Last Updated on February 5, 2024 by Amanda Bowden
Find Out How To Make This Super Easy Low Calorie Protein Shake Using Whey Protein And Tea
Many protein shakes taste good, but they’re crammed with high calorie ingredients. When you want to get your protein in, without busting your calorie goal for the day, this low calorie protein shake will be perfect.
This protein shake is ideal to fill you up if you’re trying to lose weight. It will also help you hit your protein target for running or building muscle mass after strength training.
It contains whey protein, and also some surprising ingredients! The low calorie protein shake provides 22 grams of protein and is approximately 132 calories.
The taste is amazing! You will look forward to drinking this after a workout or run. 😍
Not sure how much protein you need? Read this article to gain some insight (although it’s aimed at runners it provides details for non-active folk too): How Much Protein Do Runners Need?
Low Calorie Protein Shake Ingredients List:
- 25g Whey Protein*
- 50ml Whole Milk*
- 1 Earl Grey Redbush (Rooibos) Tea Bag
- 2 or 3 pinches of Cinnamon powder
*Contains dairy
If you can’t get hold of Earl Grey Rooibos then a normal Rooibos tea bag will do the trick. Rooibos tea is naturally caffeine free, ideal if caffeine gives you the jitters or makes you anxious. However, another great alternative is to use a normal Earl Grey tea bag if you’re happy to have a little caffeine in your protein shake.
You can buy Earl Grey Rooibos Tea on Amazon. Get it in the US here, and here in the UK.
I recommend using organic milk and organic whey powder for optimal health benefits. This will ensure your protein shake is chemical free, hormone free and GM free.
If you don’t already have any whey protein powder then this is a really nice organic and grass fed protein powder.
I bought it on Amazon in the UK here. Amazon.com doesn’t sell the same product, but this is the best alternative I could find. Alternatively you can often pick up some whey protein powder in grocery stores, supermarkets and health food shops.
Low Calorie Protein Shake Equipment List:
- Whizzer or blender
- Jug if you’re using a whizzer
- Scales, or a 25 gram measuring scoop
- Measuring jug or shot measurer with small enough measurements for 50ml
Here’s a picture of the hand whizzer I used, although a blender will do the trick instead:
How To Make The Protein Shake
- Put an rooibos earl grey tea bag in a cup, pour in some freshly boiled water, and give it a swish around with your spoon. Leave it to brew for 5 mins. If you use a more normal tea then you may want to take the tea bag out a little sooner.
- Leave to cool for half and hour or so. You could make the tea and leave it to cool while you work out, then it will be ready to make the shake when you’re done.
- When your tea has cooled down and you’re ready to make your protein shake it’s time for the next stage.
- Go ahead and add 50ml of milk to your cup of tea.
- Put a jug on some scales and zero them, then measure out 25 grams of whey protein powder into the jug. Or use a 25 gram scoop of whey protein powder and put that straight into the jug.
- Add a couple of pinches, or shakes, of cinnamon powder – about the amount shown in the image above.
- Then tip into the jug your ready made cup of tea with milk.
- Whizz, or blend, the mixture for about one minute until it’s beautifully foamy.
- Sprinkle a little cinnamon on top, and you have yourself a delicious low calorie protein shake!
Runner | Writer | Science & Nutrition
🏃♀️ Hi, I’m Amanda at Running Matter, where love of running meets science and adventure!
👟 I’m in my element when out on the trails.
🌿 I have a BSc (Hons) First Class in Natural Sciences.
I love writing about how the latest science can improve running performance and nutrition. I’m curious about the human body’s limits and fascinated by ultra running.