10 Best Protein Powder Alternatives

10 Best Protein Powder Substitutes

1. Milk - 3 to 5g of protein per 100ml

Milk is not as full of proteins as you might think (or as much as those 80s commercials led us to believe), but it is versatile and a good substitute for protein powder. Containing about 8 to 10 grams of protein per serving (depending on the size of a cup,) it could be an excellent addition to your diet.

Milk can be consumed as a beverage (for example, chocolate milk as a post-workout snack) or added to smoothies, oatmeal, and cereal for an extra protein boost. I like to add some zero-calorie chocolate syrup for flavor when I don’t have chocolate milk in my fridge.

For those who are lactose intolerant, lactose-free milk or dairy-free milk like almond, soy, coconut, or hemp milk can be used as a substitute.[1]

2. Eggs - 6 to 8 g of protein per one whole egg

Eggs are probably the best protein source because they contain all nine essential amino acids. There is no other food that is so bioavailable. They are also rich in vitamins and minerals like vitamin D, vitamin B12, and choline.

My grandmother (a coronary patient) and many other people didn't eat eggs for years because it was thought that they increased the risk of cardiovascular diseases, but that turned out to be a falsehood.[2]

Some of the ways I like to incorporate eggs into my high-protein diet include the following:

3. Greek Yogurt - around 10g of protein per 100g

In general, plain Greek yogurt is a much better source of protein than milk and regular yogurt. It is a thick and creamy yogurt that is high in protein and low in fat. As a result, it contains twice as much protein as regular yogurt. Greek yogurt is also a good source of probiotics that benefit gut health.

I like to use it as a substitute for sour cream in recipes!

If you prefer cheesecake, I have a tip for you. When I crave something sweet and creamy but want to eat clean, I make granola and mix it with Greek yogurt. Granola is easy to make. All you need are fruits, nuts, cinnamon (or another spice), coconut oil, and honey, and it's like cheesecake in a cup.

Make sure to check the label because not all Greek yogurt is of the same quality. Sometimes it is low in protein and high in fat, and you don't want to consume that.

4. Oats Smoothie - around 10g of protein per 1 cup of rolled oats

Combining rolled oats with a protein source like milk, Greek yogurt, or nut butter can create a delicious and filling smoothie that provides sustained energy throughout the day. The protein here is slow to digest and full of fiber, which will also help you feel fuller for longer.

My oats smoothie recipe has a few more ingredients like fruits, honey, or cocoa powder to make a smoothie even more delicious without compromising its nutritional value. Overnight oats are a good option for breakfast, although I mostly avoid them in the morning since they can spike your blood sugars a bit.

5. Nuts and Seeds - around 19g of protein per 100g of pumpkin seeds

Eating nuts and seeds as a snack is a good idea - I love cashews so much that I don't buy more than 100g because I will eat as much as I buy, and you certainly shouldn't overdo it because of fats and other ingredients.

Pumpkin seeds, in particular, are a great source of protein. One hundred grams of pumpkin seeds is about 19 grams of protein.[3]

Here are some other high-protein nuts and seeds (content per 100g):

6. Quinoa - around 15g of protein per 100g

A colleague fitness coach recommended quinoa to me, and I've been a huge fan ever since. It is a grain that cannot be compared with any other because it is a complete protein, which is the main shortcoming of most other plant-based options.

In addition, it is full of fiber, magnesium, and iron, which makes it a nutrient-dense food.

Quinoa can be used as a substitute for brown rice, added to salads, or used as a base for a protein bowl. I either stir fry it with vegetables when I want the best taste or just cook quinoa mix already containing vegetables with some spices.

7. Beans - around 20g of protein per 100g

Beans are another tasty plant protein. I usually do not count beans and other legumes in the daily protein intake but as complex carbohydrates to help me fill my glycogen stores.

However, they are a rich protein source, valuable especially for vegans and vegetarians.

They come in many varieties, such as black beans, kidney beans, chickpeas, and lentils. You can make chili, stew, or use beans as a great addition/substitute for meat in burgers or tacos.

8. Tofu - 8 to 10g of protein per 100g

Silken tofu contains 8 to 10 grams of protein per 100 grams, as well as iron, calcium, and magnesium. It is made from soybeans, more precisely - condensed soy milk, so the production process resembles regular cheese making.

You can eat it right away, but honestly, I'm not too fond of it that way, so I either bake or grill it to improve the taste.

9. Chicken or Turkey Jerky - around 30g of protein per 100g

Chicken or turkey jerky is my favorite on-the-go snacking. It's so tasty, and I'm not feeling food guilt when I consume jerky.

You probably won't find a better high-protein, low-fat, and low-carb alternative to protein powder. It won't affect your blood sugar levels, helping you eat more protein daily. A perfect macronutrient ratio is not all - it tastes delicious.

Making your own jerky at home is best to avoid added sugar and more calories. I’m lucky enough to get homemade turkey and beef jerky from my friend, but you can also purchase lean meats from your local grocery store.

10. Sardines Or Tuna - around 25g of protein per 100g

I consider sardines and tuna to be more than just a substitute for protein powder - fish is just as good as meat, maybe even better!

A can contains around 25 grams of protein and omega-3 fatty acids.

Add tuna/sardines/herring to a salad, sandwich, pizza, or pasta for the best taste. My tuna sandwich is a real treat, and I don't consider it a cheat meal because it is 100% healthy and full of protein.

I mix tuna, spices, homemade mayo, paprika, eggplants, tomatoes, or whatever vegetables I have, and then I fill the bun with that mix. Give it a try; I promise you won't regret it.

Why Do People Look for Alternatives?

If you regularly consume protein powder, you may wonder why anyone would look for an alternative to something so good and nutritious. Nevertheless, there are several valid reasons for buying alternatives to protein.

They Dislike the Taste

Protein powders come a long way in terms of flavors. Once, they were downright terrible. I remember the first time I tried a protein shake - I had an instant urge to throw up. Today, most are somewhere between okay and tasty.

Still, the taste is one of the most common reasons people look for alternatives. Some people simply cannot tolerate the chalky texture, artificial flavoring, and somewhat strange aftertaste of both whey and plant-based protein powder.

Most Have Artificial Ingredients

Artificial ingredients found in most protein powders are bad both in terms of taste and our well-being. I personally try to avoid any protein powders that contain maltodextrin.

Many companies add this food additive because it allows the protein to mix more smoothly, but it's basically just filler that can increase your glycemic load, if you ask me.

A small amount of artificial sweeteners, preservatives, and flavors will not kill you, but you avoid them.

Can Cause Digestion Problems

Logically, you won't take something that causes you bloating, gas, and diarrhea. [4] There are two most common reasons - lactose intolerance and artificial ingredients. If your problem is intolerance, use one of the recommended alternatives. Otherwise, buy healthier protein powder.

The Price Will Add Up!

Supplements are generally a significant expense if you use them consistently. Protein powder is one of the more expensive supplements, especially whey isolate, and it's a turnoff for many people.

Choosing protein powder alternatives can be a more cost-effective option in the long run, primarily if you opt for whole food sources that can be purchased in bulk.

How To Make A Protein Shake Without Protein Powder

Making protein shakes without protein powder is easier than you might think. The possibilities are endless.

Pick your:

Blend all the ingredients together until smooth, and enjoy!

Best Substitutes for Protein Powder When Baking

Protein powder is an excellent addition to foods like cakes, protein bars, cookies, muffins, and brownies.

When you don’t use it, opt for almond, quinoa, or coconut flour to achieve a similar protein content without whey protein. They are low in carbs and high in protein, making them an excellent choice for those on a low-carb or gluten-free diet.

I like to make quinoa protein pancakes and combine them with protein chocolate spread and vanilla extract. Sometimes the thought of eating such dessert pushes me to finish the whole workout.

You can even use them for making bread or grain toast. Add a few eggs and chia seeds or hemp seeds for a perfectly healthy, protein-rich baked treat.

Protein Powder Alternatives Common Questions

How Do I Choose the Right Substitute for My Needs?

I've found that using Greek yogurt, tuna, chicken jerky, or adding nuts and seeds to my smoothies is a great way to increase protein intake without relying on powder.

But how do you choose the right substitute for your needs? Well, it all comes down to your personal preferences and goals.

There's no need to force yourself to drink the same protein shake every day with so many natural alternatives available.

References: 

1. https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232
2. https://www.bmj.com/content/368/bmj.m513
3. https://www.sciencedirect.com/science/article/pii/S2468227620303136
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7531014/