12 Healthy Milk Shakes and Smoothies

Traditional milk shakes—made with ice cream and chocolate—can do diet damage. Luckily, these recipes combine low-fat dairy products and fruit to provide 11 drinks with less than 300 calories.

Fruity and fresh, this drink makes the perfect on-the-go breakfast or snack. And strawberries are a great source of vitamin C.

Ingredients: Fat-free milk, vanilla low-fat yogurt, pineapple-orange juice, frozen strawberries, banana

Calories: 183

Try this recipe: Yogurt-Fruit Smoothie

Berries pack this recipe full of disease-fighting antioxidants, but the sweet treat is the brandy mixed in. It's a small portion, but it adds a hint of flavor to the fruity drink.

Ingredients: Vanilla low-fat ice cream, blackberries, blueberries, strawberries, low-fat milk, brandy

Calories: 182

Try this recipe: Brandied Berry Milk Shake

This sweet sip makes a delicious dessert. The boost of caffeine may help lower your risk of diabetes and Parkinson's disease, and this shake is vegan-friendly.

Ingredients: Fat-free chocolate syrup, instant espresso granules, vanilla soy ice cream, low-fat soy milk

Calories: 290

Try this recipe: Espresso Soy Milk Shake

Unlike a glass of milk, this smoothie adds a bit of fiber to the mix. And you still get more than 30% of your daily calcium, along with nearly 10 grams of protein.

Ingredients: Ripe banana, vanilla low-fat yogurt, low-fat milk, whole-wheat graham crackers crumbs, nonfat dry milk, vanilla extract

Calories: 216

Try this recipe: Banana Cream Pie Smoothie

This Italian version of a float combines orange soda with flavored milk for a creamy drink that's only 105 calories.

Ingredients: Chocolate- or strawberry-flavored milk, orange soda, orange peel strands, semisweet chocolate

Calories: 105

Try this recipe: Italian-Style Milk Soda

This sweet Indian-style, smoothie-like drink is a blend of fresh mango, tangy plain yogurt, and milk.

Ingredients: Fresh mango, sugar, fat-free plain Greek yogurt, low-fat milk, chopped pistachios, cardamom

Calories: 137

Try this recipe: Mango Lassi

Though pumpkin is popular in the fall, you can enjoy this creamy treat year-round. You'll get calcium from the milk and beta-carotene from the pumpkin.

Ingredients: Vanilla reduced-fat ice cream, fat-free milk, pumpkin, brown sugar, pumpkin-pie spice, fat-free whipped topping

Calories: 198

Try this recipe: Pumpkin Pie Shake

Blueberries are deliciously tart, but also rich in vitamin C and fiber. Combined with soy milk and yogurt, this makes a refreshing snack.

Ingredients: Frozen blueberries, soy vanilla yogurt, low-fat soy milk

Calories: 175

Try this recipe: Blueberry Soy Shake

This recipe uses Tapioca Pearls for Bubble Tea and Sugar Syrup to make a grown-up milk shake with a healthy twist.

Ingredients: Brewed tea, sugar syrup, milk, tapioca pearls

Calories: 230

Try this recipe: Bubble Milk Tea

Dates add a distinctive sweet flavor—and some fiber—to this calcium-packed shake.

Ingredients: Vanilla nonfat frozen yogurt, skim milk, pitted dates, vanilla extract

Calories: 236

Try this recipe: Creamy Date Shake

Conquer your sweet craving with a high-powered, good-for-you snack like this smoothie. This smoothie is also a great pre- or post-workout treat—you can even pump up the protein by swapping plain yogurt for Greek!

Ingredients: mixed berries, water, plain yogurt, honey, soy protein powder

Calories: 139

Try this recipe: Power Berry Smoothie