Vegan B12 Shake – Like the Beef Liver, Without the Cholesterol
A plant-based B12 shake delivering up to 600%+ of your daily B12 needs, with zero cholesterol. Beef liver has more, but you genuinely don't need that much.
5 mins
Dairy-free
Egg-free
Vegan
Episode 4 of Plant Powered Shakes is here, and this one’s for anyone who gets asked “but where do you get your omega-3s” on a weekly basis (I know I do). This shake delivers 7.6g of ALA omega-3s, more than you’d get from a 100g serving of salmon, no fish required. But I want to be upfront with you before we get into the recipe, because this is the one shake in the series where the ingredients aren’t quite the whole story.
What’s In This Omega-3 Shake?
Just five ingredients, and the two doing the heavy lifting are chia seeds and raw walnuts. Together they bring 7.6g of ALA, the plant-based omega-3 fat that supports your heart and helps calm inflammation. Soy milk gives it a creamy, protein-rich base, banana adds natural sweetness and body, and a touch of maple syrup if you like things a little sweeter (totally optional, it’s lovely without it too).
The Bit I Don’t Want You to Skip
ALA is wonderful, and it genuinely supports heart health on its own. But your body has to convert ALA into two other omega-3s, EPA and DHA, and that conversion is inefficient. We’re talking less than 5%, in most people.
Here’s why that matters. EPA is your body’s firefighter, it’s what actually regulates inflammation and supports a balanced mood. DHA is the architect, it’s what your brain and eyes are built from and rely on to function well. Getting a big hit of ALA doesn’t automatically hand you enough of either.
This is exactly why fish gets recommended so often for omega-3s. Fish don’t make EPA and DHA themselves either, by the way, they get it from eating algae. Which means there’s a direct, plant-based source of the same thing: algae oil.
Why It Works
Think of this shake as your anti-inflammatory foundation. The ALA from the chia and walnuts is doing real work for your heart and lowering inflammation on its own. But if you want complete omega-3 support, the kind that’s directly covering your EPA and DHA needs rather than hoping your body converts enough, I’d pair this shake with a daily algae oil supplement. It’s genuinely the one addition I’d call non-negotiable if you’re fully plant-based.
Vegan B12 Shake
A creamy chocolate-banana shake delivering a clinical dose of B12 from fortified nutritional yeast, with zero cholesterol.
Equipment
- 1 Blender
Ingredients
- 1 cup unsweetened soy milk
- 1 frozen banana
- 2 tbsp fortified nutritional yeast
- 1 tbsp raw cacao powder
- 1 tbsp maple syrup (or 1 medjool date) for sweetness
Instructions
- Add all the ingredients to the blender.
- Blend until smooth and creamy.
- Pour and enjoy straight away.
Notes
Vitamin B12 ~15–35mcg (600%+ DV)*
*B12 content depends on the fortification level of your nutritional yeast brand, so check the label and adjust your expectations accordingly.
Nutrition
Serving: 1glassCalories: 310kcalCarbohydrates: 52gProtein: 15gFat: 5gFiber: 9g
