Spiced Chai Protein Shake

  • Yield:1 serving
  • Difficulty:Easy
  • Time:10 minutes

This is one of the easiest protein shakes on the planet to make, with the exception of vanilla or chocolate, of course! Who would think such an exotic and fun flavor would be so simple? The flavoring also adds ZERO extra calories, carbs, or fat. The only thing it does add is 40 mg of caffeine. If you would like to try it but need the extra carbs, try adding some neutral flavored Karbolyn.

Chai tea originally hails from India and typically contains black tea, cinnamon, cardamom, ginger, cloves, and black pepper, although it can be made with green tea or caffeine-free red rooibos tea. Any kind of tea is brimming with antioxidants that may protect against some types of cancer. But, with the addition of these spices, you get even more antioxidants and other benefits.

Traditionally, chai is consumed after a meal because it aids digestion. Ginger has anti-inflammatory properties, as well as an unusual ability to curb nausea. I’ve used it for years as a nausea remedy. It works almost the instant you swallow it, in many cases. Black pepper helps the pancreas to secrete digestive enzymes to speed digestion of fats and proteins—Yay! Maybe then it will go right to my quads? A girl can dream, can’t she? Cinnamon also has a positive impact on blood sugar according to a few studies, so what is there to lose?

Chai tea bags can be found in the coffee and tea aisle of just about any supermarket or health food store.


  • 1 scoop EFX Sports vanilla Whey Protein
  • 1-2 chai tea bags
  • 1 tray of ice cubes
  • 1 cup of water, split in half
  • 1 packet of stevia
  • Optional: Neutral flavored Karbolyn


This works best when you brew the tea the night before so it can cool off in the fridge, but there are a few tricks to make this go faster. If you need to brew and have it now, throw a half cup of water in the microwave for a minute and thirty seconds. Put the tea bag in and stir being very careful not to break the bag.

If you have 15-30 minutes to spare, add an ice cube and put it in the freezer while you go do something else—take a shower, send emails, whatever. If you don’t have time to spare, it may not be as cold. In that case, use more ice then I mentioned; this is a time where you would want to use 2 tea bags because the extra ice will dilute it. Put the brewed tea and ½ cup very cold water in the blender, along with the ice and protein, and blend. Voila—Guilt free deliciousness!


Calories: 134
Protein: 24 g
Fat: 2 g
Carbs: 5 g