Candy Cane Crush Protein Shake

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

Christmas time has always featured my very favorite flavor: Peppermint! What joy! With those little brown and green minty chocolates and tons of candy canes, I have always looked forward to the mintiness of Christmas like a breath of fresh air.

Part of this recipe is inspired by Jeff Golini (EFX Sports – Ask the Scientist). When I was a guest on his EFX Sports radio show, he mentioned a recipe he used to make involving egg whites that are whipped until fluffy and then frozen. When you make this, it turns out so much like ice cream it’s uncanny—but unlike ice cream, it’s ideal for bodybuilding! I decided to make the peppermint version of this, and it’s positively mouthwatering!

The egg whites you find in cartons are pasteurized and generally regarded as safe, so you don’t really have to worry about getting sick from them. However, be careful with giving them to children, the elderly, or people with compromised immune systems. If you are making this for someone who fits any of these descriptions, simply use whipped cream and the crushed candy cane for a topping instead.

To simplify the recipe, just use the recipe for the shake itself and leave out the other steps and ingredients. If you want to make it totally awesome for a special occasion or to impress someone—it will definitely score you points! (Double the recipe if you are making 2 shakes.)



  • ¼ cup egg whites
  • 4 drops of red food coloring
  • 1-2 drops of peppermint extract
  • ¼ tsp. vanilla extract
  • 1 stevia packet
  • 1 small candy cane in the plastic wrapper

For the Shake

  • 1 scoop of EFX Sports Protein
  • 1 tsp. raw honey—it’s best in the paste form but the liquid will work too
  • 2-4 drops of peppermint—It is VERY strong so be careful when counting the drops!
  • 1 small candy cane in the wrapper
  • 2 drops of red food coloring
  • 1 stevia
  • 1 tbsp. nondairy coffee creamer (I was able to find peppermint flavor, but any kind will do)
  • ½ cup water
  • Ice cubes as desired; probably 6
  • 2 large candy canes for show, if desired


Put the egg whites in a shallow bowl. Add all of the other topping ingredients, except for the candy cane. Beat them with a whisk for several minutes until they turn into foam (this will be a little bit of a shoulder workout). If there is a little bit of liquid in the bottom, that’s ok. Put the bowl in the back of the freezer for 30 to 45 minutes… and get in a quick ten-minute ab workout.

Put the honey and the 2 drops of red food coloring in a small bowl and stir together with a fork. Take the glass (or glasses) you will be using and put a blob of honey on your finger or the tip of a butter knife and spin the inside top edge of the glass on it so it makes a nice red ring. You will get an A + for neatness here!

Put the glasses in the fridge or freezer to keep the honey stiff while you make the shake. Take out some frustration—OOPS—I mean tap on the candy canes lightly with the flat side of a meat pounder, rubber mallet, or hammer until crushed. (Tip: Keeping them in the plastic wrapper while hitting them minimizes the mess!) Add the drops of peppermint before you add the other ingredients, so if you end up adding too much, you can rinse out the blender. You only need a few drops because the peppermint extract is so strong.

Once you add the peppermint, put all of the shake ingredients into a blender, including only one of the crushed candy canes and blend until it is slushy. Pour carefully into the glasses, trying not to disturb the red ring of honey you made. Take the egg white mixture out of the freezer and scoop it out on top of the shake, open the plastic on the remaining candy cane, sprinkle on top, and have a “minty” little Christmas!


Shake with topping:
Calories: 255
Protein: 30.6 g
Fat: 3.6 g
Carbs: 25 g

Shake without topping or honey ring:
Calories: 185
Protein: 24 g
Fat: 3.6 g
Carbs: 14 g

*These nutrition facts do not include the candy canes; they are just for show.