Dietitian's Pick: Dairy-Free Protein Shakes

Dietitian's Pick: Dairy-Free Protein Shakes

May 20, 2022Jennifer Blaser RD, LD

The protein aisle is full of options, and finding the right choice for you and your needs is not a one-size-fits-all. While most people can tolerate dairy-based protein options, some cannot or may prefer plant-based protein options. Another important consideration is whether you are using this as a meal replacement or to supplement a workout. Meal replacement shakes tend to be higher in calories to replace those from a meal and also contain more vitamins and minerals than you would find in the foods you would eat. A post-workout protein shake may be higher in protein and lower in carbohydrates and fat to promote muscle recovery. Below are a few of my favorite plant-based options to try:

  1. OWYN—A great plant-based protein option with Only What You Need (OWYN). These shakes are ready to drink and contain all 9 essential amino acids; they are also tested to be free from the top 8 allergens. They have a variety of great-tasting options, ranging in protein from 20g to 35g per serving. The protein shakes have 0g of sugar, making them a great option for a mid-day snack or post-workout beverage.
  2. EVOLVE—These ready-to-drink protein shakes have 20g of plant- based protein and a whopping 10g of fiber. They are free of dairy, soy, gluten and artificial flavors. My pick is the Mixed Berry Beet Flavor, a delicious way to power through your day!
  3. Vega—Protein powder made simple with only 4 ingredients, no gums, no stevia and 15g of plant protein.
  4. Amazing Grass Protein and Kale—This is a great scoopable protein option that also incorporates nutritious greens. Easy to add into morning oatmeal for a boost of protein or add to your favorite smoothie blend. The product is organic and contains 20g of high-quality plant protein per serving. Made in the USA with select ingredients thoughtfully curated from around the world.

For extra guidance on how you should be fueling your body, you can always reach out to our Hy-Vee dietitian team.

*The blog articles, recipes and recommendations found on this site are not intended as medical advice and should not replace consulting with your medical provider. Please consult a medical professional for individual advice.


About the Registered Dietitian  

Jennifer Blaser, RD, LD, received her Bachelor of Science degree in Dietetics from Iowa State University in 2010, where she also completed her dietetic internship. She also received her Bachelor of Science degree in Nutritional Science from Iowa State University. She is a member of the Academy of Nutrition and Dietetics and the Iowa Academy of Nutrition and Dietetics.

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