Quick and Easy Two-Ingredient Protein Drink

My brother David recently suggested a recipe for a quick, easy protein drink that has more protein and tastes better but only costs about half as much as many store-bought protein drinks (around $2 per serving). It contains only two ingredients which you can find in most grocery stores (Walmart currently carries both):

  1. One cup of Fairlife chocolate reduced-fat milk
  2. One cup of All Whites 100% liquid egg whites.

The Fairlife chocolate milk has more protein per cup than average but only thirteen grams of carbohydrates and tastes great. The liquid egg white is heat pasteurized and safe to drink, and has no noticeable texture or flavor when mixed with the chocolate milk. You don’t need a blender or a special mixing bottle either; just stir with a spoon and it’s ready to drink.

Homemade Muscle Milk

I usually don’t even bother to stir it; I just pour them both into a glass and they mix together just fine. For about two bucks and less than a minute of prep time (get a glass, pour the stuff in, you’re done) you get a little over thirty nine grams of protein, but only around two hundred and fifty calories, thirteen grams of carbohydrate, and less than five grams of fat.

It’s a great pre or post workout drink and a substitute for when you either don’t have time or don’t feel like making a regular meal. It’s also a good way to get a child to consume more protein if they’re a picky eater (or if you just suck at cooking meat).

If you’ve got a favorite quick and easy high-protein drink or snack recipe please share it in the comments below!

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  • Avi Ratica Jun 20, 2017 @ 22:22

    I thought you should cook Egg Whites.

    • Drew Baye Jun 22, 2017 @ 12:41

      Hey Avi,

      If they’re pasteurized they are safe to eat and the protein bioavailability is high.

  • Deepak Jun 21, 2017 @ 2:52

    Hi Drew,
    I am wondering if there is an optimal time for drinking such a protein shake. Some claim that consuming it close to bedtime is more effective in muscle repair while you sleep. Any thoughts on this?

    • Drew Baye Jun 22, 2017 @ 12:42

      Hey Deepak,

      The total amount and quality of protein you consume daily is far more important than the specific timing, but it may help to get some before and after workouts as well as shortly before sleep.

  • Andrew Jun 21, 2017 @ 6:53

    Hey Drew. I have read multiple times that consuming raw egg whites reduces protein absorbtion. Of course there’s a lot of nonsense out there but maybe something to research, would love to know the facts.
    Cheers

    • Drew Baye Jun 22, 2017 @ 12:39

      Hey Andrew,

      These are pasteurized, so the protein bioavailability is about the same as if they were cooked.

      • Andrew Jun 22, 2017 @ 15:13

        That’s interesting to know, thanks.

  • Stephen Scott Jun 21, 2017 @ 14:10

    now foods whey concentrate is less per serving than the egg whites if you buy the 5lb container,

  • Maigret Jun 21, 2017 @ 18:06

    Do you think a drink is better than a “non-drink” after a workout?

    I take vanilla-flavored whey, and I take it straight, not mixed with any liquid or anything else. So it’s technically not a “shake.”

    Some people told me that whey shouldn’t be assumed straight, but I can’t see what the counterindications would be.

    Maigret

    • Drew Baye Jun 22, 2017 @ 12:31

      Hey Maigret,

      You can drink whey protein mixed with just water, but having some carbohydrate after workouts helps replenish muscle glycogen and might stimulate a little more protein synthesis than taking protein alone.

      • Andy Jun 24, 2017 @ 12:38

        Hi Drew, Do you happen to know if this product contains eggs or egg protein?

        Thanks, Andy

  • Maigret Jun 22, 2017 @ 12:50

    Hey Drew,

    When I say that I take my whey “straight” I don’t mean that I mix it with just water. What I mean is, I ain’t mixing it with *nothing*. I put the whey powder in my mouth as it is, directly, period. 😀 It makes for “chalky” mouth for three or four minutes afterwards, but I prefer it that way over having it mixed with a liquid.

    If after a workout whey protein plus some carbs may be better than whey protein alone I may add a fruit or some fresh orange juice then. I guess I’ll have to experiment a bit.

    Maigret

  • John Beynor Jun 22, 2017 @ 16:56

    Hey Drew,

    I remember reading about protein powder supplements within the last year, that the amount of protein on the label may not be what’s in the product because the manufacturers can add in fillers like rice flour. I found some articles on John Little’s Facebook page and Examine. If this is true, How would we know which ones are and are not? I’ve been thinking about taking a protein supplement, have been hesitant.

    • Drew Baye Jul 1, 2017 @ 10:05

      Hey John,

      Since a lot of companies have been sued recently for inaccurate or misleading labeling (MusclePharm, Giant Sports, CVS Health, Inner Armour, etc.) if you are concerned about a particular company or brand I recommend doing an internet search for them and “lawsuit”.

  • Roberto Casanova Jun 22, 2017 @ 22:33

    I know it’s off topic a bit, but what is the difference between whey and casein protein? Is one better than the other?

    • Drew Baye Jun 29, 2017 @ 15:56

      Hey Roberto,

      Both are good proteins, but whey is digested quickly while casein is digested slowly.

  • John nicklesss Jun 25, 2017 @ 10:35

    Just tried it. Love it. Easy and tastes great. Keep recipes coming. Thanks!

    • Drew Baye Jun 29, 2017 @ 15:38

      Hey John,

      I rarely post recipes but if people want more I’ll post more.

  • Roberto Jun 26, 2017 @ 3:41

    Do you see any problem on using whole egg?

    I’m thinking of pasteurized whole eggs which are also sold in the same format and these should lower any indesirable (or not) insulin response.

    • Drew Baye Jun 28, 2017 @ 23:16

      Hey Roberto,

      There’s nothing undesirable about the insulin response. As long as your total calorie intake isn’t excessive it’s not going to cause you to store fat.

    • Andrew Jul 4, 2017 @ 4:04

      Protein stimulates Insulin like carbohydrates do as insulin helps send amino acids into muscle. Protein doesn’t per say provide glucose So it’s not like it’s getting instantly packed into fat cells via gluconeogenesis. Glucagon is released to counterbalance insulin stopping you getting hypoglycemia when you eat a high-protein meal at least that’s my own understanding from reading online.
      Personally I like eating whole foods for my protein intake (tinned sardines/whole eggs). There’s actually more protein in yolk than in white by % plus a whole raft of micronutrients but you’re going to have to offset the extra fat when considering the composition of your day to day meals and general energy expenditure.

  • Joe Jul 1, 2017 @ 10:34

    Hey Drew, does HIT go well with Mark Sisson’s Primal eating? As always you Rock!

    • Drew Baye Jul 7, 2017 @ 11:52

      Hey Joe,

      Now I’ve got the Jimi Hendrix song stuck in my head.

      Thanks, and yes, high intensity training works well with any reasonably healthy diet. The most important things are to get enough calories for your energy needs and goals, enough protein to support recovery and muscle hypertrophy, sufficient micronutrients, a mix of carbs and fat that you feel and perform well on, and minimize the amount of crap you eat.

  • Brett Jul 9, 2017 @ 14:28

    Howdy Drew,
    kudos to your brother. first cup was delicious. much quicker than cooking six eggs in the morning. HEB in Texas, carries both items, C-Milk 52oz $3.50 and Egg Whites 320z $4.38.

  • Tom Moreland Jul 16, 2017 @ 19:08

    Having diabetes type II I am pleased to be on a Ketogenic (very low carb) nutrition plan. After considering your brother’s idea I bought the Fairlife whole milk (welcoming the 4% fat) to mix with my ON Gold Standard 100% Whey strawberry-banana flavor. Results: super easy mix, yummy flavor with 37g protein and only 8g of carbs + excellent price for 5lb canister from VitaCost.
    Thanks Drew for planting the seed.
    Happy camper?
    Tom

    • Drew Baye Jul 27, 2017 @ 8:44

      I haven’t tried mixing the Fairlife with protein powder yet, but will give that a try.

  • Daniel_C Aug 6, 2017 @ 11:24

    Wow! The egg whites impart no taste at all. If I hadn’t mixed it myself, I wouldn’t have believed they were in there. I tried this as a test for my son, who is headed to a military college ROTC program. He needs something that is quick, easy, and no mess (inspections). This is perfect, and comparable in cost to powder shakes mixed with milk.

  • Ben Aug 16, 2017 @ 19:20

    Just to follow up with the community :

    Been trying this for over a month and Drew’s right. It tastes great. And it mixes just fine with a spoon. I used an immersion blender and it gets too frothy.

    From time to time, I mix it with my chocolate Muscle Milk “Collegiate” and it’s fantastic.

    Thanks Drew! And yes, I’d love to hear more of your recipes.

    • Drew Baye Aug 20, 2017 @ 10:10

      Thanks Ben, I’ll add more of these in the future. You might also want to try mixing the egg white with different flavored protein powders to make a pudding. The best tasting protein powders I’ve had by far are the ones made by Muscle Sport. I had some pudding made with them the last time I visited my brother and will be switching as soon as we run out. They’ve got a variety of flavors like Cookies & Cream, S’mores, and Apple Crisp (tastes like Apple Jacks cereal).

      • Ben Aug 21, 2017 @ 21:59

        Man, I really appreciate the recommendations!

  • Robert Adams Aug 27, 2017 @ 18:21

    Everybody has said it all, it seems. However, let me add my assertion that it truly is a good protein supplement, is relatively inexpensive, and is a great way to meet the new guidelines on protein consumption you advised me of during our conversation, Drew. Thank you for passing this along.