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The 5 Best Substitutes for Protein Powder

Protein powder is all the rage these days, especially for athletes, bodybuilders and exercise enthusiasts.

However, many people do not like the taste, and they consume it just because it is necessary.

If you are one of those people who do not like your protein shake, you are just in the right place.

You don’t have to worry even if you never wish to consume protein powder again.

Many items can supply you with sufficient protein, which your body needs.

So, continue reading to learn some facts about the 5 best substitutes for protein powder.

What is Protein Powder?

what is protein powder

It’s a protein supplement primarily made from plants, milk or eggs.

Manufacturers use rice, potatoes, soybeans, hemp and peas and may contain minerals, vitamins, sugar, thickeners and flavoring agents.

While you can mix protein powder with other items, water is the best option because it’s easily digestible.

Protein is one of the macronutrients that our body needs.

It’s responsible for growth and development.

It also helps build muscle, create enzymes and hormones and repair tissue.

Protein powder supplies the necessary amount needed and can aid weight loss, develop muscles, assist in faster recovery after a workout and supply extra nutrition.

The general recommendation for protein intake for adults per day is 46 grams for women and 56 grams for men.

For those into a heavy workout regime, the recommended dosage is 1.4 to 2.0 grams per kg of body weight.

It equals about 111-159 grams a day for someone who weighs 175 lb or 79.37 kg.

The 5 Best Substitutes For Protein Powder

With protein being an essential nutrient, it’s vital to receive a sufficient quantity daily.

Protein powder can help achieve that, but if you don’t like to take it, here are the 5 best substitutes for protein powder.

1 – Milk


Milk is one of those foods that contain a high amount of protein and plenty of nutrients.

The most common milk sources are cows, goats, sheep, and buffalo.

However, people also use milk from yak, reindeer, donkey, camel and horses in some parts of the world.

It’s a healthy option for protein powder as it contains plenty of vitamins and minerals and protein, of course.

You can also drink it several times a day up until before bedtime.

The amount of protein in 100ml milk is roughly 3.4gms.

So, if you drink 200 ml milk five times a day, you get 34gms.

But since you will be eating other protein-rich foods during the day, you can drink 250ml three times and receive about 25.5gms protein from milk per day.

Suitable ratio.

Most protein powders contain 20-25gms per serving, while some contain even up to 80gms protein.

If you are physically active but not into intense training, you can take.

  • 1 serving of protein powder = 250ml milk (you get 8.5gms protein and more from other foods which you will consume along with milk. So, you will get a similar quantity to 1 serving of protein powder).

2 – Eggs


A very affordable and excellent substitute for protein powder, you can always depend on eggs.

One boiled egg contains 6 to 8gms protein depending on the size.

You can add it to your daily diet and eat it in any way you prefer.

Experts say it’s safe to consume 3 whole eggs per day.

But instead of eating in one go, you can include it in different meals throughout the day.

Eggs are pretty versatile and delicious at the same time.

They’re also nutritious but low in calories and sodium and contain the nine essential amino acids.

Eggs are also rich in vitamins, minerals and protein.

You can cook and eat eggs in many ways, including hard-boiled, soft-boiled, scrambled omelets, over easy fried, poached eggs and sunny-side up.

They are also useful in making mayonnaise, baked products, meringues, hollandaise and even sauces.

Suitable ratio.

Again, as you will be eating other foods rich in protein along with eggs, you can use.

  • 1 serving protein powder = 1 hard-boiled egg (cook in different ways too).

3 – Greek Yoghurt

greek yoghurt

It’s another alternative to protein powder, and you will love it.

Greek yogurt is a healthy choice because it contains less sugar, fewer carbohydrates and more proteins.

Making it involves straining of whey, so you get a better product.

You can find a variety of Greek yogurt at the stores.

However, not all are authentic Greek yogurt so read the composition carefully before buying.

If you have the time, you can also make it at home by following the correct steps.

You can eat Greek yogurt with fruits, nuts, bread or crackers.

You can also add it to sauces, salads and soups.

A regular serving of Greek yogurt can have up to 20gms protein.

Suitable ratio.

  • 1 serving of protein powder = 1 serving of Greek yogurt (add nuts or fruits or eat with bread or crackers).

4 – Oats Smoothie (with peanut butter and banana)

oats smoothie with peanut butter and banana

You can easily make a delicious smoothie and consume it as an alternative to protein powder.

Oats, peanut butter and banana together pack a sizeable amount of nutrients.

Besides, it’s also delicious, so adding it to your diet can be beneficial.

It can be a perfect breakfast after a workout session if you exercise in the morning.

Those who don’t work out in the mornings can also consume it during breakfast.

You need milk, a medium-sized banana, a tablespoon of peanut butter and 1-2 tablespoon of rolled oats.

Put all of them together in a suitable appliance and blend them.

Depending on the quantity, you will have a delicious smoothie with at least 15-30gms protein.

Suitable ratio.

  • 1 serving protein powder = 1 glass oats smoothie with banana and peanut butter.

5 – Mixed Nuts

mixed nuts

Mixed nuts can also be a good substitute for protein powder.

They are delicious, nutritious and you can eat some at any time.

However, it’s crucial not to buy salted products; so, check the ingredients before purchasing a pack.

You can find cashews, almonds, peanuts, pumpkin seeds, walnuts, hazelnuts, and pistachios in a pack of mixed nuts.

They contain vitamins, minerals, and Omega-3 fatty acids.

Nuts are rich in fats but unsaturated, and so they make you feel full after eating.

Regular consumption can aid in weight loss, manage diabetes, lower the risk of heart disease, and regulate cholesterol.

A 100gms mixed nuts can have about 20gms protein, and one hundred grams would be the equivalent of two handfuls.

So, you receive at least 20gms protein with just two mouthfuls.

Suitable Ratio.

  • 1 serving protein powder = 100gms or two handfuls mixed nuts.


Everybody likes different things. So, some people may love protein powder while others don’t.

But as there are plenty of protein sources, you can quickly get the daily required quantity.

Besides the five mentioned above, you can also try canned tuna, chicken, turkey mince, chocolate milk, cottage cheese, low-sodium beef jerky, beans and quinoa protein pancakes.

If you are into intense training, simply increase the quantity and add more protein-rich foods to receive the required amount.

Frequently Asked Questions (FAQs)

What are the benefits of using a protein powder substitute?

Protein powder substitutes can be used to enhance your daily nutrition and provide several health benefits.

Many common substitutes such as legumes, nuts, seeds, and dairy products contain significantly more fiber than protein powders which can help improve your digestion and regulate cholesterol levels.

Additionally, some plant-based protein powders contain high levels of essential vitamins and minerals which can boost energy levels and support healthy hair, skin, and nails.

How do I choose the right substitute for my needs?

In general, it is best to shop around to find a powder that contains all the necessary ingredients you need in order to reach your nutritional goals.

For example, if you are vegan or lactose intolerant, then it is best to choose a plant-based protein powder such as pea, hemp, or soy.

If you prefer more natural ingredients in your diet, then look for organic options with minimal added ingredients.

Are there any potential cons to using protein powder substitutes?

While there are many benefits to using protein powder substitutes, it is important to be aware of the potential downsides.

For instance, some plant-based options may contain fewer essential amino acids than traditional animal-based proteins and therefore will not provide as much nutrition.

Additionally, some products may have additional ingredients such as sugar or artificial flavoring which can cause unwanted side effects and weight gain. It is important to read nutrition labels carefully and make sure you are making the best choice for your needs.

Yield: 4 Servings

The 5 Best Substitutes for Protein Powder

The 5 Best Substitutes for Protein Powder
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes


  • Milk
  • Eggs
  • Greek Yoghurt
  • Oats Smoothie (with peanut butter and banana)
  • Mixed Nuts


  1. Pick your favorite substitute from the list above.
  2. Follow cooking directions for your selected substitute with the proper ratio of ingredients.
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