Protein Powder Substitute – Top 5 Options

One easy solution to increase your protein intake is by taking protein powder. There are various types to choose from: egg protein, brown rice protein, pea protein, vegan protein powder, beef protein powder, hemp protein powder, and pea protein isolate. 

However, they contain other ingredients, such as extra calories and sugar. Fortunately, some of our daily food choices are a natural substitute for protein powder, such as lean meats, Greek yogurt, and nuts.

This article will point out the top five options for protein powder substitutes. If you’re interested to know more, keep reading!

Protein Powder Substitutes – Top 5 Options

1. Greek Yogurt

One adequate protein powder substitute is yogurt, which contains 5.5g of protein per 100 grams. It is advisable to go for the ones with lower fat as it reduces the number of calories and fat in your diet.

Greek yogurt is concentrated in casein protein which digests at a slow pace and assists in repairing your muscles during the day or overnight. The yogurt can be consumed alone as a snack or as an addition to snacks like oats, almond butter, etc.

2. Eggs

Eggs are one of the best protein substitutes and the top choice for protein. About 5.7g of protein is dominant in a medium-sized egg. You can also consume it in various ways, such as soft-boiled, hard-boiled, poached, scrambled, or fried. 

Most people think that only the egg white is rich in protein while the yolk contains fats. On the contrary, the yolk makes up the majority of the protein content of the egg and also contains essential amino acids. 

However, consuming the whole egg gives you a complete source of protein and other relevant ingredients such as Omega-3 acids.

3. Seeds and Grains

Seeds can pass as a fantastic high-protein snack and substitute for protein powders. They can be blended and added to other meals for ease of consumption. Some include oats, hemp hearts, quinoa, pumpkin, and flax seeds. 

Hemp seeds contain all the nine essential amino acids, and a three-tablespoon serving offers about 10g of protein. 

4. Nuts

Nuts are another excellent alternative to protein powders. They can be consumed whole, crushed, sliced, or included in a baked dessert.

Peanuts, almonds, and pistachios give about six grams of protein per ounce, while macadamias and pecans provide about three grams per ounce.

The time-to-time consumption of nuts helps with weight loss, regulates cholesterol, reduces the risk of heart disease and manages diabetes. We advise considering the ingredients used in making the nuts before purchasing a pack, as some contain salted components. 

5. Beans and Legumes

Legumes and beans are touted as excellent protein sources, containing branched-chain amino acids, and are also of top-notch nutritional value.

However, there are various beans, and their protein concentration depends on the type. These include Tofu with 8 grams of protein, soybeans with 14 grams per ½ cup, navy beans with 7.5 grams per ½ cup, peas with 4 grams, and tempeh with about 15 grams per ½ cup. 

Why People Choose Protein Powder Substitutes

1. Unhealthy Ingredients

Some protein powders contain artificial ingredients such as sugar and artificial sweeteners, which might harm the body, especially for people with allergies. 

2. Texture and Taste

The texture and taste of protein powder might be unsatisfactory to certain people, so they resort to other options. 

3. Stomach Upset

Unlike lactose-free protein powder, some contain ingredients that are not ideal for those who are lactose-intolerant. One example of this is a milk-based protein powder. 

Frequently Asked Questions

What does a protein powder do for you?

Protein powder is a crucial macronutrient that enhances weight loss, muscle building, and tissue repair. It also helps your body to make hormones and enzymes.

Which is the best powder for protein?

Your choice depends mainly on your health target, dietary needs, and preferences.

Plant-based protein powder is an excellent option for vegans, while whey protein powder is the best for athletes. Collagen powder is best for those who engage in resistance training, while egg white protein is best for those who are allergic to dairy products.

Does protein powder make you fat?

Using protein powder alone cannot cause you to gain weight, but the mode of usage can. For instance, you can start gaining weight if you include protein powder in your diet without regulating the rest of your meals to accommodate extra calories.

Some people’s primary intention when consuming them is to gain weight. However, if you are bent on losing weight, be mindful of your usage.

Also, when you use them as a meal replacement, you tend to gain weight. To avoid excess weight gain, pay attention to your consumption.

Is protein powder good for you every day?

Protein powder plays a vital role in repairing and building your body cells. Although the daily usage of the supplement does not pose any risk, it should not exceed your daily protein requirements.

Also, it is essential to note that continuous and everyday intake will likely result in weight gain. This also proves that you tend to displace other essential nutrients if you take them every day. 


Protein Powder Substitute – Top 5 Options

Protein powders may pose some harmful health hazards to some people owing to some of their artificial ingredients. However, there are alternatives to the intake of the supplement.

In this article, we have outlined the top five options as protein powder alternatives to give you a smooth ride to finding the best alternative for protein powders.

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Nathan Lloyd, MSc

I’m a personal trainer, based in Boulder, Colorado.
I service clients physically in the Boulder area, mainly in the ONE Boulder Fitness Gym, but am also available for online consulting and coaching.

If you’re interested in my personal coaching programs, please contact me via the contact page.