Protein shakes have become increasingly popular among fitness enthusiasts and athletes looking to build muscle and recover after workouts. Traditional protein shakes are made with dairy-based proteins like whey or casein. However, with the rise in plant-based diets and veganism, more people are looking for dairy-free protein shake options. One popular dairy-free milk used in shakes is oat milk. But is oat milk actually a good option for protein shakes?
Oat Milk Nutrition
To determine if oat milk is suitable for protein shakes, we need to look at its nutritional profile:
| Nutrient | Amount per 1 Cup |
|---|---|
| Calories | 120 |
| Fat | 5g |
| Carbs | 16g |
| Protein | 3g |
| Calcium | 350mg |
| Vitamin D | 25% DV |
As you can see, oat milk is low in protein compared to other milk alternatives like soy milk or pea milk. Just 1 cup contains only 3g of protein.
To be considered a good protein source, a food should have at least 10-15g of protein per serving. Most protein powders provide 20-30g of protein per scoop.
So on its own, oat milk does not contain enough protein to sufficiently boost the protein content in shakes. However, it can still be used if paired with a high quality vegan protein powder or other protein-rich ingredients.
Benefits of Oat Milk in Shakes
While low in protein, oat milk does have some benefits that can complement protein shakes:
– **Creamy texture** – Oat milk has a thicker, creamier consistency compared to many plant milks. This can provide a smooth mouthfeel and flavor.
– **Mildly sweet taste** – The natural sweetness of oat milk can improve the flavor of shakes. Less need for added sugars or syrups.
– **Nutrient content** – Oat milk provides nutrients like vitamin D, calcium, and iron that dairy milk provides. Helps make the shakes more nutritionally balanced.
– **No allergen** – Dairy, soy, nut-free. Suitable for those with many common allergies.
– **Low in saturated fat** – Unlike full-fat dairy milk, oat milk is low in saturated fat, making shakes made with it healthier.
So while oat milk isn’t the most protein-packed option, it can still add great texture, flavor, nutrients, and accessibility to dairy-free protein shakes.
Best Protein Powders to Mix with Oat Milk
To make a protein shake with oat milk, you’ll need to use a protein powder with higher protein content. Here are some good vegan protein powder options:
Pea Protein
Pea protein powders are highly popular plant-based options due to:
– 20-30g protein per serving
– High leucine content to stimulate muscle growth
– Easy to digest
– Hypoallergenic
Some top rated pea proteins include:
– NutraOrganics Pea Protein
– Naked Pea
– Anthony’s Pea Protein
Brown Rice Protein
Brown rice protein also provides 20-25g protein per scoop. Benefits include:
– Vegan and hypoallergenic
– Made from whole grain
– No artificial sweeteners or preservatives
Some quality rice proteins are:
– Growing Naturals Rice Protein
– Nutribiotic Rice Protein
– Jarrow Formulas Brown Rice Protein
Hemp Protein
Hemp protein offers 10-15g protein per serving. It has benefits like:
– Complete protein with all essential amino acids
– High in fiber and omega-3s
– Grain-free
Reputable hemp protein brands include:
– Navitas Organics Hemp Protein Powder
– Manitoba Harvest Hemp Protein
– Nutiva Organic Hemp Protein
Soy Protein
Soy protein is one of the highest plant proteins with:
– 20-30g protein per serving
– Rich in BCAAs for muscle repair
– Cholesterol lowering properties
Some trusted soy protein powder options:
– NOW Soy Protein Isolate
– Anthony’s Soy Protein Isolate
– Bob’s Red Mill Soy Protein
When mixing any vegan protein with oat milk, make sure to shake or blend well to incorporate and prevent clumping.
Sample Oat Milk Protein Shake Recipes
Here are some delicious oat milk protein shake recipes to try:
Vanilla Oat Protein Shake
Ingredients:
– 1 cup oat milk
– 2 scoops pea protein powder
– 1 tbsp almond butter
– 1 tsp vanilla extract
– 1 banana
– Ice
Instructions:
Blend all ingredients until smooth. Top with granola if desired.
Matcha Protein Shake
Ingredients:
– 1 cup oat milk
– 1 scoop brown rice protein
– 1 tsp matcha powder
– 1 frozen banana
– 1 date
– Small handful ice
Instructions:
Combine all in blender until fully mixed. Top with coconut flakes.
Chocolate Peanut Butter Shake
Ingredients:
– 1 cup oat milk
– 2 scoops soy protein powder
– 1 tbsp peanut butter
– 1 tbsp cocoa powder
– 1 tsp chia seeds
– Stevia to taste (optional)
Instructions:
Mix everything in a high speed blender until smooth.
The Bottom Line
Oat milk can be used in protein shakes but lacks sufficient protein itself to properly increase your intake. Be sure to pair it with a vegan protein powder like pea, rice, hemp or soy that provides 20-30g protein per serving.
Oat milk contributes great texture, mild flavor, vitamins, and accessibility for food allergies to shakes. With the right protein powder it can make a tasty dairy-free protein shake. But for the highest protein punch, other fortified plant milks like soy may be better.
Experiment mixing oat milk into your favorite protein shake recipes to see if you enjoy the flavor and consistency. Consider blending it along with nut butters, fruits, healthy fats, and extracts to craft a smooth, nourishing plant-based protein shake.