Shamrock Shake Healthy Version

Shamrock Shake Healthy Version

Do you love Shamrock Shakes, but don’t love the calories and chemicals? This healthy shake is loaded with creamy goodness and a kiss of peppermint.


Shamrock Shake Healthy Version


It’s March and you know what that means -everything turns green, including shakes. McDonald’s releases their annual, minty Shamrock Shake and serves billions and billions of unwitting people. Did you know they have sold over 60 million since they were introduced in the 70’s?!


If you are a Shamrock Shake addict, please pay attention. McDonald’s has added new flavors this year, so you will need to be strong if you are going to Intentionally Eat. I know you remember the original flavor from your childhood and it gives you a warm fuzzy feeling, but that feeling isn’t going to last and the calories and chemicals will.


We know its a shake and it isn’t healthy, but how unhealthy is a McDonald’s Shamrock Shake? Well, it has 54 ingredients!


A large, 22 oz McDonald’s Shamrock Shake contains:

image of McCafe McDonald's Shamrock ShakePin

  • 820 calories
  • 22 grams of fat (34% of the recommended daily value)
  • 14 grams of sat fat (72% of the recommended daily value)
  • 1 gram trans fat
  • 90 milligrams of cholesterol (30% of the recommended daily value)
  • 115 grams of sugar (nearly 29 teaspoons)

3 x’s the daily recommended amount of sugar!

(The AHA recommends consuming no more than 36 grams of sugar per day)


This isn’t the only terrible news, just look at these ingredients: VANILLA REDUCED FAT ICE CREAM –milk, sugar, cream, nonfat milk solids, corn syrup solids, mono- and diglycerides, guar gum, dextrose, sodium citrate, artificial vanilla flavor, sodium phosphate, carrageenan, disodium phosphate, cellulose gum, vitamin a palmitate, SHAMROCK SHAKE SYRUP – high fructose corn syrup, corn syrup, water, sugar, natural flavor, xanthan gum, citric acid, sodium benzoate, yellow 5, blue 1, WHIPPED TOPPING – cream, nonfat milk, corn syrup, sugar, high fructose corn syrup, mono- and diglycerides, carrageennan, polysorbate 80, beta carotene, natural and artificial flavor, mixed tocopherols, whipping propellant, MARASCHINO CHERRY – cherries, water, corn syrup, high fructose corn syrup, sugar, malic acid, citric acid, natural and artificial flavor, sodium benzoate, potassium sorbate, red 40, sulfer dioxide, GREEN SUGAR CRYSTALS –sugar, yellow 5 lake, confectioners glaze, blue 1 lake, carnauba wax.


Many of these ingredients have been linked to:

  • ADHD
  • Allergies
  • Cancer
  • Chronic Inflammation
  • Colitis
  • Diabetes
  • Infertility
  • Migraines
  • Obesity

Obviously, you could drink one Shamrock Shake and be just fine, but if you are focused on losing weight, being healthier and feeling better, try my healthy version.


Shamrock Shake Healthy Version


Print Pin
4.80 from 5 votes

Shamrock Shake Healthy Version

Do you love Shamrock Shakes, but don't love the calories and chemicals? This healthy shake is loaded with creamy goodness and a kiss of peppermint.
Course Drinks
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 261kcal
Author Cindy at Intentionally Eat


  • 1 ripe banana, frozen
  • 1 cup unsweetened almond milk
  • 1 cup spinach leaves
  • 1/4 avocado
  • 1 tbsp liquid sweetener
  • 1 drop peppermint extract or therapeutic grade essential oil
  • 1/8 tsp organic stevia


  • Blend and enjoy!


Serving: 1g | Calories: 261kcal | Carbohydrates: 47g | Protein: 4g | Fat: 8g | Fiber: 7g | Sugar: 24g

My version has 7 grams of fiber, Vitamins A, C, Calcium, Potassium and Iron. It only has 24 grams of sugar compared to 115 grams! Plus it is only 261 calories! It will satisfy your cravings and keep you on the healthy track!


I topped my Shamrock Shake Healthy Version with coconut whipped cream. It will add approximately 63 calories, so plop it on top if it’s in your calorie budget.


If you enjoy smoothies and shakes you might like these 5 Healthy Non-Dairy Smoothies   or this Skinny Peppermint Vanilla Protein Shake.



Need help on your weight loss journey? Join our Facebook group of Intentional Eaters and find the support you need.




Intentionally Eat,




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  1. 5 stars
    I would drink yours instead any day! If I have ever had a Shamrock shake from McDonalds, it was a long time ago! All I can think of now is that it would probably be a huge stomachache and lots of regret afterward! I had a birthday cake shake from Zaxbys a couple years ago and it was so sickeningly sweet that I was put off from birthday cake flavored things for a LONG time!

  2. 5 stars
    820 calories in a DRINK is terrifying! That’s not normal at all! Its amazing how you created an alternative with much lower calories and better, healthier ingredients. This shake looks really good, perfect for St Patrick’s Day!

  3. 5 stars
    The Shamrock Shake sounds so good. I love anything coconut and the coconut whipped cream sounds great. I definitely need to try this.

  4. Wow the McDonalds Shamrock Shake looks like a health hazard! Thanks for sharing a healthier version, your one looks way more inviting to me!

  5. Moderation is the key but McDonald’s makes people want to have it rarely or never. I’m glad healthy versions like the one you have here exist. And it just takes 5 minutes!

  6. 4 stars
    I never heard of Shamrock Shake but from your blog I can easily assume how tasty this shake can be… I will try to make it in home for me and my family…Thanks for sharing ..????????

  7. The shamrock drink is not available in Macdonalds in Singapore. But I’m glad you are sharing your healthy recipe here. spinach + banana and mint, I think I will like the concoction!

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