Delicious Shifts: 5 BEST Substitutes for Protein Powder

Ever find yourself staring at the empty tub of protein powder like it betrayed you? It’s a common kitchen tragedy.

We’ve all been there.

The realization hits: muscle-building dreams fading away because, frankly, who plans a grocery run right? Yet, here we are, flexing our creativity muscles instead. It’s time to pivot.

We dug deep into the pantry and found gems. Surprise, surprise, these everyday ingredients are about to become your new best friends in building those gains. No special trips to the store needed. This is the magic of finding substitutes, folks.

And oh, the stories we could tell about our own kitchen disasters turned triumphs! Each substitute has been a savior in more ways than one. Ready to get inventive?

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

Protein powder is a popular supplement used by many fitness enthusiasts and athletes to increase their protein intake.

However, if you don’t have access to protein powder or prefer alternative options, there are several substitutes available.

Substitute	Key Characteristics	Proper Ratio
Milk	Good source of protein, easily accessible	Use 1 cup of milk as a substitute for 1 scoop of protein powder
Eggs	High-quality protein, versatile	Use 1-2 eggs as a substitute for 1 scoop of protein powder
Greek Yogurt	Rich in protein, creamy texture	Use 1 cup of Greek yogurt as a substitute for 1 scoop of protein powder
Oats Smoothie	Fiber-rich, customizable	Blend 1/2 cup oats, 1 tablespoon peanut butter, and 1 banana
Mixed Nuts	Nutrient-dense, good source of healthy fats	Consume a handful of mixed nuts as a substitute for protein powder

Now let’s dive into each substitute in more detail:

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.

• Key Characteristics: Milk is a readily available source of protein. It contains both whey and casein proteins, making it a suitable substitute for protein powder. Use 1 cup of milk as a substitute for 1 scoop of protein powder in your recipes or shakes.

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.

• Key Characteristics: Eggs are a complete source of high-quality protein. They contain all the essential amino acids needed by the body. Eggs are versatile and can be used in various recipes. Use 1-2 eggs as a substitute for 1 scoop of protein powder, depending on your protein requirements and the recipe.

3 – 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.

• Key Characteristics: Greek yogurt is rich in protein and has a creamy texture. It can be used as a substitute for protein powder in smoothies, baked goods, or as a topping. Use 1 cup of Greek yogurt as a substitute for 1 scoop of protein powder to add protein and a creamy consistency to your recipes.

4 – 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.

• Key Characteristics: Oats are a good source of fiber and can provide sustained energy. To make an oats smoothie, blend 1/2 cup of oats, 1 tablespoon of peanut butter, and 1 banana with your choice of liquid (such as milk or water). This smoothie provides protein, healthy fats, and carbohydrates, making it a nutritious substitute for protein powder.

5 – 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.

• Key Characteristics: Mixed nuts, such as almonds, walnuts, and cashews, are nutrient-dense and contain healthy fats and protein. They make for a convenient and portable protein-rich snack. Consume a handful of mixed nuts as a substitute for protein powder to boost your protein intake.

Conclusion

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.