What's the Best Milk for Protein Shakes? Complete Guide

Plant-based milks like soy and oat are top choices for protein shakes, delivering 7–8 grams of protein per cup. For muscle gain, pick soy or oat milk for higher calories. For weight loss, choose almond milk (30–60 calories) or skim dairy milk (84 calories) if preferred.

Key Takeaways

• Plant-based milks meet different needs: Soy milk comes closest to dairy with 7–8 grams of protein per cup, while almond milk is best for calorie control, oat milk adds post-workout carbs, and rice milk works for multiple allergies.

• Match your milk to your fitness goals: For muscle gain, choose higher-calorie options like whole milk or coconut milk. For cutting, stick with skim or unsweetened almond milk. Oat milk is ideal for post-workout recovery thanks to its carb content.

• Texture and flavor matter too. Creamier options like oat and coconut milk make shakes rich and satisfying, while almond and rice milk create lighter blends for hot weather or pre-workout sips.

Understanding Your Milk Options

When choosing the best milk for your protein shake, you have two main categories: plant-based and dairy. We believe in providing complete information so you can make the best choice for your lifestyle and goals.

In this guide, we'll explore both plant-based and dairy options with full nutritional breakdowns, benefits, and considerations. Whether you're committed to a vegan lifestyle, lactose intolerant, or simply exploring alternatives, you'll find the information you need to make an informed decision.

Quick Comparison: At-a-Glance Guide

Note: Nutritional values are approximate and may vary by brand. Always check labels for fortification levels and added sugars.

The Best Plant-Based Milks for Every Goal

1. Soy Milk: The Muscle-Building Champion

Protein: 7-8g per cup | Calories: 80-100 | Fat: 4-5g | Carbs: 4g

Soy milk is the powerhouse of plant-based options. With protein levels that match traditional dairy milk and all nine essential amino acids, it's perfect for serious athletes and anyone focused on muscle building.

• Why it's great: Complete protein profile, creamy texture, fortified with calcium and B12, widely available

• Best for: Post-workout recovery, muscle building, high-protein vegan diets, bulking phases

• Flavor tip: Goes perfectly with chocolate and vanilla protein powders. The neutral to slightly sweet taste won't overpower your shake.

2. Oat Milk: The Recovery Specialist

Protein: 2-4g per cup | Calories: 90-120 | Fat: 2-3g | Carbs: 12-13g

Oat milk shines when you need both protein and carbohydrates. Those natural carbs make it exceptional for post-workout glycogen replenishment, while its creamy consistency creates incredibly smooth shakes.

• Why it's great: Natural sweetness, beta-glucan fiber for heart health, creamy mouthfeel, provides energy-boosting carbs

• Best for: Post-workout recovery, endurance athletes, morning shakes, anyone who loves naturally sweet flavors

• Flavor tip: Pairs beautifully with berry flavors and creates dessert-like thickness with chocolate protein powder.

3. Almond Milk: The Weight Loss Ally

Protein: 1-2g per cup | Calories: 30-60 | Fat: 2-3g | Carbs: 12-13g

When you're watching calories but still want a delicious shake, unsweetened almond milk is your answer. At just 30-60 calories per cup, it keeps your shake light while your protein powder does the heavy lifting.

• Why it's great: Extremely low calorie, subtle nutty flavor, vitamin E content, won't mask protein powder taste

• Best for: Cutting phases, weight loss, calorie restriction, pre-workout shakes, hot weather

• Flavor tip: The light texture works great for fruit-based shakes and keeps things refreshing rather than heavy.

4. Pea Milk: The Rising Star

Protein: 8g per cup | Calories: 70-100 | Fat: 2-3g | Carbs: 12-13g

If you can find it, pea milk is a game-changer. It matches soy milk's protein content while being allergen-friendly (nut-free, soy-free), making it perfect for those with multiple sensitivities.

• Why it's great: High protein, allergen-friendly, sustainable, creamy texture, neutral flavor

• Best for: Nut and soy allergies, muscle building, anyone seeking variety in high-protein options

• Flavor tip: Works with virtually any protein powder flavor without clashing.

5. Coconut Milk: The Creamy Indulgence

Protein: 0-1g per cup | Calories: 50 (beverage style) | Fat: 2-3g | Carbs: 12-13g

Coconut milk brings tropical vibes and luxurious creaminess. While low in protein, it adds healthy fats that support hormone production and create incredibly satisfying shakes.

• Why it's great: Rich, creamy texture, tropical flavor, MCT fats for energy, makes shakes taste indulgent

• Best for: Bulking, adding healthy fats, creating dessert-like shakes, and tropical flavor combinations

• Flavor tip: Exceptional with chocolate, vanilla, and any tropical fruit flavors. Makes your shake taste like a treat.

6. Cashew Milk: The Smooth Operator

Protein: 1g per cup | Calories: 25-50 | Fat: 2-3g | Carbs: 12-13g

Cashew milk offers ultra-smooth creaminess with minimal calories. It's less common but worth seeking out if you want richness without the calorie load of coconut milk.

• Why it's great: Creamy without being heavy, subtle sweet flavor, lower calorie than other creamy options

• Best for: Balanced nutrition, those who want creaminess on a calorie budget

• Flavor tip: Pairs well with vanilla and nut-flavored protein powders, adding a naturally smooth and mild sweetness to your shake.

7. Rice Milk: The Gentle Option

Protein: 0-1g per cup | Calories: 110-130 | Fat: 2-3g | Carbs: 12-13g

Rice milk is the most hypoallergenic choice available. If you're managing multiple food sensitivities, this is your safe harbor.

• Why it's great: Free from all major allergens, very gentle on digestion, naturally sweet

• Best for: Multiple food allergies, sensitive stomachs, nut-free, and soy-free needs

• Flavor tip: The natural sweetness means you might want to use less sweetener in your overall shake recipe.

Top Dairy Milk Options

For those who include dairy in their diet, cow's milk provides complete protein with all essential amino acids. All dairy varieties deliver 8 grams of protein per cup, making them a solid choice for muscle building and recovery.

1. Whole Milk: Best for Weight Gain

Protein: 8g per cup | Calories: 146-152 | Fat: 8g | Carbs: 12-13g

Whole milk contains the highest calorie and fat content among dairy options. The higher fat content supports hormone production and provides sustained energy for intense workouts.

• Why some choose it: Rich, creamy taste, calorie-dense for bulking, complete protein, naturally high in calcium and vitamin D

• Best for: Bulking phases, muscle gain, post-workout recovery, those needing extra calories

• Considerations: Contains lactose (problematic for 65% of adults), higher in saturated fat, not suitable for vegan lifestyles, higher environmental impact than plant alternatives

2. Skim Milk: Optimal for Weight Loss

Protein: 8g per cup | Calories: 80-84 | Fat: 0-0.5g | Carbs: 12-13g

Skim milk provides 8 grams of protein with minimal fat. Fat removal reduces total calorie density while maintaining protein content, making it popular for weight management.

• Why some choose it: High protein with low calories, familiar taste, calcium-rich, lean option

• Best for: Cutting phases, calorie restriction, lean muscle maintenance, weight loss goals

• Considerations: Contains lactose, less satisfying due to no fat, not suitable for vegan lifestyles

3. Low-Fat Milk: Balanced Middle Ground

Protein: 8g per cup | Calories: 102-106 | Fat: 2-3g | Carbs: 12-13g

Low-fat milk offers 8 grams of protein with moderate calories. This option balances protein delivery with moderate calorie control.

• Why some choose it: Balanced macros, familiar taste, good protein content, middle-ground option

• Best for: General fitness, moderate calorie management, daily protein supplementation

• Considerations: Contains lactose, not suitable for vegan lifestyles, no standout advantages over plant alternatives

Our Perspective: While dairy milk does provide complete protein, plant-based options like soy and pea milk offer comparable protein (7-8g per cup) with added benefits, including easier digestion for most people, lower environmental impact, and alignment with compassionate, sustainable living. If you're considering dairy, we encourage exploring fortified plant alternatives first.

Why Plant-Based Milk Works Perfectly for Protein Shakes

Plant-based milks aren't just for people avoiding dairy, they're smart choices for anyone looking to optimize their nutrition. They're naturally lactose-free, easier on digestion for many people, better for the environment, and available in varieties that match every fitness goal and flavor preference.

The best part? You don't sacrifice protein when you go plant-based. Options like soy milk deliver 7-8 grams of complete protein per cup, putting them right on par with dairy alternatives.

Matching Milk to Your Fitness Goals

1. Building Muscle and Gaining Weight

Top plant-based choices: Soy milk or pea milk for maximum plant-based protein

Dairy option: Whole milk (if not following a vegan lifestyle)

Why plant-based works: You need both adequate protein and sufficient calories to build muscle. Soy and pea milk deliver 7-8g of complete protein per cup, giving your shake a solid foundation before you even add protein powder. They're easier to digest than dairy for many people and offer comparable nutrition.

Pro strategy: If you need extra calories for bulking, blend soy milk with a tablespoon of nut butter or use a 50/50 mix of soy and oat milk for protein plus carbs.

Daily approach: Use higher-protein plant milks for your post-workout shake and throughout the day to hit your protein targets consistently.

2. Losing Weight and Cutting

Top choice: Unsweetened almond milk for maximum calorie control

Why it works: At only 40 calories per cup, almond milk lets you create filling, protein-rich shakes without blowing your calorie budget. Your protein powder provides the nutrition while the milk keeps things light.

Pro strategy: Save your calories for nutrient-dense whole foods by keeping your shake base light. Use almond or cashew milk and focus on getting protein from your powder.

Daily approach: Stick to unsweetened versions religiously, as flavored plant milks can hide 5-10g of added sugar per serving.

3. General Fitness and Health

Top choice: Rotate between soy, oat, and almond milk for variety

Why it works: Variety ensures you're getting different nutrients and prevents flavor fatigue. Each type offers unique benefits.

Pro strategy: Keep multiple types on hand and choose based on your daily needs, soy for high-protein days, almond for lighter days, oat when you need energy.

Special Dietary Considerations

Managing Lactose Intolerance

Good news: All plant-based milks are naturally lactose-free. This means no bloating, no digestive discomfort, and no compromising on your protein shake routine.

• Best bet: Start with soy milk for protein or oat milk for creaminess, then experiment to find your favorite.

Living Fully Vegan

Plant-based milks make it effortless to maintain a vegan lifestyle while hitting your protein goals.

• Essential tip: Always choose fortified varieties to ensure you're getting vitamin B12, calcium, and vitamin D (nutrients that vegan diets sometimes lack).

• Protein focus: Prioritize soy or pea milk to boost your daily protein intake from whole food sources, not just supplements.

Navigating Multiple Allergies

• Nut allergy: Choose soy, oat, rice, or pea milk

• Soy allergy: Choose oat, almond, cashew, rice, or pea milk

• Nut AND soy allergy: Rice milk is your safest bet, or try oat milk or pea milk

Read labels carefully, as manufacturing facilities may process multiple allergens.

Pro Tips for the Perfect Shake

1. Always go unsweetened: Flavored plant milks often contain 5-10g of added sugar per cup. Unsweetened gives you control over your nutrition.

2. Shake before pouring: Plant-based milks can separate. A quick shake ensures even consistency.

3. Check fortification: Look for added calcium, vitamin D, and B12 (especially important for vegans).

4. Buy in variety: Don't commit to a huge container until you've tried a brand. Plant milk taste varies significantly between manufacturers.

5. Store properly: Most plant milks last 7-10 days after opening. Write the date on the carton to track freshness.

6. Consider DIY: Making your own almond or oat milk is cheaper and lets you control thickness and sweetness. It takes only 5 minutes with a blender.

Tasty Protein Shake Recipes You’ll Love

1. Mocha Protein Shake

Mocha Protein Shake combines the bold taste of coffee with creamy chocolate and banana for a refreshing, protein-packed drink. It’s your ideal pick-me-up when you need something energizing yet nourishing.

2. Almond Banana PB Shake

Looking for something creamy and delicious? Almond Banana PB Shake combines banana, choco protein powder, peanut butter, and almond milk for a shake that’s both comforting and packed with flavor. Great when you want a tasty protein boost.

3. Strawberry Protein Shake

Bright and refreshing, Strawberry Protein Shake combines strawberries, banana, soy milk, and vanilla protein powder for a creamy, energizing drink. It’s a quick, feel-good option when you want something light but nourishing.

4. Choco-Covered Strawberry Protein Shake 

Choco-Covered Strawberry Protein Shake combines the rich taste of chocolate with the freshness of strawberries. With oat milk, banana, chia seeds, and chocolate protein powder, it’s a simple way to treat yourself while staying on track.

5. Salted Caramel Frozen Coffee 

Cool, creamy, and perfectly sweet, Salted Caramel Frozen Coffee blends coffee, caramel, and a hint of salt for an indulgent yet balanced protein treat. It’s the ideal mix of flavor and function for coffee lovers.

6. Mix-Berries Banana Smoothie

Packed with fruity flavor and plant-based goodness, Mix-Berries Banana Smoothie blends banana, mixed berries, and vanilla protein powder into a light, refreshing shake that’s perfect for mornings or post-workout recovery.

Choosing the Best Milk for Your Protein Shake

The best milk for your protein shake depends on your goals and preferences. For muscle gain, choose whole milk or soy milk for maximum protein. For weight loss, select skim milk or almond milk for fewer calories. Plant-based options work perfectly for vegan lifestyles.

Whole milk and soy milk deliver the highest protein content, while almond and oat milk provide lighter alternatives. Experiment with different options to find your preferred taste and texture combination.

Ready to upgrade your protein routine? EarthChimp organic vegan protein powder complements any milk choice perfectly. This premium protein powder boosts your shake's nutrition while supporting sustainable practices and delivering delicious results.

Frequently Asked Questions

Is Oat Milk Good for Protein Shakes?

Yes. Oat milk adds a creamy texture that makes shakes more enjoyable. Its higher carbohydrate content makes it especially effective for post-workout recovery, and it’s a good option for those avoiding dairy, soy, or nuts.

What’s the Best Milk for Protein Shakes for Weight Gain?

Soy milk and pea milk are excellent plant-based choices for weight gain because they provide 7–8 grams of complete protein per cup and are easier to digest than dairy for many people. For even higher calories, blend soy milk with a spoonful of nut butter or mix soy and oat milk for the perfect balance of protein and carbs.

Can You Drink Protein Shakes with Regular Milk?

Absolutely. Regular milk is a reliable choice for boosting protein and calorie intake, making it suitable for daily shakes. If you’re lactose intolerant, consider lactose-free or plant-based alternatives.

What Liquid Is Best for Protein Shakes?

The best liquid depends on your goals. Whole milk supports higher protein and calorie needs, while almond and oat milk provide lighter plant-based options. Soy milk is a strong alternative for those who want plant-based protein close to dairy levels. Consider whether you need milk or water mixing based on your calorie targets.

 

References:

• https://www.goodrx.com/well-being/diet-nutrition/meaning-of-milk-percentages

• https://www.healthline.com/health/milk-almond-cow-soy-rice#soy-milk

• https://dietitiansaustralia.org.au/health-advice/plant-based-milks

• https://www.healthline.com/health/milk-almond-cow-soy-rice#Milk-and-milk-alternatives

• https://www.webmd.com/diet/pea-milk-health-benefits

• https://www.nutritionix.com/food/milk-low-fat

• https://www.healthline.com/nutrition/cashew-milk-benefits#TOC_TITLE_HDR_2

• https://www.healthline.com/nutrition/oat-milk#nutrition

Disclaimer: This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.