Vegan Protein Taste Test: We Ranked 8 Brands So You Don't Have To

I had a 28-year-old CrossFit athlete in my office last month who was ready to quit her vegan diet. She’d been struggling with recovery, her lifts were plateauing, and she told me, “Rachel, I just can’t stomach another chalky, gritty protein shake that tastes like dirt.” She’d tried three different brands—all terrible—and was convinced plant protein couldn’t work for athletes.

Here’s the thing: she was wrong about plant protein not working, but absolutely right about the taste problem. The market’s flooded with options that range from “palatable” to “genuinely offensive.” So I did what any good nutrition nerd would do—I bought eight of the most popular vegan protein powders, recruited my husband and two training partners (all omnivores, for unbiased takes), and ran a proper blind taste test.

Trust me, I’ve choked down my share of bad shakes over the years. This time, we’re finding the winners.

Quick Facts: Vegan Protein at a Glance

What the Research Actually Shows About Plant Protein

Okay, let’s geek out for a minute—I promise this matters for your results. A 2022 meta-analysis published in the Journal of the International Society of Sports Nutrition (doi: 10.1186/s12970-022-00501-2) pooled data from 18 randomized controlled trials with 1,543 total participants. They found no significant difference in muscle growth between plant and animal protein sources when total protein intake was matched (about 1.6g/kg body weight daily). The effect size was negligible: standardized mean difference of 0.09 (95% CI: -0.05 to 0.23, p=0.21).

But—and this is critical—the study authors noted that combining plant proteins (like pea and rice) creates a more complete amino acid profile. Dr. Stuart Phillips at McMaster University has shown in multiple papers that the “anabolic response”—that’s muscle protein synthesis—depends more on leucine content than protein source. Pea protein’s about 8% leucine by weight; whey’s around 11%. So you might need a slightly larger serving of plant protein to hit the 2-3g leucine threshold that triggers maximal synthesis post-workout.

A 2023 crossover study (PMID: 36721394) with n=24 resistance-trained men compared pea protein isolate to whey isolate over an 8-week training period. Muscle thickness increased similarly in both groups (pea: 8.7% ± 2.1%, whey: 9.2% ± 2.4%, p=0.62). Where they differed? Digestive comfort. Pea protein caused significantly less bloating and GI distress (reported by 17% vs. 42% of participants, p<0.01).

So the science is pretty clear: plant proteins work if you dose them right and choose quality products. The problem? Most taste awful.

Our Blind Taste Test: The Rankings

We tested eight brands, mixed with 8oz of unsweetened almond milk (the standard most people use), shaken—not blended—because who has time for a blender after a workout? We scored each on flavor (0-10), mixability (0-5), and aftertaste (0-5). Here’s the raw data:

*Unflavored scores are for “neutrality”—higher means less beany/earthy taste.

Orgain won because it actually tastes like a milkshake—not a “health food” approximation. The chocolate fudge flavor masks the pea protein taste completely, and it mixes with just a few shakes. NOW’s pea protein scored high on mixability and aftertaste (barely any), but let’s be real: unflavored protein is an acquired taste. I use it in oatmeal or smoothies where I’m adding other flavors anyway.

Vega Sport—this one frustrates me. The nutrition profile is solid (30g protein, 5g BCAAs), but that stevia aftertaste lingers. My husband called it “chemically sweet.” And PlantFusion? We all agreed it tasted like someone blended chalk with artificial vanilla extract. Hard pass.

Dosing & Practical Recommendations

If you’re using vegan protein for muscle building, here’s my clinical take: aim for 20-40g within 2 hours post-workout. That’ll get most athletes into the 2-3g leucine range, especially if you’re using a blend like Orgain (pea/rice/chia) or Garden of Life (pea/bean/seed).

For the biochemistry nerds: leucine’s the trigger for mTOR activation—that’s the pathway that tells your muscles to grow. Plant proteins typically need about 25-30% more volume than whey to hit the same leucine dose. So if you usually do a scoop of whey, maybe do a scoop and a half of plant protein.

Timing matters less than total daily intake, honestly. A 2018 study in the Journal of Physiology (PMID: 29901844) with n=48 young men found that muscle protein synthesis rates were similar whether protein was consumed immediately post-workout or several hours later, as long as daily intake hit ~1.8g/kg. But I still recommend the post-workout window because it’s a habit that ensures you’re getting enough.

Brand-wise, I typically recommend Orgain for taste and NOW Sports Pea Protein for purity. NOW’s product is just pea protein isolate—no fillers, no sweeteners. It’s NSF Certified for Sport, which means it’s tested for contaminants. That matters if you’re a competitive athlete subject to doping controls.

Who Should Be Cautious With Vegan Protein Powders

If you have kidney issues—impaired function, history of stones—talk to your doctor before ramping up protein intake of any kind. The older “protein hurts kidneys” myth has been debunked for healthy people, but if you have existing renal disease, excess protein can exacerbate it.

Also, watch for digestive sensitivities. Pea protein’s high in fiber (good for most), but some people experience bloating. Rice protein tends to be gentler. And if you’re allergic to legumes—pea protein’s obviously a no-go.

One more thing: vegan proteins often have added digestive enzymes (like protease or bromelain) to improve absorption. These are generally safe, but if you have a sensitive gut, start with half a serving to see how you react.

FAQs

Is plant protein as effective as whey for building muscle?
Yes, when you match total protein and leucine intake. Research shows similar muscle growth over 8-12 weeks. Plant proteins might require slightly larger servings to hit the same leucine threshold (2-3g post-workout).

Why does some vegan protein taste chalky or gritty?
It’s usually the pea protein isolate—it has a naturally earthy flavor and fine texture that doesn’t fully dissolve in liquid. Blending helps, or choose brands with rice protein blends (they’re smoother).

Should I combine different plant proteins?
Not necessarily in one meal, but across the day. Combining sources (like pea + rice) creates a more complete amino acid profile. Most commercial blends already do this for you.

How much protein do I need daily on a vegan diet?
Aim for 1.6-2.2g per kg of body weight if you’re training regularly. For a 150lb (68kg) athlete, that’s 109-150g daily. Spread it across 4-5 meals for optimal absorption.

Bottom Line

• Plant proteins work for muscle building—the research is solid. Focus on total daily intake (1.6-2.2g/kg) and post-workout leucine (2-3g).
• Taste varies wildly. In our blind test, Orgain Chocolate Fudge tasted best; PlantFusion was nearly undrinkable.
• Mixability matters. NOW Pea Protein blends smoothly; others need a blender to avoid grit.
• If you’re competitive, choose NSF Certified for Sport products (like NOW) to avoid contamination risks.

Disclaimer: This article is for informational purposes only and not medical advice. Consult a healthcare provider before starting any new supplement.