What Liquids Are High in Protein? Your Guide to Boosting Your Intake

October 24, 2025 •

4 min read

According to research, individuals over 30 can lose 3–8% of their muscle mass every decade. A strategic way to counter this is by incorporating protein into your diet, which begs the question: what liquids are high in protein? Fortunately, many convenient and delicious liquid options can help you meet your daily protein requirements, from shakes to natural beverages.

Quick Summary

This article explores a variety of protein-rich liquids, covering dairy and plant-based alternatives, supplements like protein powders, and nutrient-dense broths. It details the benefits, compares different sources, and provides homemade recipes to help you choose the best options for your health goals.

Key Points

Protein Shakes Offer Convenience: Whey, casein, and plant-based protein powders are highly concentrated and convenient sources of liquid protein.
Dairy Options Are Potent: Milk, Greek yogurt smoothies, and kefir are excellent natural sources of protein, often with added benefits like probiotics.
Vegan Liquids Abound: Soy milk and pea protein milk provide high-protein alternatives for those on a plant-based diet.
Timing Matters: Consuming protein liquids after a workout can aid recovery, while slow-digesting casein before bed supports overnight muscle repair.
Customize Your Protein: Making homemade high-protein liquids, like smoothies with Greek yogurt and nut butter, allows for dietary customization.
Bone Broth is a Savory Source: For a savory option, bone broth provides protein in the form of collagen, benefiting joints and gut health.

Incorporating high-protein liquids into your diet is a convenient and effective strategy for numerous health goals, whether you are an athlete focused on muscle recovery or an individual aiming for better weight management and satiety. From ready-to-drink options to simple homemade creations, the variety of choices means there is a liquid protein source suitable for nearly every dietary preference.

Dairy-Based Protein Liquids

Dairy products are among the most readily available and effective sources of liquid protein. Cow's milk, for instance, offers a significant amount of protein per serving and contains a blend of fast-digesting whey and slow-digesting casein. Opt for skim or low-fat versions to manage calorie and fat intake. For an extra protein boost, consider products like Fairlife, which uses ultrafiltration to concentrate the milk protein, delivering more protein per serving.

Kefir and Greek Yogurt Smoothies

Kefir is a fermented milk drink rich in probiotics and offers excellent protein content, aiding in both gut health and protein intake. Plain Greek yogurt is also an exceptional source of protein. By blending Greek yogurt with milk and your favorite fruits, you can create a delicious and satiating smoothie packed with protein. Adding a scoop of unflavored or vanilla protein powder can further amplify its protein power.

Plant-Based High-Protein Alternatives

For those following a vegan, vegetarian, or dairy-free diet, a number of plant-based liquids provide excellent protein. Soy milk is a standout, delivering about 7–10 grams of protein per cup, making it a high-quality, complete protein source. Pea milk is another good choice, with many commercial versions offering around 10 grams or more of protein per serving. It is important to note that popular choices like regular almond milk are typically low in protein unless fortified.

Commercial Vegan Protein Shakes

Ready-to-drink (RTD) vegan protein shakes, such as those from OWYN, Ripple, or Ensure's plant-based line, utilize protein from sources like peas, pumpkin seeds, and fava beans. These are designed for maximum convenience and often fortified with vitamins and minerals to provide a complete nutritional profile.

Convenient Protein Shakes and Powders

For many, the most direct path to liquid protein is through protein powder. These come in various forms, each with unique absorption characteristics:

Whey Protein: A fast-absorbing dairy protein ideal for post-workout recovery when muscles need amino acids quickly.
Casein Protein: A slow-digesting dairy protein that provides a sustained release of amino acids, often recommended before bed for muscle repair during sleep.
Plant-Based Protein Powders: Typically made from a blend of sources like pea, hemp, or brown rice to provide a complete amino acid profile.

Nutrient-Dense Savory Liquids

Protein drinks do not always have to be sweet. Bone broth is a savory, nutrient-rich liquid that has gained popularity for its benefits. It contains protein in the form of collagen, which is beneficial for joints, skin, and hair. Sipping on warm bone broth can be a comforting way to boost your protein intake while also delivering other vital nutrients.

DIY High-Protein Recipes

Creating your own high-protein liquids at home gives you complete control over ingredients and nutrition. Here are a couple of ideas from the University of Rochester Medical Center:

Yogurt Shake: Combine 1/2 cup light yogurt, 2 oz milk or soy milk, 1 scoop protein powder (any flavor), and 1 Tbsp sugar-free jelly in a blender until smooth.
Coffee Protein Shake: Mix 1 1/2 scoops of unflavored protein powder with a bit of water to form a paste. Then, stir in 6–8 oz of decaffeinated coffee until the consistency is liquid.

High-Protein Liquids Comparison Table


Liquid Source	Protein per Serving (approx.)	Source Type	Key Benefit	Best For	Vegan?
Cow's Milk (Skim)	8g per cup	Dairy	Balanced nutrition, calcium	General intake, smoothies	No
Soy Milk (Unsweetened)	7-10g per cup	Plant	Complete plant protein	Dairy-free, vegan	Yes
Whey Protein Shake	15-30g+ per serving	Supplement	Rapid absorption, muscle repair	Post-workout recovery	No
Greek Yogurt Smoothie	15-25g+ per serving	Dairy	Creamy texture, probiotics	High-satiety snack	No
Bone Broth	6-10g+ per cup	Animal	Collagen, savory option	Gut health, broth base	No
Pea Protein Milk	8-10g per cup	Plant	High protein for plant-based	Vegan, dairy-free	Yes

Conclusion: Finding the Right Balance

Ultimately, the best approach is to find a balance that works for your lifestyle and dietary needs. For a quick protein boost post-workout, a whey protein shake might be ideal. If you need a more sustained protein source, a casein shake or Greek yogurt smoothie could be beneficial. Vegan options like soy and pea milk offer excellent alternatives for those avoiding dairy. While high-protein liquids are a convenient tool, they are best used to supplement a diet rich in whole foods, ensuring a full spectrum of nutrients. By understanding the options available, you can make informed choices to support your health goals. For further reading, an authoritative source on general nutrition is the National Institutes of Health. [Link: National Institutes of Health (NIH) | (.gov) https://www.nih.gov/health-information].

Frequently Asked Questions

While protein powders are convenient, whole foods generally provide a broader range of vitamins, minerals, and fiber. Protein liquids are best used to supplement a diet rich in whole, minimally processed foods.

Whey protein is fast-digesting, making it ideal for immediate post-workout recovery. Casein protein is slow-digesting and provides a sustained release of amino acids, often preferred for consumption before bed.

Yes, high-protein plant-based milks like soy and pea milk, along with commercial vegan protein shakes (e.g., OWYN, Ripple), make it easy to meet protein needs on a vegan diet.

Protein shakes can be beneficial for weight loss by increasing feelings of fullness and supporting metabolism. However, they should be consumed as part of a balanced, calorie-controlled diet.

To make a high-protein smoothie at home, blend ingredients like Greek yogurt, milk or soy milk, a scoop of protein powder, and high-protein additions like nut butter or chia seeds.

Regular almond milk is naturally low in protein, typically containing less than 2 grams per cup. If you need more protein, look for fortified versions or choose soy or pea milk instead.

Yes, bone broth is a good source of protein, especially collagen, which supports joint health. It's a great savory option for boosting protein intake.