Looking for the best substitutes for protein powder? You have come to the right blog. Merriam-Webster defines protein as the most important component of food or a large class of organic compounds.
These compounds are characterized by amino and carboxyl groups linked by peptide bonds, especially in muscle, organs, hair, skin, and blood.
In other words, protein helps us build muscle mass and increase our metabolic rate over time through digestion.
But how can you add more protein to your diet without using supplements? Try these best substitutes for protein powder!
What Is Protein Powder?
Protein powder is meant to be mixed with water or milk to provide an additional source of protein. It can be used as a meal replacement, weight loss aid, or just simply as an energy booster.
Also, it can be used by people who are lactose intolerant or vegetarians to get the nutrients they may not otherwise get from their diet.
Generally, it’s always best to consult your doctor before adding any new supplement to your diet. Now let’s get to the best substitutes for protein powder already!
Best Substitutes for Protein Powder
1. Milk
To start with, Milk is one of the best substitutes for protein powder. It has a lot of protein and vitamin B12, which is hard to find in other foods. Milk can also be used as a substitute to create vegan recipes.
Plus, it’s super cheap and easy to find! Meanwhile, Dairy milk is one of the best substitutes for protein powder.
It has a lot of protein and vitamin B12, which is hard to find in other foods. Dairy milk can also be used as a substitute to create vegan recipes.
In addition to that, it’s super cheap and easy to find! The downside? Dairy milk isn’t the most environmentally friendly or sustainable option. This results from cows being raised on farms worldwide so people can drink their milk.
2. Protein And Rolled Oat Clusters
Rolled oats are the second on our list of the best substitutes for protein powder. One cup of oats contains all nine essential amino acids and is an excellent, inexpensive alternative to protein powder.
To make these clusters, process rolled oats in a food processor or blender until they form a fine powder.
Next, add honey and mix until combined. Stir in peanut butter (or any nut butter) and continue stirring with a spoon until the mixture becomes sticky. Afterward, pour the mixture onto a parchment paper-lined cookie sheet.
Then, press it down into one even layer using your fingers or the bottom of a glass that is about the same size as your cookie sheet.
Shape the mixture into small clusters before placing it in the fridge to set for at least 30 minutes, preferably overnight, before enjoying them!
3. Low-sodium Beef Jerky
The third on our list of the best substitutes for protein powder is Low-sodium beef jerky. This owes to the fact that it’s super healthy and provides an excellent source of protein. It tastes good too!
Moreso, you can add it to water or milk to make a shake, mix it with some honey and cinnamon in a bowl, or just enjoy it as is.
Low-sodium beef jerky contains about one gram of fat per ounce, so you can feel free to indulge a little bit without feeling guilty. Plus, there are lots of flavors available.
4. Quinoa Protein Pancakes
Quinoa protein pancakes are a great way to substitute your protein powder in the morning. This substitute is healthy and will help you fill up before the day starts.
To make these particular best substitutes for protein powder: Mix quinoa powder, egg white, liquid egg whites, baking powder, and cinnamon in a bowl.
Directions to follow: Pour mixture into a heated pan on medium heat and cook for about three minutes on each side or until cooked through. Finally, top with honey or maple syrup.
5. Oats Smoothie (With Peanut Butter And Banana)
Best substitutes for protein powder? Oats are a great way to use your old bananas and peanut butter. Plus, they are a great source of protein and healthy fats, which is what we need to maintain muscle mass.
On the other hand, Peanut butter and banana are also good sources of energy that will keep you going all morning.
Throw them all into a blender with milk or water and a little honey or maple syrup to sweeten it up. This makes the perfect substitute for your protein shake at breakfast!
This oatmeal smoothie is high in protein but low in fat and sugar, making it an excellent substitute for protein powder.
For this breakfast recipe, you’ll need the following:
- Banana.
- Cooked oats (or rolled oats).
- Milk.
- Peanut butter.
Instructions for preparation: Peel the banana and chop it into small pieces. Then, put them in the blender with the rest of the ingredients.
Blend until there are no chunks left. Lastly, pour into a bowl or glass, and enjoy!
6. Eggs
Eggs are also the best substitutes for protein powder because they contain all the essential amino acids that your body needs to build muscle.
Plus, eggs are inexpensive, and you can buy them anywhere. If you are not a fan of eating eggs, try substituting them for scrambled eggs or an omelet.
Eggs have the added benefit of being high in iron, which is important if you do not eat red meat.
7. Greek Yoghurt
As one of the best substitutes for protein powder, Greek yogurt contains all the amino acids you need to rebuild your muscles after a tough workout.
Greek yogurt contains an average of 20-25g of protein per cup. This makes it an easy choice if you want the right amount in your diet.
Besides, it doesn’t have any artificial flavors or coloring, meaning that all tastes and nutrients are natural. You can also add fruit or honey to sweeten it up and make it more palatable.
8. Cottage Cheese
Talking about the best substitutes for protein powder, Cottage Cheese isn’t left out. It is made up primarily of milk proteins, which are easier to digest than whey and soy proteins found in most supplements.
Plus, cottage cheese contains all the amino acids and calcium your body needs.
Furthermore, Cottage cheese is a great protein source if you’re lactose intolerant because it doesn’t contain any lactose.
And while it has a higher fat content than other substitutions like hemp or pea protein, it’s still a low-calorie option that won’t add too many calories to your diet. Plus, cottage cheese tastes great on its own or is mixed with fruit like bananas or strawberries!
9. Mixed Nuts
Nuts are one of the best substitutes for protein powder that you can use in recipes. They are high in fiber, protein, and healthy fats that can help keep you feeling full and energized all day.
You’ll want to make sure you buy nuts with minimal salt, so they’re not too salty when they’re added to your food or drink.
For example, almonds and walnuts are great options. Almonds also provide a good source of calcium, vitamin E, magnesium, and riboflavin.
These are all important nutrients that may help reduce the risk of heart disease! Nuts can be used as a substitute in many different recipes- even ones that call for eggs!
10. Low-fat Chocolate Milk
Low-fat chocolate milk is one of the best substitutes for protein powder. It has lots of calcium, which helps bone health, and builds muscle.
Also, it has lots of protein and a little bit of sugar to keep you energized. Make sure you buy the low-fat version! You don’t want to ruin your efforts by drinking too much fat.
11. Almond Butter
We are about to bring our list of the best substitutes for protein powder to an end, and we have Almond butter. It contains high amounts of healthy fats, including Omega 3s and 6s.
If you desire one of the best substitutes for protein powder that you can have without feeling guilty, almond butter is one!
12. Peanut Butter
There are best substitutes for protein powder you might not even know of. We have discussed them in this list; this is the last one; peanut butter.
If you are allergic or just don’t like almonds, then peanut butter can also be a good substitute. This is because it is lower in fat than almond butter and tastes just as good. Peanut butter wraps up our list of the best substitutes for protein powder!
Conclusion
The key to effective weight management, whether you’re working out or not, is consuming the right amount of protein daily. Protein helps muscles repair themselves after they’ve been worked out.
Also, it keeps you feeling full and satisfied throughout the day, so you don’t overeat. But what if you can’t get a hold of them, there are best substitutes for protein powder.
There are lots of ways to get your protein. However, sometimes you might want quick, easy, and best substitutes for protein powder that you can add to any meal or snack.
And this is without the substitutes altering the taste too much. So, we made a list of the best protein powder substitutes to ensure you have the right nutrition when you need it most!
