3 Ingredient Dirty Protein Soda Recipe

Soda. Soft drink. Pop. Whatever you call it, you know it's going to be bubbly, cold, and refreshing. Whether you're looking to up your protein intake or want a more-filling, but still low-calorie beverage, we've got you covered with the ingredients and step-by-step directions to make your own creamy and nutritious dirty protein soda.

Is Protein Soda Good for You?

It totally can be!

A carbonated protein drink is a convenient way to add more protein to your diet, with the extra benefit of it tasting like a soda. While whole-food protein sources are typically the best way to reach your daily protein goal because they also provide vitamins, minerals, fiber, and other nutrients, supplementing with protein can make hitting that target a whole lot easier.

But just because something has "protein" on the label doesn't automatically make it healthy. If you're buying a canned protein soda, you still want to look at the nutrition label and see what you're actually getting.

And there's some interesting research on the soda side of this, too.

A 2022 systematic review and meta-analysis found that replacing sugar-sweetened drinks with low- or no-calorie sweetened beverages was associated with a reduction in body weight, BMI, and liver fat. The researchers found similar promising results when sugary drinks were replaced with water — but let's be real, sometimes water just doesn't hit right. 

However, protein soda isn't necessarily a low-calorie drink. Protein contains about 4 calories per gram, so a drink with 20g of protein is already providing roughly 80 calories from protein alone.

So, protein soda can absolutely fit into a healthy diet. Just check labels on protein soda cans, use sugar-free sodas and clean protein powders when making your own, and look to fill the rest of your diet with whole-food protein sources.

How to Make Your Own Dirty Protein Soda with Purist®

This dirty protein soda packs 25 grams of protein, 150 calories (or as low as 120 calories if you use a diet soda), 12 grams of carbohydrates, 4 grams of fiber, and 40 grams of natural caffeine. 

Since the soda is denser than the mixed protein powder, there will be some separation between the two ingredients — giving this drink a layered look akin to a Black and Tan, New York Sour, or anything with a "rum float", that you could easily serve at parties or whenever you want to impress.

Ingredients you'll need:

• 1 scoop Vanilla Purist® Grass-Fed Whey Protein Powder
• 1 can Poppi Doc Pop (or your choice of low-cal soda or carbonated beverage)
• 1/2 cup cold water

Instructions:

1. Pour the water and a scoop of Purist® Protein Powder into a blender and blend until smooth and frothy. You can also do this step with a shaker bottle and a little grit.

2. Pour your soda into a clear glass and gently add the mixed protein powder.

3. Enjoy!

Read More: Whey vs. Collagen

Additional Drink Recipes Featuring Extra Protein

If you're looking for more refreshing ways to add more protein, check out some of our other drink recipes:

• Summer Protein Slushies
• Stacked Water

Takeaway

Whether you're looking to beat the heat or just need a little pick-me-up during your day, drinks with protein — like the dirty protein soda — can help you reach your protein goals while also being refreshing and delicious. While sodas get shade, this calorie-friendly, protein-rich drink can fit into various clean and healthy diets.

Use our recipe to kick things off but get wild and experiment with different flavors! Maybe you've got some coconut cream or vanilla syrup in your fridge. Try different sodas or carbonated beverages to see what gives you the perfect flavor and do some trial and error with protein powder flavors to discover the right concoction for you.

FAQs

How does protein soda compare to traditional sodas in terms of calories and sugar?

Protein is the star of a protein soda, with most products providing around 10-25 grams of protein per can. Because protein provide about 4 calories per gram, protein sodas will naturally have more calories than a typical diet soda, which contains little to no calories. If you're making your own protein soda at home, the total calories and sugar will depend on the soda and protein powder you use. Choosing a zero-sugar soda and a low- or no-sugar protein powder can heek the calories relatively low while still giving you a meaningful amount of protein.

What are the health benefits of drinking soda or protein shakes?

Protein shakes can help you meet your daily protein needs, supporting muschle growth, recovery, and maintenance. Diet sodas can be a lower-calorie alternative to sugary beverages. Combining the two into a protein soda gives you the enjoyment of a soda with the added benefit of protein.

Can I use protein soda as a post-workout recovery drink?

Yes! A canned protein soda can be an easy and portable way to sip on some protein after your workout, or an at-home dirty protein soda can be your treat after a hard session — helping your muscles recover and build.

Rosie Borchert is a NASM-CPT, former Nike Volleyball coach, and writer whose work has appeared on BarBend, Tonal, REP Fitness, ABC, Netflix, and Amazon Studios. If anyone would like to hire her to play beach volleyball, snowboard, binge watch TV, or go climbing, please get in touch.

This article was reviewed by Ashley Boyer, ACE-CPT and Fitness Nutrition Specialist, for accuracy.