9 Alternatives to Protein Powder: Ditch the Powder and Try These Snacks Instead

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White and brown eggs in a bowl in front of a plant
Author Name: Beth Rush
Date: Monday February 3, 2025

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Protein powders are convenient, with many people relying on a quick shake for their daily requirements. Yet, several natural food alternatives to protein powders can offer a more wholesome way to meet your dietary needs. 

While the powder may be nutrient-loaded, you could benefit from a natural alternative or snack instead of dry and grainy shakes. Discover everything you need to know about your daily amino acid values and how to get the most value without choosing a dehydrated source. 

A spoonful of protein powder

Why Do You Need Protein?

You require protein to replace and grow muscle tissue, but it’s also essential for regulating your immune function, satiety and energy production. The recommended daily intake of amino acids depends on your age, weight and gender. The measure is to consume 0.8 grams to 1 gram of protein per kilogram of body weight. In metric measurements, that’s roughly 0.35 grams per pound of body weight. So, most people need 60 – 90 grams per day. 

Building muscle requires more amino acids, so those engaged in bodybuilding may consume more. Athletes may bulk up at 1.2 – 2.0 grams per kilogram of body mass. Eating protein generates hunger-reducing hormones that help you feel fuller for longer, which can convince you to eat less and lose weight. 

Alternatives to Protein Powder — Natural Sources

Skip nutrition from a tub — these are the whole foods you should eat to get your daily fix. These sources are much more comprehensive, covering a greater spectrum of amino acids than the dehydrated food in a jar that many rely on. 

1. Eggs

The amino acid found in eggs is called ovalbumin, and it’s ideal for repairing joints and cells. Each egg includes 6 grams of protein, so if you’re on a 30-30-30 diet, you must eat about five eggs per meal to hit the 30-gram mark. 

2. Greek Yogurt

The dairy-based product is loaded with protein. You’d need to eat about 300 grams or a cup to reach a 30-gram meal marker. The probiotics in it are another fantastic benefit that makes this a strong contender. 

3. Lentils

A cup of lentils offers about 18 grams of amino acids, and it’s a natural winner when you eat it cooked with salads. The additional fiber makes this a healthy option. If seeds and beans are your thing, 100 grams of pumpkin seeds will meet almost half your daily protein requirement at 29.8 grams. 

4. Beef

A 3.5-ounce serving of lean beef offers 26 grams of proteinous material. Get your fix with dried jerky or a lean steak. 

5. Chicken Breast

Chicken tops out red meat with 31 grams of protein in a 3-ounce serving. 

6. Fish

Depending on the type of fish, you can expect about 22 grams of enzyme-fueling food per 3.5-ounce serving of salmon. 

7. Tofu

If you prefer plant-based meals, you can bulk up on tofu. Every 3.5-ounce serving provides 10 grams. 

A bowl of tofu

9 Alternatives to Protein Shakes

Discover different protein-rich snack options that leave dry powders and shakes behind. 

1. Legendary Foods Protein Pastry+

Get it on Amazon

Each tasty pastry has 22 grams of protein to bulk up your day. Choose from delicious flavors like cookies and cream, double chocolate, frosted blueberry and frosted cinnamon. The pastries are gluten-free and low-carb, ideal for balancing blood sugar levels and reducing cravings.  

2. One Protein Bars, Reese’s Peanut Butter Lovers

Get it on Amazon 

These gluten-free treats are a tasty way to get your fix, with 18 grams of protein per serving and only 3 grams of sugar each. Choose between the cookies ‘n’ cream and Reese’s flavors. 

3. Crisp Power High Protein Pretzel Crisps

Get it on Amazon

If you prefer to avoid chocolate bar-type treats, you can always go for the power pretzel, which has a crazy 28 grams of protein per serving. It has no added sugar, is keto and vegan-friendly and has four flavors. Enjoy the mix, everything, sea salt and sesame options for powerful snack options. 

4. The Only Bean Crunchy Roasted Edamame

Get it on Amazon

These roasted edamame beans are ideal for a nutrient-loaded snack, packing 11 grams per serving. The beans are naturally gluten-free, low-carb and perfect for keto and vegan diets. Choose from sriracha, sea salt, or buffalo flavors. 

5. Jack Links Beef Jerky

Get it on Amazon 

The natural, 100% beef snacks offer a delicious 13 grams of protein per pack, making them ideal for replacing dehydrated powder sources. Choose from original or teriyaki-flavored snacks to keep your appetite rolling. They’re an ideal option for those on a keto diet. 

6. New Primal Snack Mates

Get it on Amazon 

These chicken and maple syrup sticks are ideal for kids, and at 7 grams of muscle power for only 50 calories, it’s a low-carb option that also ticks the anti-allergen box. It’s naturally gluten-free and paleo diet-friendly. Choose between turkey and chicken flavors. 

7. Post Premier Protein Chocolate Almond Cereal

Get it on Amazon

For a lean meal, this delicious cereal is ideal. It packs 20 grams of protein per serving at only 5 grams of sugar and 14 grams of carbs. Enjoy it on the go with some Greek yogurt, or indulge in the pre-mixed protein shakes for added convenience. 

8. GoMacro MacroBar Organic Vegan Protein Bars

Get it on Amazon

For a fully vegan option, try these bars, which have no animal products and offer 12 grams of amino acids each. The bars are certified USDA organic, kosher and vegan. It’s a tasty mix of rice and pea proteins. 

9. 365 by Whole Foods Market Protein Chewy Bites

Get it on Amazon

These tasty vegetarian kosher balls bulk up snack time with 10 grams of amino acids per serving. Choose between coffee and almond and cashew and almond flavors. The handy packet is an ideal lunch box addition for a busy day and perfect for those who want alternatives to whey protein powder.

A protein bar broken in half

Choose Alternatives to Protein

You need enough protein daily to sustain metabolic processes, repair muscles and keep you feeling fuller for longer. When dry shakes and powders no longer appeal to you, it’s time to switch to an alternative source that will complement your day and give you multiple options. 

So, you can try a non-powder source, whether you like bars, pretzels, pastries, nuts, legumes or jerky. If you found this post helpful, please share your favorite alternatives to protein on Twitter. 

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