Clean Protein Powders: What to Look For (and Our Favorite Picks)

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We love a whole food diet. We try to eat as close to nature as possible.

As we get older, we find that eating more protein is so important in supporting muscle, metabolism, and energy. (Research supports this as well!) 

Protein powder, though not a "whole food" by definition, can be an incredibly helpful tool. We love to add protein powders to oatmeal, smoothies, and baked goods to add more protein to our favorite foods and meals. We find ourselves reaching for protein powder a few times per week. 

(If you don't want to eat protein powder, you do not have it! It is definitely not a requirement and not a traditional part of the Mediterranean Diet.)

But if you are interested in adding this to your routine in a way that supports great health (like we do), read on.  

Not all protein powders are created equal. 

Many products on the market are loaded with artificial sweeteners, fillers, gums, and low-quality protein sources. (Yikes!)

We try to avoid these kinds of things. They don’t support our overall health, and they can leave us feeling bloated or uncomfortable.

We've done tons of research to find clean, easy-to-digest protein powders that we feel fit most closely with the principles of the Mediterranean Diet overall. Today, we are bringing them to you! 

Here’s how to choose a clean protein powder, why the protein source matters, how protein powder fits into a Mediterranean lifestyle, and the clean options we actually use and recommend.

What Makes a Protein Powder “Clean”?

A clean protein powder is one that does not contain unnecessary ingredients (or it contains as few as possible). 

Here's what to look for when you read labels:

• Minimal ingredients. 
  • Ideally, the powder has just a protein source, maybe a natural flavor, and optional digestive enzymes.
• No artificial sweeteners.
  • Skip sucralose, aspartame, and acesulfame potassium. If it’s sweetened, look for small amounts of stevia or monk fruit (or even sugar!), or choose unsweetened. We like to have both options on hand. 
• No unnecessary fillers or gums. 
  • Ingredients like carrageenan, maltodextrin, or long lists of thickeners can cause bloating for some people.
• Third-party testing if possible. 
  • This helps ensure quality and reduces the risk of contaminants like heavy metals. We recommend looking for third-party testing on all your supplements if possible. 

Why Your Protein Source Matters

Not all protein is absorbed or used by the body the same way. Here are the quick differences between whey protein and plant-based protein. 

Whey Protein 

• Comes from milk (dairy) and is a complete protein. 
• Rich in leucine, an amino acid critical for muscle protein synthesis.
• Absorbed quickly, making it popular post-workout.
• Makes it easier to get higher protein per serving. 

Plant-Based (Vegan) Protein

• Made from sources like peas, rice, or seeds.
• Naturally dairy-free and often easier on digestion for some people.
• Typically contains fiber and phytonutrients.
• Absorbs more slowly, which some people prefer. 

Neither option is “better.” The right choice depends on digestion, lifestyle, and personal preference. Read on for more!

Why Some People Choose Whey (and Others Prefer Vegan)

People often prefer whey protein if they:

• Strength train regularly.
• Want efficient muscle support.
• Tolerate dairy well.
• Prefer a smoother texture.

People often prefer plant-based protein if they:

• Are dairy-free or lactose sensitive.
• Experience bloating with whey.
• Prefer a plant-forward or plant-based diet. 
• Want added fiber and gut support.

Many people use both, depending on the meal or situation. 

This is true for us! If we are mixing directly with almond milk or water, we generally choose whey. It usually blends more easily, is less chalky, and has a better, stand-alone flavor.

If we are mixing protein powder into oatmeal or baked goods (which is what we do more often because it helps us feel fuller than just drinking protein), we often find ourselves reaching for a plant-based option. We love the added fiber and nutrients, and we know we won't experience any tummy side effects. 

Our Experience With These Clean Protein Powders

We’ve tried many protein powders over the years. We were determined to find something that allowed us to increase our protein intake, especially at breakfast (more on that here), but still stayed true to our values of fewer additives and junk.

These are the ones we consistently come back to and why.

Our Favorite Whey Proteins 

Naked Nutrition – Naked Whey Chocolate (Grass-Fed)

The chocolate is a great option if you want flavor that isn’t overly sweet. While it is flavored, it’s subtle, which makes it ideal for oatmeal, smoothies, yogurt bowls, and baking.

Because the sweetness is mild, you’re in full control. This means the sugar is low which we love. You could add a little honey or cinnamon, depending on what we're making. We like many of the flavors, but chocolate is our favorite. 

Smooth texture, only 3 clean ingredients, and very versatile. 

Isopure – Zero Carb Whey Isolate (Unflavored)

This one is completely unflavored, which we love. It can be added to almost anything without changing the taste: soups, sauces, oatmeal, yogurt, pancakes, or smoothies.

It does add a bit of thickness or texture, so it’s not 100% undetectable, but if your goal is pure protein without sweetness, this is one of the most versatile options out there.  

Absolutely no junk or sugar in this one!

I love keeping this in my kitchen because it fits into anything I'm making. (I prefer to keep a sweetened AND an unsweetened protein option on hand, depending on my mood.)

Vegan Protein Powders We Recommend 

Orgain – Organic Plant-Based Protein

This is one of the most popular vegan protein powders for good reason. The texture is smooth, the flavor is mild, and it’s easy to drink. We prefer the vanilla flavor, but we love that there are so many flavors to choose from. 

This is a nice everyday option if you want a plant-based protein that doesn’t taste overly “plant-y.”  This protein does contain stevia.  

KOS – Organic Plant Protein

This one has a richer texture and slightly sweeter taste than many other plant proteins. It works especially well in smoothies with fruit or almond milk.

Because it’s more flavorful, it’s not our first choice for baking, but it’s very satisfying as a standalone shake.

This one is marketed as a full meal replacement, and it includes multivitamins, a digestive enzyme, and more. It contains both stevia and monk fruit. 

Is Protein Powder Part of the Mediterranean Diet?

Traditionally, protein powder is not part of a classic Mediterranean diet. This way of eating is rooted in whole foods like fish, beans, lentils, yogurt, nuts, and seeds.

That said, our modern lives are often very busy and on-the-go. This can make getting enough protein consistently more challenging. As we get older, as women, and estrogen and hormone levels fall, getting enough protein becomes even more important.  This is where protein powder can be a helpful tool. Just remember that it's not a replacement for real food.

When you choose clean, minimally processed protein powders, we believe that they can fit comfortably within the general guidelines of a Mediterranean lifestyle. For those who prefer sticking to a more plant-forward approach, vegan protein powders are a great option. 

If you don't want to use protein powder, you definitely don't have to! It's not a traditional part of a Mediterranean Diet. We find ourselves using it occasionally, maybe a few times per week. 

We recommend mixing protein powder into yogurt, applesauce, soup, or other foods you are consuming. Eating food (with protein powder in it) rather than drinking protein powder mixed with water or milk will likely help your body better recognize the calories and the food. 

We believe, as with all things, the key is using protein powder intentionally while keeping whole foods as the foundation of your diet.

Final Thoughts

Protein powder is meant to support your diet, not replace real food. When chosen well, it can make it easier to meet protein needs, especially at breakfast or after workouts.

The best protein powder is one that you:

• Digest well
• Enjoy using consistently
• Trust the quality of the ingredients 

Whether you choose whey, vegan, or a mix of both, sticking with clean, minimally processed options allows protein powder to fit naturally into a Mediterranean-style, whole-foods approach.

Find these protein powders here!