One of the most common questions we get from new customers is which milk to use. It sounds simple, but the liquid you choose changes the taste, texture, calorie count, and nutritional profile of your shake. Different milks also pair better with different flavours.
Here's an honest comparison of every option we've tested with Protein & Fibre, with clear recommendations for each.
Water
The basics: 0 calories, 0g protein, 0g fat.
The purist's option. Water lets the flavour of Protein & Fibre come through with nothing between you and the ingredients. The shake is thinner and lighter than it would be with milk, but it still mixes smoothly thanks to the naturally occurring lecithin in the sunflower kernels.
Chocolate with water tastes like a light cocoa drink. Mocha with water tastes clean and genuinely coffee-forward. Vanilla Bean with water is subtle and refreshing. Cinnamon with water is delicate and warming.
Best for: People watching calories closely, post-workout when you want something light, hot weather when a creamy shake feels too heavy, or anyone who prefers a cleaner taste.
The trade-off: No additional protein or fat from the liquid. The shake will be thinner. Some people find it too light, though many prefer it.
Our pick: Works best with Mocha and Chocolate, where the stronger flavours don't need the creaminess of milk to carry them.
Semi-Skimmed Cow's Milk
The basics: Per 300ml — approximately 150 calories, 10g protein, 5g fat.
The traditional option. Semi-skimmed milk adds creaminess, body, and a familiar dairy richness that most people find immediately satisfying. It also contributes a meaningful 10g of additional protein per shake, bringing the total to over 30g.
With semi-skimmed milk, every flavour of Protein & Fibre works well. The dairy adds smoothness and rounds out the taste beautifully. It's the closest experience to a traditional milkshake.
Best for: Anyone not avoiding dairy, people wanting to maximise protein content per shake, and those who prefer a rich, creamy texture.
The trade-off: It's dairy. If you chose Protein & Fibre partly to move away from dairy-based nutrition, using dairy milk somewhat defeats that purpose. Also adds approximately 150 calories to the shake.
Our pick: Works with all flavours. Chocolate with semi-skimmed milk is a popular choice.
Oat Milk
The basics: Per 300ml — approximately 135–165 calories, 3g protein, 4.5g fat (varies by brand).
Oat milk has become the default non-dairy option for many people, and for good reason. It's naturally creamy, mildly sweet, and produces a smooth, satisfying shake without any of the thinness that some plant milks bring.
With Protein & Fibre, oat milk works particularly well. The gentle sweetness of the oats complements the natural sweetness of the ground dates, and the creamy texture makes the shake feel substantial and indulgent without being heavy.
Best for: Anyone avoiding dairy, vegans, people who want a creamy shake without cow's milk. Also excellent for overnight oats and porridge recipes.
The trade-off: Lower protein than cow's milk (3g vs 10g per 300ml). Slightly higher calorie count than some other plant milks. May contain gluten depending on the brand (though many are gluten-free — check the label if this matters to you).
Our pick: A strong all-round non-dairy option. Pairs beautifully with Vanilla Bean and Cinnamon. Our personal favourite combination is Chocolate Protein & Fibre with Oatly Barista.
Almond Milk (Unsweetened)
The basics: Per 300ml — approximately 40–50 calories, 1g protein, 3g fat.
The lowest-calorie milk option after water. Unsweetened almond milk is light, slightly nutty, and adds a subtle creaminess without significantly changing the calorie count of your shake.
With Protein & Fibre, almond milk works well but produces a thinner shake than oat or dairy milk. The nutty undertone of the almonds pairs naturally with the sunflower kernel base, creating a cohesive, clean-tasting drink.
Best for: Calorie-conscious users who still want some creaminess, anyone who enjoys a lighter shake, and nut flavour enthusiasts.
The trade-off: Very low protein (1g per 300ml), so it doesn't contribute much nutritionally beyond the Protein & Fibre itself. Can taste watery if the brand is too thin. Note that while Protein & Fibre is free from all 14 major allergens including tree nuts, almond milk itself contains nuts.
Our pick: Best with Vanilla Bean and Mocha, where the light, nutty quality of the almond milk supports rather than competes with the flavour.
Soy Milk (Unsweetened)
The basics: Per 300ml — approximately 100 calories, 9g protein, 5g fat.
Soy milk is the protein heavyweight of the plant milk world. At 9g of protein per 300ml, it brings your total shake protein to over 30g — comparable to using cow's milk.
The texture is creamy and smooth, and the flavour is relatively neutral, though some brands carry a faint beany undertone that can interact with certain flavours.
Best for: People wanting maximum protein from a plant-based milk, vegans seeking the highest-protein non-dairy option.
The trade-off: Soy is one of the 14 major allergens, which may be relevant if you specifically chose Protein & Fibre for its allergen-free profile. Some people prefer to avoid soy for personal dietary reasons. The beany flavour of some brands can clash with more delicate flavours.
Our pick: Works best with Chocolate and Mocha, where the stronger flavours mask any soy undertone. If protein content is your priority and you're not avoiding soy, this is one of the most nutritionally complete plant milk options.
Coconut Milk (Carton, Not Canned)
The basics: Per 300ml — approximately 60–80 calories, 0.5g protein, 4.5g fat.
Coconut milk drink (the kind sold in cartons for drinking, not the thick canned variety for cooking) adds a light tropical sweetness and a slightly silky texture. It's one of the lower-calorie options and gives shakes a subtle coconut character.
Best for: People who enjoy coconut, anyone wanting a lighter shake with a tropical hint, and hot weather when a coconut-chocolate combination sounds particularly appealing.
The trade-off: Almost zero protein contribution. The coconut flavour, while pleasant, can dominate more subtle flavours. Not everyone wants their morning protein shake to taste like a holiday.
Our pick: Best with Chocolate (coconut-chocolate is a natural pairing). Less successful with Mocha, where the coconut competes rather than complements.
Our Recommendations By Flavour
Chocolate: Semi-skimmed milk for the richest experience. Oat milk for the best non-dairy option. Water for a lighter cocoa drink.
Mocha: Water for a clean coffee-forward taste. Oat milk for a latte-like experience. Almond milk for a light, nutty coffee drink.
Vanilla Bean: Oat milk for the creamiest result. Semi-skimmed for classic vanilla milkshake territory. Almond milk for a lighter, nuttier version.
Cinnamon: Oat milk brings out the warmth beautifully. Semi-skimmed for a spiced, creamy drink. Water for a lighter cinnamon tea effect.
The Bottom Line
There's no single "best" milk. The right choice depends on your priorities — whether that's calories, protein content, taste preference, dietary requirements, or simply what you have in the fridge.
The good news is that Protein & Fibre works well with all of them. The natural emulsification from the sunflower lecithin means it mixes smoothly regardless of the liquid, and the real-food flavourings complement rather than fight against whatever milk you choose.
Try a few options. Find the one that makes you look forward to your shake. That’s likely to be the best milk for you.
Frequently Asked Questions
Does the choice of milk significantly affect protein content?
Yes. Semi-skimmed cow's milk adds approximately 10g of protein per shake. Soy milk adds about 9g. Oat milk adds about 3g. Almond milk and water add essentially none. If maximising protein is your priority, cow's milk or soy milk are the strongest choices.
What's the lowest calorie option?
Water (0 calories), followed by unsweetened almond milk (approximately 40–50 calories per 300ml). Both produce a lighter shake but still mix well with Protein & Fibre thanks to the naturally occurring lecithin.
Can I use hot milk or warm water?
Yes. Protein & Fibre mixes well with warm or hot liquid and won't lose its nutritional value. A warm shake can be particularly comforting in winter. Just avoid boiling liquid directly on the powder — warm the milk first, then add and stir.
Which milk is best for overnight oats?
Oat milk produces the creamiest, most cohesive result for overnight oats. Semi-skimmed is also excellent. Almond milk works but produces a lighter, less creamy outcome.
Is Protein & Fibre still allergen-free if I use cow's milk?
Protein & Fibre itself is free from all 14 major allergens, but cow's milk contains dairy, and soy milk contains soy. If you need to maintain a fully allergen-free shake, use water, oat milk (check gluten status if relevant), coconut milk, or a nut-free plant milk.