Low Calorie Protein Shake: 5 Best Picks + Easy Shake Recipes

If you're trying to lose weight or stay in shape, a low-calorie protein shake can really help. These shakes give your body the protein it needs, without adding too many extra calories. They're great for building muscle, staying full longer, or replacing a high-calorie meal.

But with so many options out there, it can be hard to pick the right one. That’s why we’ve put together a list of the 5 best low-calorie protein shake supplements. Each one is high in protein, low in calories, and easy to fit into your daily routine.

[Related] Low-Sugar Protein Powder: Top 5 Picks for Elite Athletes

Short Summary

• Low-calorie protein shake supplements help you get protein without many calories.
• They are useful for weight loss, muscle building, and staying full longer.
• The article lists the 5 best low-calorie protein shake supplements available.
• No junk ingredients – Avoids sugary fillers found in many shakes.
• The article highlights key features to look for in a good protein shake supplement.
• Our Top Pick: ISO100 – The best-tasting low-calorie protein powder that melts fat, builds muscle, and mixes perfectly every time.

Benefits of Low-Calorie Protein Shakes

Low-calorie protein shakes aren't just for bodybuilders! They're a powerful and versatile tool that can help almost anyone reach their health and fitness goals. Here are some of the main advantages:

• Helps With Weight Loss: These shakes give you protein without too many calories, which can help you cut down on overall calorie intake.
• Keeps You Full Longer: Protein is more filling than carbs or fat, so drinking a shake can help reduce hunger and prevent overeating.
• Help Reduce Cravings and Control Appetite: Protein shakes can lower hunger hormones and increase fullness hormones, which helps reduce cravings and prevents overeating.
• Supports Muscle Building: Even with fewer calories, these shakes usually have enough protein to support muscle recovery and growth, especially after workouts.
• Quick and Easy Nutrition: Low-calorie shakes are great when you're short on time. You can drink them as a quick meal or snack on busy days.
• Good for Tracking Macros: They make it easier to control how much protein, carbs, and fat you're getting, which is useful if you're following a diet plan.
• Support Overall Health: Adequate protein intake supports immune function, wound healing, and healthy bones, and more.

Our List of the Best Low-Calorie Protein Shake Supplements

1. Dymatize ISO 100 Whey Protein Isolate
2. Axe & Sledge Farm Fed 100% Whey Protein Isolate
3. ProWheyMax by Performax Labs
4. Isomorph 28 by APS Nutrition
5. Bio-Active Whey by iSatori

1. Dymatize ISO 100 Whey Protein Isolate

Dymatize ISO 100 is a hydrolyzed whey protein isolate known for its fast absorption and clean profile. It is designed for people who want high protein with low calories, making it suitable for both fat loss and lean muscle gain.

Each serving typically contains about 110–120 calories and 25 grams of protein, with little to no fat or sugar. The hydrolyzed formula means the protein is broken down into smaller parts, which may help with faster digestion and easier absorption. ISO 100 mixes well with water or milk and comes in many flavors, like Gourmet Chocolate, Vanilla, and Fruity Pebbles.

The product undergoes a multi-step microfiltration process that removes lactose, fat, and cholesterol while preserving essential muscle-building peptides. It contains approximately 5.5 grams of branched-chain amino acids (BCAAs) per serving, including a significant amount of L-Leucine, which supports muscle protein synthesis.

ISO 100 is also gluten-free, suitable for vegetarians, and tested for banned substances, ensuring safety for competitive athletes. The product is recommended for consumption before, during, or after workouts to optimize muscle recovery and growth.

Key Ingredients of Dymatize ISO 100

1. Hydrolyzed Whey Protein Isolate: Pre-digested protein for faster absorption and quicker delivery of amino acids to muscles.
2. Whey Protein Isolate: High-purity protein with minimal fat and lactose content.
3. Branched-Chain Amino Acids (BCAAs): Leucine, isoleucine, and valine to support muscle repair and reduce soreness.
4. Natural Flavors and Stevia: For taste enhancement without added sugars or artificial sweeteners.
5. Enzymes: Aid in the digestion and absorption of protein.

Key Benefits: Dymatize ISO 100

• Hydrolyzed whey protein isolate allows amino acids to reach muscles rapidly, promoting quicker recovery.
• Delivers a substantial 25 grams of protein per serving, essential for muscle repair and growth.
• Supports lean muscle development and weight management goals by minimizing unwanted macros.
• Ideal for individuals with lactose sensitivities or intolerance, reducing digestive discomfort.
• Dissolves easily in water or milk without clumping, ensuring a smooth texture.
• Gluten-free and no added sugars for clean nutrition.

Flavor Profile

• Fruity Pebbles
• Fudge Brownie
• Vanilla
• Cookies & Cream
• Cinnamon Roll
• Strawberry

Pros

• Fast-digesting hydrolyzed whey protein isolate
• Supports muscle growth and repair efficiently
• Low calorie and low carb, ideal for weight management
• Mixes smoothly and tastes great
• Trusted brand with rigorous testing
• Gluten-free and lactose-free

Cons

• Higher price point compared to standard whey protein powders
• Contains dairy, so not suitable for those with lactose intolerance or dairy allergies
• Contains artificial sweeteners (sucralose)
• Some flavors might not appeal to everyone’s taste

Customer Reviews

Smooth and good for any occasion.

“So I have tried some of the different proteins on this site over time. While I do like some of the other ones, I do have to say that ISO 100 is probably one of the SMOOTHEST tasting and digesting proteins I have every tried. I do like to take it between meals if I feel my stomach is starting to get "hungry" or "needing something".

Getting it to break for smoothness is not an issue either. Its breaks up and mixes very easily. I can not recall a time there was any small chunks that did not break from the shaking and mixing of it.

If you are looking for something that is promised to taste good and break up easily, this is the protein to go to.”

-Dempsey

Solid overall

“I gave this 4 stars because it is a little pricey. Besides that its great. Mixes easy, tastes good, 0g fat and 1 g carbs!”

-clay m.

2. Axe & Sledge Farm Fed 100% Whey Protein Isolate

Axe & Sledge Farm Fed is a premium grass-fed whey protein isolate designed for individuals seeking a clean, high-quality protein supplement with minimal calories and excellent digestibility. Each serving provides 25 grams of pure whey protein isolate sourced from hormone-free, antibiotic-free, and soy-free grass-fed dairy.

The product is cold-processed and micro-filtered to maintain protein integrity while removing excess fat, lactose, and carbohydrates, resulting in a lean protein source with only about 100–110 calories per serving. Farm Fed is naturally rich in essential amino acids (EAAs) and branched-chain amino acids (BCAAs), which are crucial for muscle growth, recovery, and overall health.

A distinctive feature of Farm Fed is that it includes DigeSEB®, a proprietary digestive enzyme blend containing amylase, lactase, protease, lipase, and cellulase, which enhances nutrient absorption and reduces gastrointestinal discomfort. This enzyme complex helps break down carbohydrates, lactose, protein, fats, and cellulose, ensuring maximum utilization of the protein and minimizing bloating. The product is gluten-free (except for one flavor), keto-friendly, and free from soy and amino spiking.

Key Ingredients of Axe & Sledge Farm Fed 100%

1. 100% Grass-Fed Whey Protein Isolate: High-purity protein with over 90% protein content per serving, minimal fat, lactose, and carbohydrates.
2. DigeSEB® Digestive Enzyme Blend: Includes amylase, lactase, protease, lipase, and cellulase to improve digestion and nutrient absorption.
3. Natural Flavors: For enhanced taste without artificial additives.
4. Stevia or Natural Sweeteners: Used in some flavors to maintain sweetness without added sugar.

Key Benefits: Axe & Sledge Farm Fed 100%

• Sourced from pasture-raised cows, offering a cleaner and more natural protein option free from hormones and antibiotics.
• Provides 25 grams of fast-absorbing, high-quality protein per serving to support lean muscle growth and recovery.
• Low in calories (approximately 100–110), carbohydrates, and fats, suitable for calorie-conscious diets.
• Contains a Digestive Enzyme Blend (including DigeZyme®) to improve nutrient uptake and reduce digestive discomfort.
• The isolate form ensures fast delivery of amino acids to muscles, aiding in post-workout recovery.

Flavor Profile

• Vanilla Milkshake
• Chocolate Milkshake
• Cookies & Cream
• Cinnamon Apple Pie
• Peanut Butter n' Honey
• White Chocolate Spice
• Marshmallow Milk
• Never Ending Chocolate

Pros

• High protein content with minimal carbs and fats
• Grass-fed, non-GMO whey
• Includes DigeSEB® enzyme blend for better digestion
• Manufactured in an FDA-registered, cGMP-certified facility

Cons

• Slightly higher price compared to some whey blends
• Not hydrolyzed (slower absorption than ISO100)
• May not be available in as many stores as bigger brands
• Gluten is present in the Cookies & Cream flavor
• Not a complete meal replacement

Customer Reviews

Best Tasting Whey

“The Chocolate Cookies & Cream flavor is probably one of the best tasting whey protein proteins i've had to date. I use it as coffee creamer with a little milk and also make protein oats with it. I would definitely recommend trying this protein powder out if you haven't!”

-Josh

3. ProWheyMax by Performax Labs

ProWheyMax by Performax Labs is a high-quality protein supplement that combines whey protein isolate and concentrate to deliver both fast and steady absorption. It combines cross-flow micro-filtered whey protein concentrate (WPC80) and whey protein isolate (WPI90), delivering 24 grams of complete, high-quality protein per serving.

This strategic combination aims to provide both rapid and sustained amino acid delivery, ensuring muscles are continuously fed. The formula also includes Velositol®, a patented complex of amylopectin and chromium that has been clinically shown to enhance muscle protein synthesis by up to 48% compared to protein alone.

Additionally, ProWheyMax contains DigeZyme®, a comprehensive digestive enzyme blend including amylase, protease, lactase, lipase, and cellulase, which improves protein digestion and nutrient absorption while reducing gastrointestinal discomfort such as bloating or gas. The product is low in calories, with about 130 calories, 5 grams of carbohydrates (including 2 grams from Velositol), and 2 grams of fat per serving.

Key Ingredients of ProWheyMax

1. Whey Protein Concentrate (WPC80): A high-quality protein source containing about 80% protein by weight, providing essential amino acids for muscle repair and growth.
2. Whey Protein Isolate (WPI90): A purer form of whey protein with about 90% protein content, low in fats and lactose, promoting faster absorption.
3. Velositol® (Amylopectin and Chromium Complex): Clinically shown to double muscle protein synthesis when combined with protein, helping to maximize muscle gains.
4. DigeZyme® (Digestive Enzyme Blend): A mix of enzymes that aid in breaking down proteins, carbohydrates, and fats, improving nutrient absorption, and reducing digestive discomfort.
5. Natural and Artificial Flavors: Enhance taste without adding significant calories.

Key Benefits: ProWheyMax

• Features both whey protein isolate and concentrate for fast and sustained amino acid delivery.
• Provides 24 grams of high-quality complete protein per serving for muscle repair and growth.
• Velositol® boosts muscle protein synthesis, enhancing muscle gains and strength.
• DigeZyme® supports digestion and nutrient absorption, reducing bloating and discomfort.
• Helps with post-workout recovery and muscle support.
• Suitable for body recomposition goals, including fat loss and muscle building.
• Low in calories, fats, and sugars, suitable for calorie-conscious diets.

Flavor Profile

• Chocolate Milk
• Vanilla Ice Cream
• Cinnamon Cereal
• Fruity Cereal

Pros

• Clinically backed Velositol® enhances muscle synthesis
• Effective protein blend combining concentrate and isolate for balanced nutrition
• Supports muscle recovery, growth, and performance
• Tasty and satisfying flavor range
• Great for both performance and general fitness

Cons

• Slightly higher calorie count compared to isolate-only powders
• It may not be suitable for those with dairy allergies
• Limited availability at times due to demand
• Slightly higher carbohydrate content due to Velositol (though beneficial)
• Not ideal for strict low-calorie or ultra-lean diets

4. Isomorph 28 by APS Nutrition

Isomorph 28 by APS Nutrition is a microfiltered whey protein isolate supplement designed for fast absorption and high protein purity. It contains a blend of several types of whey isolates, giving users a broad amino acid profile and supporting quicker muscle recovery. It offers 28 grams of protein per serving with a protein yield of approximately 90%.

The protein blend includes cold-processed micro-filtered whey protein isolate, ion exchange whey protein isolate, and hydrolyzed whey protein isolate, ensuring small protein molecules that are about 18 times smaller than typical whey proteins. This molecular size allows for rapid absorption through the intestinal wall, facilitating quick delivery of amino acids into the bloodstream to maximize muscle growth and recovery.

Isomorph 28 is extremely low in carbohydrates and fat, with only about 4 grams of carbs and 0.5 grams of fat per serving, making it ideal for calorie-conscious individuals and those on strict diets. This protein powder is especially suitable for those who want a fast-acting, high-protein supplement to support muscle repair, lean muscle gain, and fat loss.

Key Ingredients of Isomorph 28

1. Cold Processed Micro & Ultra-Filtered Whey Protein Isolate: Provides high-purity protein with minimal fats and carbs.
2. Ion Exchange Whey Protein Isolate: Enhances protein concentration and purity.
3. Hydrolyzed Whey Protein Isolate: Pre-digested protein for faster absorption.
4. Natural & Artificial Flavors: For taste enhancement.
5. Naturally Sweet™ Blend: Includes erythritol, maltitol, maltodextrin, xylitol, tagatose, and a very small amount of sucralose (<0.005%) for sweetness.
6. Xanthan Gum and Cellulose Gum: Used as stabilizers and thickeners.

Key Benefits of Isomorph 28

• Delivers 28 grams of ultra-pure whey protein isolate per serving to support muscle growth and recovery.
• Contains very small protein molecules for super-fast absorption and utilization.
• Low in carbohydrates and fat, making it suitable for calorie-restricted and low-carb diets.
• Suitable for individuals with lactose sensitivities due to the extensive filtration process.
• Rich in glutamine peptides to promote muscle repair and immune support.

Flavor Profile

• Vanilla Ice Cream
• Chocolate Fudge Pop
• Neapolitan Ice Cream
• Cookies & Cream
• Cinnamon Graham Cracker
• S'Mores
• Orange Creamsicle
• Strawberry Milkshake
• Vanilla Milkshake
• Chocolate Milkshake

Pros

• High protein content with 90% protein yield
• Ultra-fast absorption due to small protein molecules
• Virtually lactose-free and low in fat and carbs
• Rigorous processing removes most impurities
• Manufactured in-house for quality control

Cons

• Contains some artificial flavors and sweeteners
• Some users may be sensitive to sugar alcohols in the sweetener blend
• Not suitable for those with dairy allergies or lactose intolerance
• Not hydrolyzed
• Slightly higher calorie count (130 kcal per serving)

5. Bio-Active Whey by iSatori

Bio-Active Whey Protein by iSatori is an advanced whey protein supplement designed to support lean muscle growth, strength, and faster recovery. It combines three high-quality forms of whey protein—whey protein concentrate, isolate, and hydrolysate—to deliver 25 grams of pure protein per serving.

What sets this product apart is the addition of BIO-GRO Bio-Active Peptides, a patented blend derived from colostrum that aims to enhance muscle protein synthesis, improve recovery, and increase strength gains.

Key Ingredients of Bio-Active Whey

1. Whey Protein Concentrate: Provides a balanced protein source with essential amino acids, fats, and carbs for sustained muscle support.
2. Whey Protein Isolate: A purer form of whey with higher protein content and faster absorption, low in fats and lactose.
3. Whey Protein Hydrolysate: Predigested whey protein that is absorbed rapidly, promoting quick muscle recovery.
4. BIO-GRO Bio-Active Peptides: Patented peptides derived from colostrum that may enhance muscle protein synthesis, recovery, and strength.
5. Naturally Occurring BCAAs and Glutamine: Support muscle repair and immune function.

Key Benefits: Bio-Active Whey

• Delivers 25 grams of high-quality protein per serving for muscle growth and repair.
• BIO-GRO peptides support faster recovery and increased strength.
• Contains naturally occurring BCAAs and glutamine to aid muscle repair and immune health.
• May improve protein absorption efficiency over time.
• Easy to mix with a smooth texture and enjoyable flavors.

Flavor Profile

• Chocolate Sensation
• Vanilla Cream

Pros

• High-quality protein blend with 25g of protein
• Includes patented BIO-GRO peptides for enhanced recovery and strength
• No amino spiking or added creatine
• Suitable for both muscle building and fat loss phases

Cons

• Contains artificial sweeteners, which some users may prefer to avoid
• Not suitable for those allergic to dairy
• Bio-Gro® effects may vary by individual

Customer Reviews

Great product!

“Its great tasting, super easy to digest, no bloating, easy to mix, and a great formula! Ive been recommending it to all my friends, thanks!”

-JC

How to Choose the Best Low-Calorie Protein Shakes

Check the Protein Content: The main reason you're buying a protein shake is for protein! Look for a supplement that provides at least 20-25 grams of protein per serving.

Mind the Calories and Macros: Since your goal is "low-calorie," pay close attention to the total calorie count per serving. Aim for shakes that are typically under 150 calories. Also, check the sugar, carbohydrate, and fat content. The best low-calorie shakes will have very little added sugar, low net carbs, and minimal fat.

Check the Protein Source

• Whey Isolate: Best for fast absorption (good after workouts).
• Hydrolyzed Whey: Quickest digestion (but often pricier).
• Plant-Based Protein: (Pea, rice, soy) for vegans or lactose intolerance.

Pick the Right Type for Your Goals

• Weight Loss: Low-cal, high-protein (e.g., Isomorph 28).
• Muscle Gain: Fast-absorbing (e.g., Dymatize ISO100).
• Digestive Issues: Enzymes added (e.g., Bio-Active Whey).

Minimal Ingredients: Select protein shakes with few ingredients and no fillers, artificial sweeteners, or additives. Clean formulas are easier to digest and better for your overall health.

Allergen and Dietary Needs: If you have allergies or dietary restrictions, check for gluten-free, dairy-free, or vegan options to fit your lifestyle.

Think about taste and mixability: Pick flavors you enjoy and check reviews to see if the powder mixes well. A shake that tastes good will keep you consistent.

Delicious Low-Calorie Protein Shake Recipes

Here are some easy and tasty low-calorie protein shake recipes you can make at home. These shakes are packed with protein but low in calories, perfect for supporting your fitness and health goals without adding extra weight.

1. The Classic "Berry Boost Refresher"

This simple yet satisfying shake is packed with antioxidants and natural sweetness, making it a refreshing post-workout drink or a light snack.

Ingredients:

• 1 scoop (approx. 25-30g) vanilla or unflavored low-calorie protein powder
• 1 cup (240ml) unsweetened almond milk (or water for even lower calories)
• 1/2 cup frozen mixed berries (strawberries, blueberries, raspberries)
• 1/4 teaspoon vanilla extract (optional)
• A few ice cubes (optional, for extra thickness)

Instructions: Add liquid to your blender first. Add protein powder, frozen berries, and vanilla extract (if using). Blend on high until completely smooth and creamy. Adjust the thickness with more liquid or ice if needed.

2. Berry Vanilla Protein Shake

Ingredients:

• 1 scoop vanilla whey protein isolate (about 25g protein)
• 1/2 cup frozen mixed berries (strawberries, blueberries, raspberries)
• 1 cup unsweetened almond milk
• 1/2 teaspoon vanilla extract
• Ice cubes (optional)

Instructions: Blend all ingredients until smooth. Add ice cubes for a thicker texture. This shake has roughly 150 calories and is rich in antioxidants and protein.

3. Chocolate Banana Protein Shake

Ingredients:

• 1 scoop of chocolate whey protein isolate
• 1/2 small frozen banana
• 1 cup water or unsweetened almond milk
• 1 teaspoon unsweetened cocoa powder
• Ice cubes (optional)

Instructions: Blend everything until creamy. This shake offers about 160 calories, natural sweetness from banana, and satisfying chocolate flavor.

4. Green Protein Shake

Ingredients:

• 1 scoop unflavored or vanilla protein powder
• 1 cup spinach or kale leaves
• 1/2 apple, chopped
• 1 cup water or coconut water
• Juice of 1/2 lemon
• Ice cubes (optional)

Instructions: Blend until smooth. This refreshing shake contains around 140 calories and provides protein, plus vitamins and fiber from greens and an apple.

5. Coffee Protein Shake

Ingredients:

• 1 scoop vanilla or chocolate protein powder
• 1 cup brewed coffee, cooled
• 1/2 cup unsweetened almond milk
• 1 teaspoon cinnamon
• Ice cubes

Instructions: Blend all ingredients with ice for a low-calorie, energizing shake with about 130 calories.

Final Thoughts

Low-calorie protein shakes are a simple way to get more protein without extra calories. They can fit into weight loss plans, fitness routines, or everyday diets.

Many options are easy to mix, light on the stomach, and taste good. Some come with added enzymes or extra benefits like faster recovery.

You can buy ready-made powders or make your own at home. Just keep an eye on ingredients, flavors, and protein per serving. The right shake depends on personal needs, taste, and budget.