8 High-Protein Drinks That Are Healthy and Delicious, According to Dietitians

Talk about tasty and nutritious!

Protein is a key component of any diet, and an essential macronutrient responsible for maintaining healthy cells and a healthy body. Though most of our protein comes from foods like legumes, eggs, meat, nuts, and fish, sometimes it can be difficult to meet your daily protein goals through food alone, so adding some high-protein drinks to your diet can be a quick and easy way to achieve this.

It's important to remember that high-protein drinks are meant to supplement rather than replace a meal, and no matter how much protein it contains, a beverage will not provide the same feeling of satisfaction and fullness as food, says registered dietitian Lisa Moskovitz, RD.

• Lisa Moskovitz , RD, is a registered dietitian and the founder of NY Nutrition Group
• Brittany Werner , RDN, is a registered dietitian and the director of coaching at Working Against Gravity

Additionally, “our body best absorbs and utilizes nutrients when we can get it from food," says Moskovitz. "We're not just getting one nutrient from poultry or fish or eggs, we're getting multiple, and they work together in a way that helps our body use them optimally." Processed foods, like protein powders and protein drinks, won't give you the same synergy, she adds. However, that doesn't mean you can't enjoy the occasional high-protein drink for that extra kick.

Here are eight high-protein drinks to consider.

Cow Milk

Cow’s milk provides around 8 grams of protein per 8 oz. cup. The protein content is similar whether it’s skim milk, whole milk, or everything in between, says Brittany Werner, RDN. Cow’s milk also gives you calcium and vitamin D, nutrients that support your bones. If you’re intolerant to lactose, there are a variety of lactose-free versions to choose from.

Soy Milk

An 8 oz. cup of soy milk gives you anywhere from 7 to 10 grams of protein, says Moskovitz. It has more protein compared to almond, oat, and coconut milk. This plant-based drink can also be a source of calcium and vitamin D, she adds. (Check the label to make sure that it has been fortified with these nutrients).

As for the controversy surrounding soy consumption and breast cancer risk, Moskovitz says that “it's more the ultra processed foods that contain the soy byproducts of soybean oil or soy lecithin which are more problematic” compared to soy milk. “Most of the research at this point shows that soy milk is safe, but if you don’t feel safe consuming soy or have a strong family history of breast cancer, that’s OK, there are other options.”

Kefir

Kefir is a dairy-based drink made from fermented milk. Besides being deliciously creamy and tart, it contains 8 grams of protein per 8 oz. cup. “It also has the added benefits of probiotics ,” says Moskovitz, which are good bacteria that support your gut health . “Adding more probiotics to our diet is kind of like adding more animals to the forest; the more animals we have in the forest, the healthier the forest."

Bone Broth

You can get around 10 grams of protein per 8 oz. cup of chicken bone broth. When boiled, protein is drawn out from the bones into the broth, says Werner. You can purchase bone broth ready-to-drink or make it yourself, though the latter will likely take you 12 hours or more. Bone broth is “great on a cold day or a sick day when it's really hard to get protein because you don't feel like eating, maybe from a sore throat,” says Werner.

Fairlife Protein Milk or Shake

Werner recommends Fairlife’s protein drinks as they can be found at many grocery stores and “typically do not cause as many gastrointestinal issues as some of the other brands might.” Fairlife’s Ultra-Filtered Milk contains 13 grams of protein per 8 oz. cup and is considered lactose-free. It comes in plain, chocolate, or strawberry flavors. There is a little more protein in Fairlife’s Core Power Shakes, around 14.8 grams per 8 oz. cup serving. The shakes are also low in lactose and come in vanilla, chocolate, and strawberry banana flavors.

Premier Protein Shake or Powder

Werner also suggests trying Premier Protein’s shakes or powder. The shakes come in fun flavors, especially around the holidays. For example, they've recently released pumpkin spice and peppermint shakes ahead of the holiday season. An 8 oz. cup serving of the shake contains approximately 20 grams of protein, while two scoops of the protein powder (39 grams) offers approximately 30 grams of protein.

A note: Premier Protein’s supplements contain whey protein concentrate, so Werner cautions that it may cause mild gas or bloating if you’re someone with severe lactose intolerance.

Orgain Protein Powder and Shakes

If you follow a plant-based diet, this is the commercial protein supplement to try, Werner says. Made of a blend of pea, brown rice, and chia seed proteins, Orgain is free from animal products and lactose. Two scoops of powder (45 grams) provides you 21 grams of protein. The ready-to-drink shakes have around 14 grams of protein per 8 oz. cup.

Even though it isn’t milky, Brittany warns that for some people, “there can sometimes be a little gas and bloating, depending on how your body tolerates a protein supplement.”

Ensure (Max Protein)

At 20 grams of protein per 8 oz. cup serve, Ensure Max Protein is a low-sugar protein drink that Werner also suggests as an option. It's often easier to find the brand at stores compared to other commercial protein supplements. Ensure isn’t organic or certified vegan, she says—if this is important to you, choosing a different high-protein drink is advised.