax) makes it even more blood sugar–friendly.

7. Can protein shakes help lower blood sugar spikes after meals?

Yes! Research shows that having a protein shake (especially whey protein) before a carb-heavy meal can help flatten post-meal blood sugar spikes for people with gestational diabetes. This is called the “protein preload” effect.

8. Are plant-based protein shakes good for gestational diabetes?

Plant-based protein shakes (like pea or soy) can be a good option if they’re low in sugar and carbs. Always check the ingredient list and nutrition facts, as some plant-based shakes are higher in carbs than whey or egg-based options.

9. Can I use protein shakes as a meal replacement with gestational diabetes?

It’s best to use protein shakes as a supplement or snack—not a regular meal replacement—so you don’t miss out on important nutrients from whole foods. If you do use one as a meal, add fiber, healthy fats, and a serving of fruit or veggies.

10. What if I have food aversions during pregnancy and can’t tolerate high-protein foods?

Food aversions are common during pregnancy and can make it tough to eat enough protein—especially if meat, eggs, or other strong-flavored foods turn you off. That’s where protein shakes can really help. They’re often easier to tolerate, especially when blended cold and flavored mildly with ingredients like cocoa, vanilla, or berries. You can also adjust them to fit your preferences on any given day, making them a flexible option for staying nourished despite pregnancy food challenges.