Protein powder substitutes
Protein powder substitutes — 6 options, ranked, with the exact amount
Use Ground nuts
Same amount as the protein powder
Finely ground almonds or other nuts replace the bulk of protein powder in baking, with less protein.
The best substitutes for protein powder are ground nuts, Greek yogurt, or eggs, depending on the use.
- Verdict —
- You'll taste it
- Best for —
- baking
Updated 3 Oct 2026 · no sponsored swaps
Every option, one card
Ranked| # | Substitute | Instead of protein powder | Verdict |
|---|---|---|---|
| 1 | Ground nutsbaking | Same amountYou'll taste it | You'll taste it |
| 2 | Greek yogurtsmoothies | 1 cup per scoop, to match the proteinYou'll taste it | You'll taste it |
| 3 | Eggsbaking | 1 extra egg per recipe, for bindingYou'll taste it | You'll taste it |
| 4 | Cottage cheesesmoothies | 1 cup per scoop, to match the proteinYou'll taste it | You'll taste it |
| 5 | Hemp heartssmoothies | 3 tbsp per scoop, for about half the proteinYou'll taste it | You'll taste it |
| 6 | Chia seedssmoothies | 1 to 2 tbsp per scoop, for body more than proteinYou'll taste it | You'll taste it |
Ground nuts
different taste and texture
Finely ground almonds or other nuts replace the bulk of protein powder in baking, with less protein.
- Best for
- baking, smoothies, energy bars, pancakes
Replaces the bulk, not the protein: ground almonds are about 20% protein, most powders 70% or more.
Greek yogurt
different taste and texture
Plain Greek yogurt adds protein as a wet ingredient rather than a powder.
- Best for
- smoothies, pancakes, baking
1 cup of plain nonfat Greek yogurt has about 23 g protein, close to the 20 to 25 g in a typical scoop of powder. It is wet, so in baking hold back some of the other liquid.
Eggs
different taste and texture
Eggs add some protein and bind baked goods the way protein powder does.
- Best for
- baking, pancakes
One large egg has about 6 g protein, so eggs cover the binding more than the protein. Use them in cooked recipes only; do not add raw eggs to smoothies unless they are pasteurized.
Cottage cheese
different taste and texture
Cottage cheese adds protein as a wet ingredient; blend it smooth first.
- Best for
- smoothies, pancakes, baking
1 cup of low-fat cottage cheese has about 25 g protein, close to the 20 to 25 g in a typical scoop of powder. Blend until smooth, and in baking hold back some of the other liquid.
Hemp hearts
different taste and texture
Shelled hemp seeds, one of the higher-protein seeds, with a mild nutty taste.
- Best for
- smoothies, energy bars, baking, pancakes
3 tbsp has about 10 g protein, roughly half of the 20 to 25 g in a typical scoop of powder. Use up to 6 tbsp in a smoothie to match a scoop.
Chia seeds
different taste and texture
Chia seeds add fiber, body and a little protein, and thicken as they soak.
- Best for
- smoothies, energy bars, baking, pancakes
2 tbsp has about 4 g protein, far less than a scoop of powder. More than that sets a smoothie to a gel.
Questions
4 questionsCan I use ground nuts instead of protein powder?
Yes, in baking, where ground nuts replace the bulk of the powder in the same amount. They do not replace the protein: ground almonds are about 20% protein, most powders 70% or more.
What's the difference between protein powder and ground nuts?
Protein powder is a concentrated protein supplement, while ground nuts are whole food sources of protein. Both provide protein but have different nutritional profiles.
Can I use Greek yogurt instead of protein powder?
Yes. About 1 cup of plain nonfat Greek yogurt has roughly the protein of one scoop of powder. It is wet, so it suits smoothies and pancakes, and in baking you need to hold back some of the other liquid.
Why is protein powder so popular in baking?
Protein powder is popular in baking because it adds protein to pancakes, muffins and bars. It does change the texture: too much makes baked goods dry or rubbery.
Tips for substituting protein powder
6 tips- Protein powder adds protein and nutrition to dishes
- Protein powder can be used in both sweet and savory dishes
- Protein powder pairs well with fruits, nuts, and seeds
- Protein powder works well in smoothies, baking, and energy bars
- Protein powder can be used to make high-protein pancakes and muffins
- Store protein powder in a cool, dry place