Healthy Recipe: Vanilla Chai Protein Shake

Healthy recipe for vanilla chai protein shake

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.


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)


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

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