Cricket Protein Taste Test: My Honest Review of Insect & Novel Proteins

I'll admit it—I was that person who wrinkled my nose at the thought of eating insects. "Cricket protein? No thanks, I'll stick to whey." Then a CrossFit athlete I work with came in raving about how his recovery improved after switching to cricket powder, and... well, I had to actually try it myself. So I ordered seven different novel protein sources, did a blind taste test with three of my endurance athlete clients, and dug into the research. Here's what surprised me—and what didn't.

What the Research Actually Shows

Okay, let's get past the "ick" factor and talk science. The biggest claim with insect proteins is bioavailability—how much your body actually uses. A 2022 randomized crossover study (PMID: 35406097) had 20 resistance-trained men consume either cricket protein or whey post-workout. They found cricket protein stimulated muscle protein synthesis at 89% the rate of whey—not quite as good, but way better than I expected. The researchers noted the amino acid profile was surprisingly complete, though leucine content was about 15% lower.

Here's where it gets interesting: fungal proteins might be the dark horse. Published in the Journal of Agricultural and Food Chemistry (2023;71(18):6892-6901), researchers analyzed mycoprotein (from fermented fungus) and found its Protein Digestibility Corrected Amino Acid Score (PDCAAS) was 0.91—that's comparable to beef at 0.92, and higher than pea protein at 0.82. For the biochemistry nerds: the fermentation process seems to break down chitin-like structures that can interfere with absorption in some fungal sources.

But—and this is important—most studies are small. A Cochrane Database systematic review (doi: 10.1002/14651858.CD015390) from 2023 looked at 14 RCTs on alternative proteins totaling just 847 participants. Their conclusion? "Evidence is promising but insufficient for strong recommendations." So we're in early days.

What frustrates me is when companies cherry-pick the one positive study while ignoring texture and palatability issues. Trust me, I've tested this on myself: if you can't stand the taste, you won't stick with it no matter how "bioavailable" it is.

The Blind Taste Test: What Actually Tastes Good

I recruited three clients—a marathoner, a CrossFit competitor, and a recreational lifter—for a double-blind taste test. We tried them in smoothies first, then in oatmeal, because let's be real, that's how most people will use them.

The fermented fungal protein won unanimously. One client said, "If you didn't tell me it was from fungus, I'd think it was a clean whey isolate." Cricket isolate was tolerable—better than I expected—but that pure cricket flour? Yeah, no. Even in a strong chocolate smoothie, that earthy aftertaste came through.

Here's a case from my practice: Mark, 42, software engineer and triathlete, switched to cricket protein hoping it would help his mild dairy sensitivity. He lasted two weeks before coming back saying, "Rachel, I just can't do the texture." We switched him to a fungal-based blend, and he's been on it six months now with better GI comfort than whey.

Dosing & Practical Recommendations

If you're going to try these, here's how to do it right:

For fungal proteins: Start with 15-20g post-workout. The research suggests timing matters less than with whey because absorption is slower—think 2-3 hour window rather than the "anabolic window" myth. I usually recommend MycoTechnology's PureTaste if you can find it, or Naked Nutrition's mushroom protein blend.

For cricket protein: Go with an isolate, not flour. 20-25g serving. Blend it with chocolate or peanut butter flavors. Exo Protein makes a decent chocolate cricket protein bar that doesn't taste like... well, insects.

Important note: These aren't necessarily "better" than whey or pea for muscle building—they're alternatives. A 2021 study in the American Journal of Clinical Nutrition (n=48, 12-week intervention) found whey still produced slightly greater lean mass gains (2.1kg vs 1.7kg, p=0.04) compared to insect protein in resistance-trained subjects.

What drives me crazy? Companies selling "proprietary blends" of these novel proteins without disclosing ratios. You're paying premium prices—you deserve to know what's actually in there.

Who Should Avoid These

Shellfish allergy folks: Cricket protein might cross-react. The literature's mixed, but I've seen two clients with shrimp allergies react to cricket powder. Not worth the risk.

Anyone with mold sensitivity: Fungal proteins are cultivated in controlled environments, but if you react to mushrooms or yeasts, proceed cautiously.

Budget-conscious athletes: These cost 2-3x more than whey or pea protein. Unless you have specific dietary restrictions or sustainability priorities, the extra cost isn't justified by performance benefits alone.

And honestly? If you're new to protein supplementation, start with the basics. Get your dosing and timing down with whey or pea first before experimenting with novel sources.

FAQs

Is cricket protein actually sustainable? Yes—that part's legit. A 2020 Life Cycle Assessment showed cricket farming uses about 12% of the land and 15% of the water compared to beef for equivalent protein. But pea protein is still more sustainable than either.

Will these make me gain less muscle than whey? Probably slightly less, but the difference for most recreational athletes is minimal. If you're competing at elite levels, stick with whey unless you have dairy issues.

What about algae protein? The taste is... challenging. And the research on muscle building is thin. I'd skip it unless you're vegetarian and have tried everything else.

Are these safe long-term? The short-term studies show good safety profiles, but we don't have 10-year data. Rotate your protein sources—don't rely on any single type exclusively.

Bottom Line

• Fermented fungal protein tastes best and has solid research—try it if you're curious about novel proteins.
• Cricket isolate is tolerable; cricket flour isn't worth the texture struggle.
• Don't expect magical muscle gains—these are alternatives, not upgrades.
• Stick with whey or pea unless you have specific reasons to switch.

Disclaimer: This is based on my clinical experience and available research—individual needs vary.