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The 10 protein powder alternatives 2023 HomeGym101

Protein powder has come a long way in both taste and texture. There’s seemingly a flavor for everybody.

Still, not everyone likes the taste of protein powder. Not to mention the texture.

Are you looking for protein powder alternatives?

There are several good choices, from other supplements to food-based options. The best option is Plain Greek Yogurt. You can add a lot of different flavorings to this product.

There’s more, so let’s check out all the protein powder alternatives! 

In a Hurry? Here is our top pick:

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Here’s a Greek Yogurt that provides 25g of whey and milk protein per serving. That’s more than many protein powders. Oikos Pro Plain Greek Yogurt is available in a 32oz container.

Besides a high protein content, this size has 4g sugar and 3.5g fat per serving. The great thing about plain yogurt is that you can flavor however you like. If you’re watching sugar and carbs, you can avoid fruit. Or you can add as much fruit as you want.

Also, there are smaller, flavored single-serving containers. Included are Strawberry, Vanilla, Peach, and Mixed Berry.

These containers are 1 cup. They provide 20g of protein, 3g of sugar, and 3g of fat. There’s no added sugar and Oikos uses stevia to sweeten the flavored products. Finally, Oikos Pro has a nice thick texture.

  • Provides More Protein Than Any Other Yogurt – Oikos Pro Uses Whey Protein
  • Available Plain Or Flavored
  • Low Sugar
  • This May Be Hard To Find At Your Local Grocery Store

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You may not like protein powder. That doesn’t mean you won’t like protein bars. There are so many delicious flavors available. You won’t have trouble finding a flavor you like.

ONE Protein Bars come in 17 flavors. There’s Almond Bliss, Butter Pecan, and White Chocolate Truffle, to name a few popular options.

These bars contain 20g of whey and milk isolate protein. There’s only 1g of sugar, but they have 6g of sugar alcohol.

One Bars have a soft, easy-to-eat texture. They are convenient, and you can take a bar or two with you anywhere.

  • 20g Of High-Quality Protein Per Bar
  • Only 1g Of Sugar
  • Take Them With You – Great For Eating On-The-Go
  • May Not Be Ideal For Value-Conscious Users

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One excellent alternative to protein powder is an EAA/BCAA drink. These are made up of essential amino acids. These are aminos you have to get from your diet or from supplements. Amino acids are one of the key components of protein. 5% Nutrition All Day You May is a great addition to a high protein diet.

You can drink 1-3 servings during the day. Also, you can drink one while you work out.

This is a comprehensive formula that also provides conditionally essential aminos. Plus, there’s a high BCAA content, especially leucine. This is the most important amino for muscle growth.

Also, this formula has an amino support blend for better absorption.

Finally, All Day You May is available in 6 flavors, including Southern Sweet Tea and Watermelon.

  • Comprehensive Amino Acid Drink
  • Supplies Essential And Conditionally Essential Aminos – 6g BCAAs
  • Available In 6 Flavors
  • Contains Artificial Ingredients

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Protein Pancakes are a mainstay among bodybuilders, athletes, and fitness enthusiasts. Yet, if you aren’t using a protein powder, it’ll be hard to get enough protein in your pancakes.

Kodiak Power Cakes is a pancake and waffle mix with 21g of protein. This is when you use milk and one egg. With no eggs, it’s 18g protein.

Kodiak Power Cakes is a multi-grain mix with wheat, whey, and milk protein. Power Cakes are not a good option for low-carb dieters.

They are a little high in carbs, with 30g per serving. This includes 3g sugar and 5g fiber.

Still, they are a good option for anyone that enjoys a high-protein pancake or waffle.

  • The Dry Powder Provides 14g Of Protein – This Increases With Added Milk And Eggs
  • Available In Several Flavors Including Buttermilk, Strawberry And Dark Chocolate
  • Low-Sugar
  • Some Users Feel They Do Not Have Enough Flavor

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Here’s a shelf-stable, ultra-filtered milk product with 42g protein per bottle. Fairlife Core Power Elite is an RTD that’s available in a 12 pack.

There are various flavors you can choose from.

These include Chocolate, Vanilla, or Strawberry. One bottle contains 240 calories, and 8g of sugar. There’s zero lactose, and 8g total carbs. Sodium may be a little high with 250mg per bottle.

Core Power Elite is not a protein shake, it’s an all-milk product. This is a convenient and tasty protein powder alternative.


  • 42g Protein Per Bottle
  • Shelf-Stable Milk Beverage
  • Comes As A 12 Pack
  • Some Users Feel The Taste Has Changed

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Oatmeal by itself is not an alternative to protein powder. Yet, mix in a protein source and it’s a protein breakfast stable.

Powerful Foods Powerful Oatmeal provides 20g whey and milk protein per serving. They come in 2.3oz single-serving cups.

You just need to add your choice of water or milk. Zap it in the microwave and you have a quick, hot, high-protein breakfast.

There are several flavors available. Flavors include Apple Cinnamon, Blueberry Vanilla, and Peanut Butter & Honey.

This is a higher-carb product with 6g of sugar and 32g total carbs. That means it may not fit your low-carb diet.

Still, it’s a hot, delicious alternative to protein powder.

  • 20g Protein Per Serving
  • Comes In Single-Serving Cups
  • Several Flavors Available
  • Some Users Don’t Like The Texture

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P28 is the original high protein bread. Now, you can find various brands of high protein bread, bagels, and wraps almost anywhere.

P28 High Protein Bread is whole wheat and provides 14g of whey and wheat protein per slice. Also, there are 10g carbs and 3.5g fat per slice. Some of the fat sources are omega-3 fatty acids.

P28 makes a variety of high protein foods. Yet their bread remains their most popular product.

  • The Original High Protein Bread
  • 14g Whey And Wheat Protein
  • Also Contains Omega-3 Fatty Acids
  • A Little High In Carbs For Some Users

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What’s a better protein powder alternative than a high protein spread? You can use it with protein bread, crackers, rice cakes, or the food of your choice.

Nuts ‘N More Original Peanut Butter features 11g protein from nuts and whey isolate. Nuts ‘N More Spreads come in a variety of flavors.

These include Cookie Batter, Apple Crisp, Salted Caramel, and Toffee Crunch.

This is a low-sugar (1g), low total carb (9g) product. These spreads fit any low-carb diet.

They make a great high-protein alternative to protein powder.

  • 11g Protein Per Serving
  • Low Sugar-Low Total Carb
  • Available In 12 Flavors
  • Some Users Don’t Like The Texture – It’s Too Gritty

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There are so many alternatives to protein powder, you may never have to drink a protein shake again. One of the best alternatives is Shrewd Food Keto Protein Puffs.

This is a Keto-friendly Baked Cheddar Cheese Puff with 14g of milk protein per serving. Keto Protein Puffs are a light snack with only 90 calories per bag. There are 8 bags per pack.

Also, there are several other flavors such as Brick Oven Pizza, Sour Cream, and Strawberries and Cream.

These are a good alternative that make a tasty and crunchy on-the-go snack.

  • 14g Protein Per .74oz Bag
  • They Come As An 8 Pack
  • Wide Variety Of Keto-Friendly Flavors
  • Some Users Feel They Should Have More Protein

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What protein powder alternative guide would be complete without protein cookies? Quest Nutrition has expanded from protein bars. Now, they make a variety of protein foods. One of the most popular is their Protein Cookies.

These Cookies come in several great tasting flavors. Included are Peanut Butter, Chocolate Chip, and Snickerdoodle.

Quest Nutrition Protein Cookies contain 15g of milk and whey isolate protein per cookie. Isolate is the highest quality protein you can buy.

Also, these cookies have less than 1g of sugar, 4g net carbs, and 9g fiber. These numbers vary with flavor.

Still, they’re a good choice for Keto and other low-carb diets. Finally, these have a soft and chewy texture.

  • Whey And Milk Isolate Protein
  • Very Low Sugar
  • Soft, Chewy Texture
  • Some Users Don’t Like The Texture

Protein powder is a convenient way to meet your daily protein requirements. What if you don’t like protein powders? You have quite a few alternatives. The best alternative to protein powder is Oikos Pro Plain Greek Yogurt.

A 32oz container supplies 25g of whey concentrate and milk protein per serving. You can choose your own flavoring. It’ll taste different every time you have some. Comparatively, the protein content is higher than many protein powders.

Would you prefer a protein pancake breakfast? There’s Kodiak Power Cakes. This is a multi-grain pancake mix providing 21g protein with milk and one egg.

The dry mix provides 14g of whey and milk protein.

Sometimes you just have a craving for a cookie. Quest Nutrition Protein Cookies contain 15 g of milk and whey protein. They’re low in sugar and total carbs. Plus, they taste great.

You don’t have to use a protein powder. Not with so many great alternatives available!


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