On TikTok, Utah-based creator Rebecca Gordon fills a Super Swig (Utah’s version of a Big Gulp) with Diet Coke at her local gas station. When she gets back to the car, she removes the lid from her cup and refills her soda with a generous splash of bottled vanilla protein shake. “Welcome to Utah, where PROTEIN Diet Coke is trending right now,” writes Gordon, who is known for his “MomTok” content.
Since it was posted on TikTok, Gordon’s video has quickly racked up millions of views and inspired others (myself included) to try this new take on traditional dirty soda, called dirty protein soda. Plus, we tapped the RDs to see what the experts think about the drink and whether protein-soaked sodas are actually good for you.
Experts featured in this article:
Christine ByrneMPH, RD, LDN, is an eating disorder dietitian nutritionist based in Raleigh, North Carolina and founder of Ruby Oak Nutrition.
What is a Protein Dirty Soda?
Popularized in large part by the Hulu reality show “The Secret Lives of Mormon Wives,” the version of the dirty soda most have now become familiar with consists of soft drink that has “dirty” of flavored syrups and creamers. Protein dirty soda is a variant of the drink, where the usual syrup and cream are completely replaced with a vanilla protein shake. The resulting beverage is said to taste like a “healthy” version of a root beer float or a cream soda, appealing not only to Mormons, but also those who like the idea of potentially increasing their protein intake while indulging in a cold soda.
What happened when I tried a Protein Dirty Soda
Much like a regular dirty soda, dirty protein soda can be made with any soda. Gordon, for example, tried it with Fanta while others have used Dr. Pepper and root beer. For the protein shake element of a dirty protein shake, though, it seems everyone is sticking with a vanilla flavor. When I tried the trend myself, I decided to use Dr. Pepper so I could compare it to my previous dirty soda experience (sans protein). Honestly, I didn’t notice much of a difference in taste, except that the protein was slightly less sweet and had a more artificial vanilla flavor. The texture was more milky than rich and creamy — like when the ice melts in an iced coffee. But at the end of the day if you like dirty sodas, you’d probably want dirty sodas with protein about the same.
Is Protein Dirty Soda Good For You?
Protein shakes are specifically made to have more protein than regular drinks, so using one instead of a pitcher of cream in a dirty soda would naturally increase the protein content of the drink. But beyond the added protein, expert Christine ByrneMPH, RD, LDN, says there are no significant nutritional benefits to drinking a dirty protein shake.
“There’s nothing inherently wrong with mixing a protein shake with a diet soda, but there’s no magical benefit either,” she explains to PS. “If the combination of a protein shake and diet soda tastes amazing to you, you should definitely try one. You’ll get protein from the shake, and there’s no reason to fear the artificial sweeteners in diet soda unless you’re filling things up nonstop.”
TikTokers tout the drink as an easier way to meet their daily protein needs, but according to Byrne, most of us already get plenty of protein through whole foods alone, like meat, beans, nuts and seeds. Therefore, if you’re already eating a balanced diet (which Byrne loosely defines as “consuming a variety of nutritious foods to meet your nutritional needs), there’s no need to replace cream with a protein shake in your dirty soda unless you really need to supplement . protein If you are unsure where your protein intake stands, you can always consult a registered dietitian or health care provider to find out, but generally speaking, the people who benefit the most from protein supplements like shakes are those with muscle loss, protein deficiency or athletes engaged in intense physical activity.
So, should you drink dirty protein shakes?
The good news is that dirty protein sodas aren’t inherently bad for you. If you simply like the taste of a dirty soda spiked with a protein shake, Byrne confirms they’re safe to drink. However, she expressed concern about consuming more than one a day or using them to replace meals and snacks. “If you’re drinking a dirty protein shake instead of eating a meal, you’re probably not eating enough overall. And if you’re consuming several of them every day in place of other snacks, you’re probably missing out on things like fiber, vitamins and minerals that you would get from other Whole Foods. Byrne also points out that just because you add a protein shake, it doesn’t take out the soda. In other words, the more dirty soda you drink, the more you’re going to get protein because of the protein shake, but you’ll also be consuming more sugar or artificial sweeteners because of the soda, so while it’s totally okay to jump on the protein dirty soda trend, nutritionally it’s best to enjoy this drink in moderation.
Calle Martin is a lifestyle writer and PS contributor who writes mostly about food and cooking, but also covers fitness herself as a former figure skater and hockey player. You can find more of her writing at Tasting Table, Better Homes & Gardens, and Martha Stewart Living.
