Can I mix protein shake with almond milk?: The Ultimate Guide

October 26, 2025 •

4 min read

Over 50% of US households regularly purchase plant-based milk alternatives, with almond milk being a top choice. For those seeking a dairy-free or low-calorie base for their supplements, the question of 'Can I mix protein shake with almond milk?' is extremely common. The answer is a definitive yes, and when done correctly, it can result in a delicious, health-conscious beverage that supports your fitness goals.

Quick Summary

Mixing protein powder with almond milk is a popular dairy-free option for boosting protein intake, but it has distinct nutritional differences from cow's milk. While it offers a low-calorie base and added vitamins, it contains significantly less protein and can have a thinner texture. Careful selection of unsweetened varieties and complementary ingredients is key to creating a balanced and flavorful shake.

Key Points

Mixing is completely safe: You can mix your protein powder with almond milk without any negative effects on the shake's composition or your health, assuming no allergies.
Almond milk is low in protein: Unlike dairy milk, almond milk contributes very little protein to the shake, so you will be relying solely on the protein powder for your protein intake.
Choose unsweetened varieties: To control sugar intake and avoid unnecessary calories, always opt for unsweetened almond milk.
Customize for creaminess: For a thicker, more satisfying shake, add other ingredients like frozen fruit (especially bananas), nut butter, or seeds.
Ideal for certain diets: Almond milk is an excellent choice for those who are lactose intolerant, vegan, or managing their calorie intake for weight loss.
Read the ingredient label: Be mindful of added thickeners, gums, and flavors in commercial almond milk and choose fortified varieties for key nutrients like calcium and vitamin D.

Can I Mix Protein Shake With Almond Milk?: A Nutritional Deep Dive

Mixing a protein shake with almond milk is not only possible but a fantastic strategy for those managing calories, avoiding dairy, or simply preferring a lighter taste. However, it's essential to understand the full picture, including the nutritional differences compared to traditional dairy milk, potential drawbacks, and how to optimize your shake for taste and texture.

The Nutritional Breakdown: Almond Milk vs. Cow's Milk

Before you start blending, it's helpful to compare the two most common protein shake bases. This comparison table highlights the key nutritional differences per one-cup serving of unsweetened almond milk versus 2% cow's milk.


Nutrient	Unsweetened Almond Milk (1 cup)	2% Cow's Milk (1 cup)
Calories	~39 calories	~122 calories
Protein	~1.0 - 1.6 grams	~8.2 grams
Fat	~3.0 grams	~4.7 grams
Carbohydrates	~3.5 grams	~12.0 grams
Sugar	Low, ~0.6 grams	High, ~12.0 grams (lactose)
Calcium	Often fortified, ~24-45% DV	Naturally high, ~28% DV
Vitamin E	Very high, ~110% DV	Low
Main Benefit	Low-calorie, dairy-free	Higher protein, nutritionally complete

As the table shows, almond milk is significantly lower in calories, carbs, and fat, but also much lower in protein. For those on a calorie deficit or seeking a light beverage, this can be a major advantage. On the other hand, if your primary goal is to maximize muscle protein synthesis, you should be mindful of almond milk's lower protein content.

Benefits of Choosing Almond Milk

Low in Calories and Sugar: Unsweetened almond milk is ideal for weight management and calorie-controlled diets, providing a flavorful base without unnecessary sugar.
Lactose-Free and Vegan-Friendly: A perfect alternative for people who are lactose intolerant, have a dairy allergy, or follow a vegan lifestyle.
Rich in Vitamin E: Almond milk is an excellent source of this fat-soluble antioxidant, which helps protect cells from damage.
Good for Heart Health: It contains heart-healthy unsaturated fats and is cholesterol-free.
Fortified Nutrients: Many commercial brands are fortified with calcium and vitamin D, mimicking the bone-health benefits of dairy milk.

Potential Drawbacks and Considerations

Low Protein Content: Almond milk's minimal protein count means you rely entirely on the powder for your protein intake. For muscle-building goals, this may require a higher-protein powder or additional protein sources.
Thinner Consistency: Compared to dairy milk, almond milk can produce a less creamy, thinner shake. This is a matter of personal preference but can be adjusted with other ingredients.
Additives in Processed Varieties: Store-bought almond milks often contain thickeners, emulsifiers, or added sugar, which can add unnecessary calories and may cause digestive issues for some individuals. Always opt for unsweetened versions and read the ingredients list carefully.
Allergies: If you have a tree nut allergy, almond milk is obviously not a safe option.

How to Achieve the Perfect Almond Milk Protein Shake

To get the best results when mixing, consider these tips:

Choose Unsweetened Almond Milk: This allows you to control the sugar content and avoid unwanted additives.
Select the Right Protein Powder: The type of protein powder can affect taste and texture. Whey protein is a popular choice, but plant-based powders like pea or soy also mix well.
Enhance Creaminess and Flavor: Blend with other ingredients to add thickness and nutritional value. Consider frozen bananas, nut butter, chia seeds, or a scoop of yogurt (if you tolerate dairy).
Use a Blender: While a shaker bottle works, a blender will create a smoother, more consistent shake with no clumps.

Sample Recipes for Your Almond Milk Protein Shake

Here are a few simple recipes to get you started:

Classic Vanilla Almond Shake: 1 cup unsweetened almond milk, 1 scoop vanilla protein powder, 1/2 frozen banana, 1 tsp chia seeds, and ice cubes. Blend until smooth.
Chocolate Peanut Butter Shake: 1 cup unsweetened almond milk, 1 scoop chocolate protein powder, 1 tbsp peanut butter, and a handful of ice.
Berry Antioxidant Shake: 1 cup unsweetened almond milk, 1 scoop vanilla protein powder, 1 cup frozen mixed berries, and a handful of spinach.

Conclusion: Making the Right Choice for Your Goals

Can I mix protein shake with almond milk? Yes, absolutely. It's a highly effective and versatile option for many dietary needs. The key is to remember that almond milk is a low-calorie base, not a protein source, so the quality of your protein powder matters. By selecting an unsweetened variety and customizing it with other nutritious ingredients, you can create a perfectly balanced and delicious shake to fuel your fitness journey. Whether you're cutting calories or simply seeking a tasty, dairy-free alternative, almond milk is a great choice to experiment with.

For more detailed nutritional information and comparisons, consult with a registered dietitian or review reliable sources like those from the National Institutes of Health.

Frequently Asked Questions

No, mixing protein powder with almond milk does not cause any loss of nutritional benefits. You get the protein from the powder and the vitamins and minerals from the fortified almond milk.

The better choice depends on your goals. Cow's milk is higher in protein and calories, which is ideal for muscle gain. Almond milk is lower in calories and lactose-free, making it better for calorie management and those with dairy sensitivities.

You should use an unsweetened and unflavored almond milk. This allows you to control the sugar content and gives you a neutral base that pairs well with any protein powder flavor.

To thicken your shake, you can add ingredients like a frozen banana, a tablespoon of chia or flax seeds, a spoonful of nut butter, or a scoop of yogurt (if you consume dairy).

Yes, it will have a slightly different taste and texture. Almond milk is lighter and has a subtle nutty flavor compared to the creamier and richer taste of cow's milk. A quality protein powder and additional ingredients can easily mask any unwanted flavor.

Yes, almond milk is highly versatile and works well with all types of protein powders, including whey, casein, and various plant-based options like pea or soy protein.

Yes, it can be excellent for weight loss. Unsweetened almond milk is a very low-calorie base, so mixing with it can help you control your overall calorie intake while still providing the protein needed for satiety and muscle support.

While almond milk is low in protein, many commercial brands are fortified with important vitamins and minerals, including vitamin D and calcium. Athletes should focus on selecting a high-quality protein powder and may need to add other nutrient-dense ingredients like fruits and seeds to meet their specific needs.