Best Milk For Protein Shakes

9 Best Milk For Protein Shakes in 2022

The truth is that no matter how hard brands strive to make good-tasting protein powders, practically all protein powders taste terrible. Making protein shakes with milk is a healthy way to improve their taste!

But which milk is better for protein shakes? Skim milk, reduced fat and whole cow’s milk, goat milk, and plant milks such as almond milk, pea milk, oat milk, hemp milk, and soy milk are all excellent choices for protein shakes. Continue reading to learn how to choose the best milk for protein shakes!

How To Choose The Best Milk For Protein Shakes

If protein shakes are a part of your diet, you have undoubtedly experimented with various preparation methods. If you are in a rush or don’t care about the flavor of your protein shake, you can simply mix protein powder with water and gulp it.

But if you want to enjoy the flavor of your protein shakes, you can make them taste better by substituting milk for water! In addition to enhancing the flavor of the protein shake, milk enhances its consistency and adds numerous nutrients.

If you have opted to utilize milk as the base for your protein shakes, you have a number of possibilities. As the nutritional value, texture, flavor, and other features of various types of milk vary, there are a few factors you should consider when selecting milk for your protein shakes.


Many people who consume protein shakes do so in the hope of gaining muscle mass, and one strategy for doing so is to use milk instead of water. Soy milk and pea milk, for example, provide nearly as much protein as cow’s milk. We advise you to look at the milk’s fat and vitamin/mineral content in addition to its protein content.


Animal milk typically has more calories than plant-based milks. We advise you to investigate plant milks if you are concerned about the protein shakes’ calorie count.

Allergies And Lactose Intolerance

When selecting milk for protein shakes, keep in mind any food allergies you may have. If you are lactose intolerant, drink lactose-free cow’s milk or plant-based milk.


If you are really particular about the flavor of your protein shakes, you should also consider the flavor of the milk you use. Cow’s milk has a pleasant, slightly sweet flavor that is recognizable to nearly everyone. If you enjoy cow’s milk, you will enjoy its flavor in protein shakes.

Plant-based milks, on the other hand, have distinct flavor characteristics based on the plant from which they are formed. When selecting plant milk for protein shakes, you should consider your taste preferences.

Added Sugar

Plant milk is often sweetened with sugar by the manufacturer in an effort to improve its flavor. While this helps help the beverage go down easier, the extra sugar also contains carbohydrates and calories that you might prefer to avoid in your protein shakes.

If you’re going to buy plant milk, get the unsweetened kind if at all possible. When your beverage is done brewing, you can add a healthy sugar replacement to taste.


Making protein shakes with milk rather than water will result in creamier shakes. However, the consistency of various milk varieties varies. Make the protein shake with cow’s milk, coconut milk, or soy milk if you want it to be really creamy. Almond milk and hemp milk are two examples of plant milks that are relatively thin.

Best Milks For Protein Shakes

The protein shakes will be creamier and more tasty than if you prepared them with water, regardless of the milk you choose. Here are a few of the top protein shake milks!

1. Saco Mix ‘n Drink, Instant Powdered Skim Milk

If you don’t have lactose sensitivity but still want your protein shakes to be as creamy and low in fat as possible, skim milk is an excellent alternative. Skim milk may alternatively be branded as nonfat milk. All of the milkfat is removed from whole milk to get skim milk. The fat percentage of skim milk must be below 0.5%.

Whole milk and skim milk contain the same amount of protein. It also contains the same vitamins and minerals as high-fat milk. The minerals calcium, phosphorus, and vitamin D are still present in skim milk.

Fat-free milk contains no fat. Thus, it contains significantly fewer calories than whole milk. Still, it contains protein! Approximately 8.5 grams of protein are included in one cup of skim milk.

Recommended: Natrel Skim Milk
Use this skim milk to make protein shakes that are creamier, tastier, and more vitamin- and mineral-dense than those made with water.

Natrel skim milk has eight grams of protein and zero grams of fat per cup. It does not include GMOs, artificial ingredients, or preservatives.

2. Silk Shelf-Stable Almond Milk

Protein shake consistency can be easily adjusted by substituting milk for water. Still, milk increases the calorie content of protein shakes, which may not be desirable for some people. If you’re looking to lighten up your protein shake without increasing the calories, almond milk is a great choice.

The protein shake’s calorie count won’t change noticeably as long as you use unsweetened almond milk. As few as 30 calories can be found in 1 cup of unsweetened almond milk.

Protein content is low in almond milk since it is how almonds grow. Still, if you’re looking to up the satiety factor of your protein shake, you can find almond milk with additional protein.

Recommended: Milk Made From Organic Almond Nuts By Orgain
Almond milk with 10 grams of protein per serving and no added sugar. Pea protein is what gives it such a high protein count.

Calciferol is abundant in Orgain’s unsweetened almond milk, which has a subtle flavor. Vitamin D, phosphorus, and iron are also abundant. In addition to not having any genetically modified organisms (GMOs), this plant milk is also devoid of soy, gluten, and lactose.

3. Silk Unsweetened Organic Soymilk

Plant-based soy milk has almost the same amount of protein as cow’s milk. This makes soy milk a fantastic choice for those who wish to increase the protein in their shakes while keeping them vegan- and lactose-free. Soy milk is a good option for protein shakes because it doesn’t contain any cholesterol and only a tiny amount of saturated fat.

Soy milk is smooth and comparable in consistency to cow’s milk in terms of texture. You should definitely give soy milk a shot before giving up on the concept of using plant milk for protein shakes if you don’t like the thought of using almond milk due to its thin consistency.

However, since soy-derived goods have become more and more popular in recent years, there is a greater chance that you will purchase soy milk that is of low quality.

Recommended: Organic Silk Unsweetened Soymilk
Given that it is unsweetened, organic, and free of GMOs, this soy milk is a fantastic choice for protein shakes. There are a massive 8 grams of protein and 80 calories in one cup of Silk soymilk. Additionally a source of vitamins and minerals is this milk.

You will taste the mild and slightly sweet flavor of pure soy milk that goes well with many items because Silk soy milk is unsweetened and free of artificial flavors.

4. Reduced-Fat Milk

Reduced-fat milk has about 2% fat. It is an excellent choice for those who enjoy cow’s milk but prefer it to be neither fat-free nor excessively heavy in fat! Reduced-fat milk, often known as 2% milk, is better for you than whole milk. It has the same amount of protein as whole milk but not nearly as much fat.

A cup of whole milk has 8 grams of fat, but a cup of reduced-fat milk has 2.5-5 grams of fat. Because it is fortified, reduced-fat milk has more vitamins than full milk.

A2 2% Reduced Fat Milk is recommended.
You may use A2 2% reduced fat milk to make your protein shakes healthier and more full while avoiding the extra calories that come with whole milk. This milk has 5 grams of fat and 10 grams of protein per serving. It also contains vitamin A, C, and D, as well as calcium and potassium.

5. Ripple Non-Dairy Milk, Original

Mixed viewpoints exist regarding pea milk. Others claim it has an unpleasant bitter taste. Yellow pea protein is removed to produce pea milk. Water, vegetable oil, and textural enhancers are added to pea milk to improve its consistency. Additionally, pea milk is supplemented with vitamins and minerals.

Unsweetened pea milk has a taste similar to unsweetened almond milk. But pea milk is far more creamy than almond milk! If you dislike the taste of plain pea milk, you can choose vanilla- or chocolate-flavored alternatives.

Sproud Pea Milk is suggested
If the notion of using pea milk in protein shakes appeals to you, this pea milk contains no added sugar, gluten, or soy.

Sproud pea milk has only 60 calories and 4 grams of protein per cup. This pea milk is also an excellent source of vitamins B2 and B12, as well as vitamin A, vitamin D, potassium, and calcium.

Sproud’s dairy-free pea milk is available in a variety of tastes, including chocolate, vanilla, and Barista. This later item is sweetened with agave nectar.

6. Pacific Foods Hemp Original Plant-Based Beverage

Hemp milk is a great option for protein drinks if you prefer plant milks derived from seeds. Water and hemp seeds are blended together to make hemp milk. The milk from the hemp plant tastes mildly nutty and is silky smooth. To enhance the texture and taste of protein shakes, it is one of the best vegan milks you can use.

Among plant milks, hemp milk is not particularly high in protein. But it’s not too rich in fat, so it’s a nice choice for those who don’t want their protein shakes to be too caloric.

Recommended: Hemp Milk, Unsweetened, Pacific Foods
In addition to protein shakes, this hemp milk is great in coffee and smoothies because to its silky texture. Per serving, it provides 3 grams of protein and many beneficial minerals. Hemp milk from Pacific Foods is also offered in a vanilla flavor.

7. Califia Farms Oat Milk, Barista Blend

People who prefer mild-flavored plant milk should consider oat milk. To make this lactose-free milk, combine oats and water. Because oats naturally contain some sugar, even unsweetened oat milk has a sweet flavor. In general, oat milk has a milder flavor profile than other plant milks. Oat milk’s protein level is not as high as soy milk’s, which ranks first in terms of protein content.

Oat milk might not be the ideal option if you are lactose intolerant or vegan and need to add protein to your shakes using plant milk. But if you’re searching for a low-calorie and mildly flavored solution, it’s unquestionably a fantastic selection.

Pacific Foods Organic Oat Milk is advised.
This is a wise choice because it is organically grown and has 4 grams of protein per cup. Protein shakes made with this oat milk will also be fortified with calcium, potassium, iron, and vitamin D.

This oat milk does, however, have additional sugars. Choose the Reduced Sugar option if this is not a deal-breaker for you but you still want your drinks to have less sugar in them! In comparison to the original, it has four times less sugar.

8. Whole Goat Milk by Mt

If you want to grow muscle, we recommend making your protein shakes using whole milk. Whole milk contains more fat and consequently more calories than reduced fat cow’s milk and various plant milks.

One cup of whole milk has 150 calories, 8 grams of protein, and 8 grams of fat. Whole milk is rich and creamy due to its high fat content and can substantially improve the texture of your protein shakes.

The most important thing to remember about whole milk is that you shouldn’t drink too much of it. Whole milk contains a lot of saturated fat, which can cause high cholesterol and cardiac problems.

So, if you enjoy drinking whole milk for other milk-based beverages on a daily basis, we recommend using lower-fat milk for protein shakes to prevent taking too much saturated fat.

Organic Valley Whole Grassmilk is recommended.
This is certified organic. A glass of full milk. If you don’t mind the extra calories and fat, this grass-fed milk is creamy and will make a great base for protein shakes!

9. Goat Milk Moisturizer Premium Face Cream

When we think of animal milk, we immediately think of cow’s milk. But there are many alternatives, like goat milk! Goat milk tastes almost identical to entire cow’s milk. It is smooth and delicately sweet. Nutritionally, goat milk differs slightly from cow’s milk, making it a good alternative for some individuals.

Goat milk contains more fat and protein than cow’s milk. However, it has less lactose and is easier to digest than cow’s milk. If you want protein shakes to be especially creamy and full, goat milk is an excellent addition. Additionally, goat milk will enrich the protein shake with more vitamins and minerals than cow’s milk.

Recommended: Mayenberg Goat Milk Perhaps goat milk is not as popular as cow milk. However, there are some excellent solutions available on the market. This is whole goat milk that is free of preservatives and other additions. Each serving contains 8 grams of protein.

Related Questions

We anticipated that you may have some queries concerning the various milk available, especially the non-dairy alternatives, and we’ve included them here.

Can you make almond milk at home?

You can absolutely create your own almond milk at home. For a brief instruction, view this video from Clean & Delicious on YouTube:

Can you make hemp milk at home?

You can, indeed, produce your own hemp milk at home. For a short lesson, see this video by Detoxinista on YouTube:

Can you make oat milk at home?

Yes, it is possible to manufacture oat milk at home. Check out this instructional video from Cooking with Coit on YouTube.

Can you make pea milk at home?

Yes, you can make your own pea milk at home. Check out this video from Liliane Smith on YouTube for a quick tutorial:

Can you make soy milk at home?

Your own homemade soy milk is possible. If you need a short tutorial, watch this video from Mary’s Test Kitchen:

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