Vanilla Chai Protein Shake
Recipe by Kaley Todd, MS, RDN | Photo by Erin Kunkel
This creamy shake is a delicious way to start your day, recover after a workout, or satisfy a sweet craving. It’s pumped with natural protein, no powders required, thanks to the power of superfood Greek yogurt. Slip in some sticky dates for natural sweetness, add a big hit of spice, and you get a treat that tastes like a milkshake—but it’s so much better for you.
INGREDIENTS
1 cup (8 fl oz/250 ml) non- or low-fat milk
1 vanilla bean or ½ teaspoon pure vanilla extract
1 chai spice tea bag
1 cup (8 oz/250 g) plain, nonfat Greek yogurt
5 Medjool dates, pitted
¼ teaspoon ground cinnamon
¼ teaspoon ground cloves
¼ teaspoon ground allspice
3 or 4 ice cubes (optional)
INSTRUCTIONS
Pour the milk into a saucepan. Split the vanilla bean lengthwise and scrape out the sticky black seeds with the tip of a paring knife, and add them to the pan, along with the scraped pod. Place the saucepan over medium-high heat and bring the milk to just below boiling. Remove from the heat, add the tea bag, and steep for 15 minutes.
Remove and discard the scraped pod and the tea bag, squeezing the tea bag to extract the most flavor. Pour the steeped milk into a container, cover, and refrigerate until cold, at least 2 hours and up to overnight.
In a blender, combine the cold, steeped milk, yogurt, dates, cinnamon, cloves, allspice, and ice cubes, if using. Blend until thick and smooth.
Pour the protein shake into glasses and serve cold.
Makes 2 servings
Nutrition Facts (per serving)
Calories 286
Protein 17 g
Total fat 1 g
Saturated fat 0 g
Carbs 52 g
Fiber 4 g
Total sugars 48 g
Added sugars 0 g
Sodium 103 mg
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
100 carb/sugar count. May taste good but not the best for people watching their sugars.
This recipe seems heavy in carbs. The protein seems reasonable.
Can’t wait to try this. I need to substitute for food sensitivities. Almond milk for milk and Silk yogurt for greek yogurt and then I think I am good to go!
How can I track my yoga and weight classes , also my bikeing
Gotta change the non fat dairy to full fat! Get with the times Fit Bit! Full dairy is much more healthful than non or low fat.
Looks sounds good
was kinda interested but theres too much sugar and carbs vs amount of fiber and protein. calling this “healthy” is a bit mcdonalds-ish
This sounds so deliciously! Yummmm!