Yes, there are many options for non-dairy protein shakes. Protein shakes are a popular way to get extra protein in your diet, especially after a workout. Traditionally, protein shakes are made with whey or milk protein. However, with the rise in plant-based diets and dairy allergies, there is increasing demand for non-dairy shakes. The good news is that there are now many plant-based protein powders on the market made from peas, rice, hemp and other vegan sources. These provide all the muscle-building benefits of whey, without the dairy.
What are the most popular non-dairy proteins used in shakes?
Here are some of the most common proteins used to make non-dairy protein shakes:
- Pea protein – This is made from yellow split peas. It’s rich in BCAAs to help build muscle. Pea protein has a smooth, mild flavor.
- Brown rice protein – Sourced from brown rice, this protein is high in BCAAs. It has a grainy texture.
- Hemp protein – This comes from hemp seeds. It provides protein plus fiber, iron and omega-3s. The flavor is earthy.
- Soy protein – A complete protein made from soybeans. It’s been used in protein powders for years. The flavor can be bean-like.
- Pumpkin seed protein – Pressed from pumpkin seeds, this protein has a pleasant, nutty taste.
- Sacha inchi protein – Derived from a Peruvian plant, sacha inchi protein offers a nutty flavor.
These plant proteins can be used on their own or blended together to create non-dairy protein powders. When shopping, look for powders that offer 15-30 grams of protein per serving. Avoid added sugars.
What ingredients make the best tasting non-dairy shakes?
Non-dairy shakes can mimic the taste and texture of whey protein shakes with the right ingredients. Here are some tips:
- Use a plant-based milk like almond milk, coconut milk, oat milk or soy milk as the base. This provides creaminess and flavor.
- Add nut butters like almond butter or peanut butter. They provide thickness plus protein.
- Use bananas, berries and other fruit to add natural sweetness.
- Vanilla, cinnamon and cocoa powder help boost the flavor.
- Add seeds like chia, flax or hemp for thickness, healthy fats and fiber.
- Use ice to make it cold and frosty.
- Sweeten with monk fruit, dates, agave or pure maple syrup instead of refined sugar.
Experiment with combinations to create something delicious. The possibilities are endless with non-dairy shakes!
What nutrients do you get from non-dairy shakes?
Non-dairy protein shakes can deliver all the same important nutrients as whey shakes:
- Protein – To build and repair muscle after exercise. Look for 15-30g per serving.
- BCAAs – Branch chain amino acids support muscle growth and performance.
- Healthy fats – From nuts, seeds or avocados to fuel the body.
- Vitamins and minerals – Such as calcium, iron, zinc, magnesium and B vitamins.
- Fiber – To support digestion and heart health.
- Antioxidants – From berries and other superfoods to fight inflammation.
The combinations are endless. You can create a power-packed nutritional shake without dairy.
Do you need protein powder for non-dairy shakes?
While you don’t need protein powder, it can be helpful to add it to non-dairy shakes for these reasons:
- Convenience – Powders are fast and portable.
- Higher protein – Powders pack 15-30g per serving. Hard to get as much from food.
- Muscle building – Protein powder provides amino acids to support fitness goals.
- Weight management – Protein is satiating and aids weight loss.
- Nutrient boost – Many powders add vitamins, minerals and superfoods.
With the right plant-based protein powder, you can quickly whip up a nutritious shake anytime, anywhere. Powders come in canisters or single-serve packets. Use recommended serving sizes.
Can you build muscle with plant-based protein?
Yes, you can absolutely build muscle and strength using plant-based protein powders. Here’s an overview:
- Plant proteins provide all essential amino acids needed to build muscle when combining sources. For example, pair rice protein with pea protein.
- Leucine is a key amino acid for muscle building. Pea and rice protein are high in leucine.
- Studies show plant protein is just as effective as whey protein for building muscle with weight training.
- Plant proteins are easily digested and absorbed by the body.
- BCAAs in plant protein signal muscle growth and performance.
- Use 20-30g of plant protein within 30 minutes after workouts for best results.
As long as you eat sufficient calories and protein daily, lift weights and allow muscle recovery time, plant proteins can be very effective for building lean muscle mass. A blend of pea and rice protein is ideal.
What are some good pre-made non-dairy protein shake brands?
Here are some of the top pre-made, ready-to-drink non-dairy protein shakes:
| Brand | Protein Source | Other Ingredients | Flavors |
|---|---|---|---|
| Orgain | Pea, rice, chia | Fiber, probiotics | Creamy chocolate fudge, iced cafe mocha, creamy strawberry |
| OWYN | Pea, pumpkin seed | Prebiotics, omega-3s | Chocolate, vanilla, strawberry |
| Aloha | Hemp, rice | Coconut oil MCTs | Chocolate, vanilla |
| Revly | Pea | Digestive enzymes | Wild berry, tropical twist |
| Vega | Pea, brown rice | BCAAs, probiotics | Chocolate, vanilla chai, berry |
Check the label for 15-30g protein, low sugar under 10g and ingredients you desire like added vitamins, fiber or electrolytes.
What are good simple recipes for non-dairy protein shakes?
You can easily whip up tasty non-dairy protein shakes at home too. Here are some simple recipes to try:
Vanilla Protein Shake
- 1 scoop vanilla plant protein powder
- 1 cup unsweetened almond milk
- 1 frozen banana
- 1 tbsp almond butter
- 1 tsp cinnamon
- 3 ice cubes
Chocolate Peanut Butter Shake
- 1 scoop chocolate protein powder
- 1 cup soy milk
- 1 tbsp peanut butter
- 1 frozen banana
- 2 tbsp cocoa powder
- 3 ice cubes
Berry Protein Smoothie
- 1 scoop vanilla protein powder
- 1 cup coconut milk
- 1 cup frozen mixed berries
- 1 tbsp ground flaxseed
- 1 tsp cinnamon
Get creative and come up with your own favorites! Let your taste buds be the guide.
Can you use water instead of non-dairy milk in shakes?
Yes, you can use water as the base for your non-dairy protein shakes. However, there are some disadvantages to this approach:
- Water leads to a thinner, less creamy shake texture.
- You miss out on nutrients like calcium, vitamin D and vitamin B12 found in non-dairy milks.
- There is less flavor without any creaminess.
- Some protein powders dissolve better in milk than water.
- Adding ingredients like peanut butter or bananas can seem disjointed in just water.
If you do use water, here are some tips:
- Use a blender instead of shaker bottle for smoother consistency.
- Add ice to help thickness.
- Include flavor boosters like cocoa powder, vanilla extract, cinnamon.
- Mix in peanut butter, avocado or fruit for creaminess.
- Use extra protein powder for more substance.
While shakes with water are doable, for best flavor and nutrition, stick to non-dairy milks like almond, oat or soy.
Do you need a blender to make non-dairy protein shakes?
No, you don’t need a blender to make non-dairy protein shakes. While blenders create the smoothest, frothiest shakes, you can mix up a great shake without one using these methods:
- Protein shaker bottle – The wire whisk inside mixes ingredients well. Just add 5-10 oz liquid, scoop in powder, shake vigorously and drink.
- Mason jar – Mix ingredients in a jar, screw on lid tightly and shake hard. The jar shape helps mixing.
- Immersion blender – Place ingredients in a tall vessel and blend with an immersion stick blender.
- Wire whisk – Simply mix everything in a bowl or cup with a wire whisk.
- Fork – If you have nothing else, use a fork to stir and mash ingredients together right in a glass.
While not as smooth as a blender, these methods let you enjoy protein shakes anywhere without appliances.
Do non-dairy shakes keep you full?
Yes, non-dairy protein shakes can be very effective for keeping you feeling full and staving off hunger. Here’s why:
- Protein is the most satiating macronutrient. It suppresses appetite by slowing digestion.
- Fiber from oats, chia seeds, peanut butter or powder adds bulk.
- Healthy fats like nuts and avocados increase satiety.
- Thicker shakes take longer to consume than juice or smoothies.
- Cold temperature helps you feel fuller compared to hot drinks.
- Avoid added sugars, which can spike then crash blood sugar.
- Pair shakes with snacks like nuts, hard-boiled eggs or edamame for sustained energy.
Aim for at least 15-20g protein and 5g fiber per shake. Sip slowly and use Whole food ingredients to achieve maximum satiety from non-dairy shakes.
Are there potential downsides to drinking non-dairy protein shakes?
Non-dairy protein shakes can be a healthy habit when consumed in moderation as part of a balanced diet. However, there are some potential downsides to watch out for:
- High in calories – Excessive intake can hinder weight loss goals.
- Blood sugar spikes – From added sugars and fruit juices.
- GI issues – Bloating, gas, cramps if protein amount is too large per serving.
- Tooth decay – Bacteria feeds on sugars and acids in shakes.
- Additive overload – From thickeners, preservatives and artificial flavors.
- Nutrient deficiencies – If crowding out whole foods from your diet.
- Food boredom – Lack of variety in flavors long-term.
To avoid pitfalls, consume sensible portions, rotate flavors, brush teeth after, and focus on Whole food ingredients. Shakes work best as meal replacements or recovery snacks rather than the bulk of your diet.
Conclusion
In summary, there are abundant options for protein-packed, non-dairy nutritional shakes. With the right plant-based protein powders and wholesome mix-ins, you can create shakes that are just as tasty and satisfying as traditional whey shakes. Non-dairy shakes provide an excellent way to increase protein intake, recover after workouts and manage your weight. Just be mindful of portions and ingredients for the healthiest results. Drink up!
