Christmas Protein Shake

Keeping a healthy diet is always tricky over the Christmas holidays, especially if you're an eggnog fanatic like us. But we've got you covered – Try out this high protein eggnog recipe in the morning and keep off the holiday pounds. [cont. below]

High Protein Eggnog


Christmas Protein Shake


  • One medium sized banana
  • One egg (we used a raw egg, but this can be swapped with an egg replacer/substitute if you are concerned about salmonella)
  • Milk (you don't need full cream, lite milk actually works very well)
  • Protein powder (any will do, but we used Bulk Nutrients Protein Matrix+)
  • Rum flavouring (you can substitute this with vanilla essence and almond extract if you can't source rum flavouring locally)
  • Ground nutmeg
  • Cinnamon powder


  1. Cut your banana into a 4-5 chunks and freeze overnight
  2. Pour approximately one cup of milk into the blender
  3. Stir in nutmeg
  4. Add egg, one teaspoon of rum flavouring and one scoop of protein powder
  5. Add in frozen banana
  6. Give it a shake and then blend for 30 seconds
  7. Finally, add half a teaspoon of cinnamon powder and gently stir

Nutrition Values

Amount Per Serve % Daily Value*
Calories 310 15.5
Protein 31.2g 62.4

Carbohydrates 24.1g

Sugar 15g
Dietary Fibre 8g

Fat 10.2g 5.7
Vitamin B 300mcg
Vitamin D 60iu
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your specific calorie needs.

Health Benefits

  • Vitamin B aids in energy conversion and maintaining your metabolic rate
  • The high protein content aids muscle growth and recovery
  • As an added bonus, cinnamon acts as an appetite suppressant, so you'll find it easier to resist snacking later in the day