5 Fun Ways To Drink Your Protein (No Powders Required)
Chunky whey shakes are so yesterday.
You’re not imagining it. Protein is officially everywhere. A March 2026 study published in the Journal of Nutrition highlighted Americans’ growing interest in consuming more protein on a regular basis: People “increasingly use protein content as a marker of healthfulness.”
We all know the benefits of protein — building and maintaining muscle, providing more satiety, and replacing carbs and fat. Once upon a time, you had to scarf down whey shakes to hit your quota. Today, it’s a different story. Here are 5 fun ways to drink your protein that won’t give you the protein ick.
5 Ways to Drink Protein Without Powders
Before we dive into the best ways to drink protein, let’s establish our target: The 2025-2030 Dietary Guidelines for Americans recommend getting about 0.54-0.73 grams of protein per pound of body weight per day.
However: If you exercise regularly, especially with weight training, research suggests aiming for the higher end of that range — up to about 1 gram per pound of body weight — supports muscle growth, with little added benefit beyond that.
We may earn a commission if you buy through links in this article.
1. Protein Milkshake
You don’t need whey powder to make a protein shake. Start with 8 ounces of whole milk, add a serving (⅔ cup) of greek yogurt for consistency, and chuck in your favorite berries with a bit of honey to taste.
Protein: ~23g
2. Protein Soda
Protein sodas might be the sneakiest and most effective way to hit your daily protein target without sacrificing flavor. There are plenty of options on the market, but no protein soda has the nutritional and taste profile of Proda.
Protein: 10g
3. Kefir
Kefir is a yogurt-like drink that is believed to originate from the Caucasus mountains. It’s a popular alternative to standard yogurt for its probiotic qualities, and happens to contain a decent amount of protein as well. You can find plain, ready-to-drink kefir in most grocery stores.
Protein: 8-12g
4. Bone Broth
If you’ve heard of the carnivore diet, you know bone broth is all the rage in some wellness circles. There’s certainly a primal, ancestral appeal, but the nutritional content of bone broth isn’t worth overlooking: one cup provides collagen, electrolytes, valuable vitamins & minerals, and a decent bit of protein to boot.
Protein: 5-10g
5. Blended Silken Tofu
Tofu’s reputation precedes it somewhat, but it’s hardly the bland vegetarian staple it once was. Blended silken tofu is a drinkable version that’s high in protein and fantastic as a base for shakes or smoothies. Blend 3 ounces with granola, fruit, or flax seed, and you’ve got a high-protein breakfast beverage that won’t make your stomach queasy.
Protein: 5g
Bottom Line on Drinking Protein
Protein intake has come a long way from chicken breast and chunky shakes. Now that there are high-protein options available in different food and beverage types, it’s easier than ever to hit your quota.
That said, protein beverages shouldn’t be the primary protein source in your diet. Solid foods are more robust nutritionally and are critical for smooth digestion. Think of these ways to drink your protein as convenient add-ons to supplement your protein intake — don’t try to get all your protein from smoothies and sodas.
FAQs
Is drinking protein good for you?
Yes, drinking protein is good for you in the sense that liquid protein sources help you hit your daily protein quota. That said, beverages shouldn’t be your primary source of dietary protein.
What is the best drink for protein?
The best drink for protein is whole milk, kefir, or bone broth. These options provide a chunk of dietary protein along with valuable micronutrients and probiotics to support overall health.
Is protein soda good for you?
Yes, protein soda is good for you. Proda provides 10 grams of dietary protein per can without harmful additives like synthetic sugars. Protein sodas ensure you get the protein you need without having to suffer through chicken breast or unappetizing milkshakes.
Can protein drinks replace food?
No, protein beverages should not replace whole foods. Think of protein drinks as freebies; they provide a bit of extra dietary protein in tasty, prep-free formats, but you still need whole foods to regulate digestion and ensure you’re getting enough vitamins and micronutrients.
Is 50g of protein too much at once?
No, there is no upper limit to how much protein you consume in one serving. The body can partition over 100 grams of dietary protein in one serving.
