Best Protein Shakes for PCOS (Store-Bought + Recipes)

It seems like everyone is talking about protein lately. Protein shakes can offer a convenient way to get a lot of protein into your diet but are protein shakes for PCOS a good idea? 

As a registered dietitian who specializes in PCOS, I’m going to break it down for you. In this blog post, we’ll dive into whether protein shakes are good for PCOS, how to make a homemade PCOS protein shake, and some good store-bought protein shake options for PCOS.

Why Is Protein Important for PCOS? 

Polycystic ovarian syndrome (aka PCOS) is a common hormonal disorder that can cause a variety of symptoms. Some common PCOS symptoms include irregular periods, infertility, weight gain, carb cravings, acne, hirsutism (aka excess hair growth), hair loss, and fatigue. 

While the exact cause of PCOS isn’t fully understood yet, insulin resistance, chronic inflammation and high androgens (aka male hormones like high testosterone levels) are at the root of PCOS. Insulin resistance and chronic inflammation can unfortunately put us at an increased risk of certain health conditions such as type 2 diabetes, heart disease, and non-alcoholic fatty liver disease.

Thankfully, a balanced diet can dramatically improve insulin resistance and lower inflammation – which leads to less PCOS symptoms. So what exactly does a PCOS diet look like? In a nut shell, it’s a diet that emphasizes blood sugar control and anti-inflammatory foods. 

For a full breakdown of what to include for a healthy diet for PCOS, don’t miss: A Dietitian’s 7-Day PCOS Diet Plan PDF.

Protein is the building blocks of every aspect of our bodies. It’s involved in the creation and maintenance of every cell in your body. So making sure you’re getting enough protein is essential for maintaining overall health.

Getting enough protein plays an integral role in PCOS management by:

• Keeping blood sugar levels stable
• Improving insulin sensitivity
• Positively altering hunger and fullness hormones 
• Improving satiety with meals
• Increasing lean muscle mass and metabolic rate

In addition to these benefits, dietary protein also has a higher thermic effect compared to carbohydrates and fat. This means that your body uses more energy (or calories) to break down and digest protein, making it advantageous if weight management is your goal.

To learn more about what foods have protein in them and how much, get your copy: High Protein Cheat Sheet PDF.

Ultimately, a high-protein diet can be beneficial for helping you manage your PCOS symptoms. So now you’re probably wondering if protein shakes are good for PCOS.

Are Protein Shakes Good for PCOS? 

Protein shakes may be a good idea for some people with PCOS! Ultimately, it depends on the person, their unique dietary pattern and schedule, and also what’s in the protein shake. 

When chosen carefully, protein shakes offer a convenient way to get a lot of protein into a meal or snack. This helps improve insulin sensitivity, blood sugar regulation, satiety, and lean muscle growth. 

Whether you’re including your protein shake as part of your meal or snack, or as a meal replacement, will dictate what it should look like. But generally speaking, here’s some things I recommend looking for in a PCOS protein shake:

• At least 20 grams of protein 
• Quality source of protein (see below for more on this!)
• Minimal added sugars and artificial sweeteners

How about the type of protein that’s in it? Let’s talk about the best protein powder options. 

Best Type of Protein

There’s so many different types of protein shakes and powders on the market now that it can feel overwhelming trying to figure out which is the right protein powder option for you. 

There’s two main types of protein powders that you can choose from: animal-based protein or plant protein powders. 

Animal protein powders will come from animals. These protein powders are a complete protein source. This means that it contains all of the essential amino acids that our body cannot make. Whey protein powder is probably the most popular type of protein powder. There’s different forms of whey protein powder, with whey protein isolate being the option I recommend most frequently. It’s considered the gold standard for building muscle mass.

Plant-based protein powders will come from plant sources. Unlike animal proteins, most plant based proteins are not considered complete protein sources. Soy protein powders and pea protein powders are the exception though – making them a great option if you’re plant-based or don’t tolerate dairy products. 

Research suggests that pea protein compares similarly to whey protein for muscle building (1, 2). Since peas are a legume, an added bonus of pea protein powders is that it generally contains some added fiber. Fiber is beneficial for blood sugar stability and improving gut health. If you’re primarily plant-based, pea protein is my typical protein powder recommendation.

Collagen peptides are another protein option that are popular. While collagen is animal-based, collagen peptides are not a complete protein source. They’re not the best option if building muscle is your primary goal, but in a pinch, they can add a protein boost to meals or snacks. 

You can read a lot more about the different protein powders and their benefits for PCOS here: Best Protein Powders for PCOS (Best Brands + Types).

Homemade PCOS Protein Shakes

If you’re making a protein shake at home and intend to make it your meal, it won’t be enough to just mix protein powder and water together. You’d end up with an end product that’s mainly just protein without carbohydrates, fiber, or healthy fats to balance it out or provide other essential nutrients.

If you’d prefer your protein shake to be just water and protein powder mixed together, I’d recommend including it as part of your meal…not your entire meal. You can pair it with a source of carbs and healthy fats to make it more balanced. 

If you’d rather create a PCOS protein shake that has everything you need right inside the shake, you’ll want it to include: 

• Protein: whey protein, pea protein, collagen peptides, Greek yogurt, cottage cheese, kefir

• High Fiber Carbs: fruits, veggies, sweet potato, oats, chickpeas

Here’s some of my favorite PCOS smoothies that fit the criteria: 

Strawberry Cottage Cheese Smoothie

Berry Avocado Smoothie

Peach + Pineapple Smoothie

Mango Protein Smoothie

Detox Island Tropical Smoothie (add a scoop of your favorite protein powder!)

For a full list of my favorite protein powders to add into smoothies, check here: My Favorite Protein Powders.

Best Protein Shakes for PCOS (Store-Bought)

If you’re looking for a store-bought protein shake that’s PCOS friendly, you’re in the right place. I think it’s absolutely important to prioritize whole food ingredients as much as possible for PCOS and overall health. The reality though is that’s not always possible and sometimes we need to lean into convenience foods to make healthy eating more achievable and realistic. 

In those times, there are several great protein shakes on the market that can fit the bill for what you need. Most of these won’t necessarily be a meal replacement, but they can be a great snack or addition to your meal. 

Here’s some of my top recommendations for store-bought protein shakes for PCOS: 

• Aloha Shakes
• Evolve Shakes
• Koia Plant Based Shakes
• Owyn Protein Shakes
• Rebbl Protein Drink
• Ripple Protein Shakes
• Orgain Clean Shakes (milk based)

This isn’t an exhaustive list of PCOS friendly protein shakes…just a few to give you an idea! 

The Bottom Line

Adequate protein intake is an important part of a healthy diet for those with PCOS, especially those who are insulin resistant. Protein can help to keep blood glucose levels stable, improve insulin sensitivity, improve satiety, and increase lean muscle mass. 

Protein shakes can be a good option to get more protein into your diet. You can create your own with homemade PCOS friendly protein shakes or purchase pre-made protein shakes at the grocery store. 

When looking for a protein powder or protein shake, you’ll want to look for one that has at least 20 grams of protein per serving, contains minimal to no added sugars or artificial sweeteners, and contains a quality source of protein such as whey protein isolate or pea protein. 

Protein shakes for PCOS should not replace a whole foods approach, but instead, it should complement it when needed. 

Other PCOS Posts You’ll Love

PCOS Friendly Starbucks Drinks

Is Coffee Bad for PCOS? 

Carnivore Diet for PCOS: Miracle Cure or Big Mistake? 

Can I Eat Pasta with PCOS? A Dietitian’s Tips + Recipes

Disclaimer: this is for informational purposes only. It does not substitute for or replace professional medical advice for polycystic ovary syndrome (PCOS) or any other medical condition. Always consult with your healthcare provider for personalized recommendations.