With high-protein foods and drinks trending on the internet, many people are looking for ways to pack more of this essential macronutrient into their meals.

Protein is vital in building muscle, repairing tissue, boosting the immune system, and providing the building blocks for brain chemicals that can support your mood. 

As a registered dietitian nutritionist, I’m here to share my top three go-to beverages for meeting protein goals and how I make them at home.

1. Chia Seed Smoothie

Smoothies are one of my on-the-go breakfast staples. They provide a post-workout boost and are an easily digestible, nutrient-dense option.

Greek yogurt is a probiotic protein powerhouse, offering up to 20 grams (g) per serving, an excellent choice for muscle recovery and overall nutrition. The chia seeds also add 5g of plant-based protein and additional healthy components, such as omega-3 fatty acids and fiber. Together, they also add around 390 mg of calcium—nearly 40% of your daily needs.

Chia seeds and fruits like blueberries provide soluble fiber. “Good” bacteria in your gut can ferment fiber to promote the production of short-chain fatty acids, which may help decrease inflammation in your body.

Ingredients:

• 2 tablespoons chia seeds
• 1 cup water
• 1 cup fruit
• 3/4 cup Greek yogurt (dairy-based or dairy-free)
• 1 teaspoon honey
• 1/4 teaspoon cinnamon

Instructions:

• Soak chia seeds in water for 30 minutes and blend all ingredients until smooth.
• Add more water if needed.

2. Bone Broth Soup

I like making bone broth soup when my fridge leftovers may soon be headed for the compost bin. I usually pour it into a Mason jar and sip it like a beverage.

Sometimes, I’ll add about a teaspoon of olive oil to increase the monounsaturated fatty acid content and tastiness factor. Soup can be comforting, relatively quick to prepare, and a good source of protein and hydration. Just be mindful of the broth you use for sodium content. 

The protein content in my recipe varies from 20 g (vegetarian version) to 47 g (chicken and bone broth). Some researchers say plant-based proteins may offer superior benefits compared to animal protein, as they’re often rich in additional health-promoting compounds.

Ingredients:

• 1 cup broth (bone or vegetable)
• ½ cup cooked rice or 1 cup noodles
• ½ cup of chopped vegetables
• Up to 3 ounces of protein (e.g., cooked chicken or fish) or ½ cup of cooked pulses (e.g., lentils, beans, peas)
• Spice to taste

Instructions:

• Combine the broth with all ingredients in a saucepan and heat over medium until warm.
• Season to taste and serve immediately.

3. Egg Coffee

This recipe draws inspiration from egg coffees found in Vietnam, Italy, and Scandinavia. While it’s not a complete breakfast substitute, this custardy coffee can add occasional variety and bolster the nutritional value of your morning routine.

Using nonfat, high-protein milk and eggs in this recipe can offer up to 20 g of protein per serving. Eggs also have the vitamin biotin and brain-boosting choline. Some versions of this recipe contain up to 30 g of added sugars per serving, which is an entire day’s worth of sugar. This is fine as a once-in-a-while treat for most healthy adults, but the recipe I included below focuses on lower sugar.

Ingredients:

• 1 egg yolk or egg
• 1 teaspoon honey (skip if preferred)
• 1 serving instant coffee or espresso (decaffeinated or half-caff.)
• 1 cup high-protein, nonfat milk
• Ground cinnamon or nutmeg for garnish
• Try chia seeds for a fiber-rich egg alternative.

Instructions:

• Whisk or blend the egg, sweetener, coffee, and milk in a heatproof bowl over simmering water until thick and fluffy (about 10 minutes). 
• If you have a food thermometer, aim for 160 degrees F to ensure the eggs are cooked to a safe temperature.
• Remove from heat, sprinkle garnish, and serve immediately.

Note: For the chia seed version, soak two tablespoons in water for 30 minutes, then mix the chia seeds into your coffee with milk, sweetener, and spice. This is great over ice.

Should You Try High-Protein Drinks?

While these drinks certainly pack a protein punch, not everyone needs a ton of protein.

The Dietary Guidelines for Americans recommend 46 g per day for adult females and 56 g per day for adult males. A more precise estimate of your daily protein needs would depend on several other factors, including age, health conditions, and use of specific medications.

Talk with your healthcare provider or dietitian to understand your individual protein needs.