Are all protein drinks made with milk?

December 12, 2025 •

3 min read

Protein powders are derived from a variety of sources, including plants, eggs, or milk, challenging the assumption that all protein drinks are milk-based. This variety means that consumers have numerous options to choose from, depending on their dietary restrictions, health goals, and personal taste preferences.

Quick Summary

Protein drinks use a wide range of sources beyond milk, including plant-based ingredients like soy, pea, and rice, as well as eggs. Many options are available for those with lactose intolerance, dairy allergies, or vegan diets, with ready-to-drink shakes and versatile powders that can be mixed with water or non-dairy liquids.

Key Points

Not all protein drinks contain milk: Options like pea, soy, hemp, rice, and egg protein are widely available for those who avoid dairy.
Whey and casein are milk-based: Whey is a fast-absorbing protein, while casein is a slow-digesting one, but both originate from cow's milk.
Plant-based proteins are effective: Blended plant proteins from sources like pea and rice can create a complete amino acid profile comparable to dairy proteins.
Lactose intolerance has solutions: Individuals with lactose sensitivity can choose whey protein isolate, which has very low lactose, or opt for entirely dairy-free alternatives.
Mixers impact texture: The liquid used to mix protein powder affects consistency; water makes a thinner shake, while plant-based milk creates a creamier texture.
Sustainability is a factor: Plant-based protein sources generally have a lower environmental impact compared to animal-based proteins like whey.

Not All Protein Drinks Are Milk-Based

While whey and casein are well-known milk-derived protein sources, a significant portion of the protein drink market is dedicated to non-dairy and plant-based alternatives. These options cater to a growing number of individuals with lactose intolerance, milk allergies, or a preference for vegan and plant-forward lifestyles.

Dairy-Based Protein Drinks: The Standard Bearers

Milk-based proteins, primarily whey and casein, have long been a staple in the fitness world due to their complete amino acid profiles and high bioavailability. Whey is a fast-absorbing protein ideal for post-workout recovery, while casein digests more slowly, providing a sustained release of amino acids.

Whey Protein: A byproduct of the cheesemaking process, whey protein comes in three main forms: concentrate, isolate, and hydrolysate. Isolate is more processed and contains less lactose, making it a potentially tolerable option for individuals with mild lactose sensitivity.
Casein Protein: This slower-digesting milk protein is often used to promote muscle recovery over a longer period, such as overnight.
Lactose-Free Milk Drinks: Some products, such as Slate Milk, offer milk-based protein shakes that are processed to be lactose-free, providing a creamy dairy option without the associated digestive discomfort.

Plant-Based Protein Drinks: A Dairy-Free Revolution

For those who need or prefer to avoid milk, a vast array of plant-based protein powders and ready-to-drink shakes offers excellent alternatives. Many brands use blends of plant proteins to create a complete amino acid profile, rivaling that of whey protein.

Pea Protein: Sourced from yellow split peas, this protein is hypoallergenic and easy to digest. Studies have shown pea protein to be as effective as whey for muscle thickness gains when combined with resistance training.
Soy Protein: A complete, plant-based protein source that offers a comprehensive amino acid profile. It is a popular and effective alternative to milk-based options.
Hemp Protein: Derived from hemp seeds, this option is packed with fiber, omega-3s, and antioxidants, and is suitable for vegans.
Rice Protein: Typically made from brown rice, it is often combined with pea protein to create a complete amino acid profile.
Pumpkin Seed Protein: A nutrient-dense option that is part of many popular plant-based blends.

Other Non-Dairy Protein Sources

Beyond plant-based proteins, other milk-free options exist to cater to specific dietary needs or preferences.

Egg White Protein: Sourced from egg whites, this is a dairy-free animal protein suitable for those who are not vegan.
Collagen Protein: While not plant-based, collagen powder does not contain milk. It is popular for its potential benefits for skin, joint, and bone health.

Choosing Between Dairy and Plant-Based Protein

When deciding which type of protein drink is right for you, consider your personal dietary needs, health goals, and ethical stance. Both categories offer effective ways to increase protein intake and support muscle repair. The following table compares key aspects of dairy versus plant-based proteins:


Feature	Dairy-Based Protein	Plant-Based Protein
Source	Cow's milk (whey, casein)	Peas, soy, rice, hemp, seeds
Completeness	Complete amino acid profile	Can be incomplete unless blended (e.g., pea + rice)
Best For	Fast recovery (whey), slower release (casein)	Vegans, those with dairy intolerance/allergies
Digestibility	Highly digestible, but may cause issues for lactose-sensitive individuals	Often easier on the digestive system for sensitive individuals
Environmental Impact	Higher carbon footprint	Lower environmental impact
Texture	Generally creamy and smooth	Can be earthier or grittier (improving with newer processing)

Practical Considerations for Non-Dairy Shakes

For those mixing their own shakes, the liquid base plays a big role in the final product. Water is a low-calorie option, while plant-based milks like almond, soy, and oat milk add creaminess, calories, and additional nutrients. Ready-to-drink vegan shakes, like those from OWYN, offer convenience with complete plant-based protein blends.

Conclusion

In summary, the notion that all protein drinks are made with milk is a common misconception; the market is rich with diverse dairy and non-dairy options. From classic milk-derived whey and casein to a rapidly expanding range of plant-based proteins, consumers can find a product that aligns perfectly with their dietary restrictions, health objectives, and taste preferences. Whether you seek rapid absorption for post-workout recovery or a sustainable, allergen-friendly alternative, plenty of non-milk-based protein options exist to support your nutritional needs. Choosing the right protein drink is simply a matter of understanding the source and matching it to your lifestyle.

Learn more about different types of protein on Health.com.

Frequently Asked Questions

Yes, you can easily find high-protein drinks that are not dairy-based. Many brands offer excellent plant-based protein shakes using ingredients like pea, soy, and rice protein, which can be found in ready-to-drink formats or as powders.

Whey protein is derived from milk, specifically from the liquid part that separates during the cheesemaking process. Therefore, while it is a milk protein, it's a specific component, and not all milk-based products are whey.

For those with a dairy allergy, plant-based protein powders are the best option. Sources like pea protein, hemp protein, and rice protein are naturally dairy-free and can be blended to ensure a complete amino acid profile.

Vegan protein drinks can contain all essential amino acids, especially if they are formulated as a blend of multiple plant sources. For instance, a combination of pea and rice protein effectively creates a complete amino acid profile.

You can make a great-tasting protein shake without milk by using alternatives like almond, soy, or oat milk for a creamier texture. Adding frozen fruit, nut butters, or natural sweeteners like maple syrup can also enhance the flavor.

Whey concentrate contains a higher amount of lactose compared to whey isolate, which undergoes further processing to remove most of the lactose. Individuals with mild lactose intolerance may tolerate whey isolate better than concentrate.

Yes, egg white protein is available as a powder and is used in some protein shakes. It is a dairy-free animal protein option suitable for those who are not vegan.