Meal replacement shakes are pre-made beverages designed to take the place of a regular meal. They contain a balance of protein, carbohydrates, and fats, as well as essential vitamins and minerals. Meal replacement shakes provide a convenient on-the-go breakfast or lunch option for people who are busy or have trouble preparing balanced meals.
Many popular meal replacement shake brands contain dairy ingredients like milk, yogurt, whey protein, and casein protein. This makes them unsuitable for people with dairy allergies, intolerances, or vegan diets. Fortunately, there are a number of high-quality dairy-free meal replacement shakes available.
Why Go Dairy-Free?
There are several reasons why someone may want or need to avoid dairy when choosing a meal replacement shake:
– Milk allergy – Some people are allergic to the proteins found in cow’s milk. A dairy-free shake prevents allergic reactions.
– Lactose intolerance – Lactose intolerant individuals lack enough of the enzyme lactase to properly digest lactose, the natural sugar in milk. This leads to gas, bloating, and other digestive issues when they consume dairy products.
– Vegan diet – Vegans do not consume any animal products, including dairy. Plant-based meal replacement shakes allow them to maintain their diet.
– Autoimmune conditions – Some autoimmune disorders are exacerbated by dairy consumption. Eliminating dairy may help reduce inflammation.
– Preference – Some people simply prefer the taste and texture of plant-based shakes over dairy-based options.
Dairy-Free Shake Ingredients
Dairy-free meal replacement shakes are formulated using plant-based ingredients that provide protein, carbs, fat, and nutrients without the use of dairy products. Here are some of the most common dairy-free shake ingredients:
– Plant-based protein – Soy protein, pea protein, rice protein, hemp protein, and other plant proteins are used to provide the amino acids needed to support muscle maintenance and recovery. They have a more neutral flavor than dairy proteins.
– Plant milks – Nut milks like almond milk, cashew milk, and coconut milk are frequently used as the base liquid in dairy-free shakes. They mimic the texture of cow’s milk while providing nutrients like vitamin D, calcium, and antioxidants.
– Oats – Whole grain oats add complex carbs, fiber, B vitamins, and minerals to shakes. Oat milk is also used as a dairy alternative.
– Nuts and seeds – Ground nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds boost the fiber, vitamin E, plant-based omega-3s, and overall nutrition in shakes.
– Fruits and greens – Bananas, berries, kale, and spinach add phytonutrients, fiber, and antioxidants as well as natural sweetness to shakes.
– Natural sweeteners – Maple syrup, dates, coconut sugar, and monk fruit are often used to sweeten dairy-free shakes without adding refined sugar. Stevia may also be used.
– Vegan emulsifiers – Soy lecithin and sunflower lecithin help create the smooth, creamy texture typically provided by dairy ingredients.
– Vegan vitamins/minerals – Many shakes are fortified with non-animal derived vitamins and minerals like vitamin B12, vitamin D, iron, and calcium to replace nutrients commonly obtained from dairy products.
Top Dairy-Free Meal Replacement Shakes
Here is a breakdown of some of the most popular and nutritious dairy-free meal replacement shakes available:
Ample Original
– Base ingredients: Pea protein, ground flaxseed, chia seed, oat fiber
– Macronutrients per serving: 16g plant protein, 37g carbs, 12g fat
– Key features: 400 calories, high fiber, low net carbs, no added sugar
– Flavors: Original, vanilla, chocolate, and coffee
Orgain Organic Protein Plant Based
– Base ingredients: Pea protein, brown rice protein, chia seed
– Macronutrients per serving: 20g plant protein, 7g carbs, 4g fat
– Key features: 150 calories, organic, high protein, low carb
– Flavors: Creamy chocolate fudge, vanilla bean
Garden of Life Raw Organic
– Base ingredients: Brown rice protein, chickpea protein, peas, chia, flax
– Macronutrients per serving: 20g plant protein, 7g carbs, 4g fat
– Key features: Organic, raw, probiotics & enzymes, no sugar added
– Flavors: Lightly sweet, vanilla, chocolate
Ka’chava Meal Replacement Shake
– Base ingredients: Pea protein, chia seed, rice protein, sunflower seed
– Macronutrients per serving: 25g plant protein, 24g carbs, 6g fat
– Key features: Vegan, all natural, 60+ superfoods, adaptogen herbs
– Flavors: Chocolate, vanilla, banana, matcha, acai, and unflavored
Huel Black Edition
– Base ingredients: Pea protein, oats, flaxseed, brown rice protein
– Macronutrients per serving: 30g protein, 38g carbs, 9g fat
– Key features: 400 calories, low carb, high protein and fiber
– Flavors: Chocolate, vanilla, unflavored, coffee caramel
Soylent Vegan Complete Protein
– Base ingredients: Soy protein, oat flour, sunflower oil, isomaltulose
– Macronutrients per serving: 20g plant protein, 21g carbs, 9g fat
– Key features: Vegan, nutritionally complete, texture-balanced
– Flavors: Chocolate, vanilla chai, vanilla, and unflavored
Benefits of Dairy-Free Meal Replacement Shakes
Switching to dairy-free meal replacement shakes offers several benefits:
– Avoid dairy allergy symptoms – Eliminating dairy prevents adverse reactions in people with milk protein allergy.
– Reduce digestive issues – Those with lactose intolerance can avoid gas, bloating, cramps, and diarrhea triggered by the lactose in dairy products.
– Support plant-based diets – Vegans and vegetarians can use dairy-free shakes to hit their protein targets and nutritional needs.
– Lower inflammation – Some studies link dairy proteins to inflammation in those with autoimmune conditions. Non-dairy shakes may help decrease symptoms.
– Potential weight loss – Some research has associated dairy consumption with weight and fat gain. Dairy-free shakes offer a convenient lower calorie meal option.
– More flavor options – Dairy-free shakes come in diverse flavors based on fruits, nuts, chocolate, vanilla, and more to please different palates.
What to Look for in Dairy-Free Meal Replacement Shakes
When evaluating dairy-free meal replacement shake brands and products, here are some key things to look for:
– High-quality plant proteins – Look for pea, rice, hemp, soy, and other plant proteins with a well-balanced amino acid profile. Shoot for at least 15-20g protein per serving.
– Lower in carbs – Seek shakes with around 20-40g net carbs per serving to help control blood sugar and hunger. Higher protein and fiber also balances carbs.
– Higher healthy fats – Healthy fats from seeds, nuts, and oils help make shakes more satiating. Look for at least 5-10g of plant-based fats per serving.
– Limited added sugars – Many shakes rely on natural sweeteners instead of added refined sugar to reduce calories and spikes in blood sugar.
– Nutrient fortification – Check that non-dairy shakes include sufficient amounts of nutrients like calcium, vitamin D, B vitamins, iron, etc. to replace what’s lost when omitting dairy.
– Organic ingredients – Organic plant proteins, fruits, greens, and grains ensure your shake doesn’t contain pesticides, herbicides, antibiotics, or GMOs.
– Great taste and texture – Sample different dairy-free shakes to find one with a mouthfeel and flavors you enjoy and will stick with long-term.
– Positive reviews – Read reviews and talk to others who use dairy-free shakes to evaluate their real-world benefits and taste.
– Reasonable cost – Dairy-free shakes often cost more than whey-based ones, but look for reasonably priced options to make them sustainable.
Potential Drawbacks of Dairy-Free Shakes
There are a few potential downsides associated with dairy-free meal replacement shakes to keep in mind:
– Reduced calcium and vitamin D – Many dairy-free shakes provide less of these nutrients critical for bone health. Look for shakes fortified with both calcium and vegan D3.
– Higher natural sugar content – Some shakes rely on fruit juices and purees for flavor and carbs, which may be high in natural sugars like fructose for those limiting sugar.
– Gastrointestinal effects – The fiber, sugar alcohols, or high-fat content in some shakes may initially cause digestive upset like gas, bloating, or diarrhea for some.
– Soy content – People with soy allergies or sensitivities need to avoid shakes containing soy protein and soy lecithin as an emulsifier.
– Less familiar flavors – Dairy-free shakes utilize more plant-based flavors like cocoa, vanilla, fruit, and greens which may take some adjustment.
– More expensive – Replacing dairy with high-quality plant proteins and organic ingredients makes most non-dairy shakes cost 2-3x as much per serving as whey protein shakes.
– Gritty texture – Some protein blends or brands of dairy-free shakes tend to develop a gritty, chalky texture, especially if not properly blended.
Frequently Asked Questions
Here are answers to some commonly asked questions about dairy-free meal replacement shakes:
Are dairy-free shakes as nutritious as regular shakes?
They can be, but you need to read labels to find a shake with equivalent amounts of protein, carbs, healthy fats, fiber, vitamins, and minerals as a whey protein-based shake. Look for a dairy-free shake formulated to provide complete and balanced nutrition.
Do you need to take supplements with dairy-free shakes?
Most well-formulated dairy-free shakes will already be fortified with nutrients like calcium, vitamin D, B vitamins, and iron to replace what is lost from removing dairy. But if following a restricted diet, it can be beneficial to supplement with a vegan multivitamin and omega-3’s.
Can you build muscle drinking dairy-free protein shakes?
Yes, you can still build muscle effectively with dairy-free shakes as long as they provide sufficient high-quality plant-based protein (15-30g per serving) along with carbs and healthy fats. Pea and rice proteins are great vegan-friendly proteins for supporting muscle growth after workouts.
Do dairy-free shakes help with weight loss?
They can aid weight loss by providing a convenient lower calorie meal replacement. But overall calorie intake and activity levels determine weight loss. Dairy-free shakes offer a nutritious option for plant-based dieters looking to shed pounds.
Are pre-made shakes healthier than homemade shakes?
Pre-made shakes offer convenience, but homemade shakes let you control the exact ingredients. Both can be healthy options depending on your goals. Pre-made shakes often provide more balanced nutrition in a ready-to-drink format.
The Bottom Line
Dairy-free meal replacement shakes utilizing high-quality plant proteins provide a nutritious and convenient meal option for those seeking to avoid dairy due to allergies, intolerances, or lifestyle diet preferences like veganism. Leading dairy-free shakes deliver complete nutrition and taste great with diverse flavors based on cocoa, vanilla, fruits, greens, and more. Just be sure to read labels and select shakes with sufficient protein, carbs, healthy fats, and vital micronutrients tailored to your individual needs and preferences. Used consistently as part of a healthy diet, dairy-free meal replacement shakes can help you look and feel your best.
