Vegan Omega-3 Shake — 7.6g of ALA (More Than a 100g Serving of Salmon)

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 Omega-3 Shake

A creamy plant-based shake delivering 7.6g of ALA omega-3s from chia and walnuts, more than a 100g serving of salmon.

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Servings 1 person

Prep Time 5 minutes mins

Total Time 5 minutes mins

Equipment

• 1 Blender

Ingredients

• ▢ 1 cup unsweetened non-GMO soy milk
• ▢ 2 tbsp chia seeds
• ▢ 1/4 cup raw walnuts
• ▢ 1 banana (fresh or frozen)
• ▢ 1 tbsp maple syrup (optional)
• ▢ 1 cup water (or more soy milk, for a creamier shake)

Instructions

• Add all the ingredients to the blender.
• Blend until smooth and creamy.
• Pour and enjoy straight away. For a thicker shake, use a frozen banana and skip the water.

Notes

Nutrition (per serving, approximate): Fat ~ 33gram of which 7.6g ALA omega-3s (chia + walnuts), Protein ~18gram, Fiber ~ 16gram

A note on completeness: this shake covers your ALA. For EPA and DHA, the two omega-3s your body struggles to convert ALA into efficiently, add a daily algae oil supplement alongside it.

Nutrition

Serving: 1glassProtein: 18gFat: 33gFiber: 16g