TikTok has launched several coffee trends, from delicious (but time-consuming) whipped coffee recipes, to a Whole Foods brown butter cookie latte dupe. One of the most enduring trends on the coffee front, however, is also said to be a nutrition hack. Enter TikTok’s viral “proffee” — aka protein coffee. While the concept of adding some extra protein to your morning cup of joe isn’t entirely groundbreaking, the proffee method is definitely a bit unconventional. In one viral video, a creator gets her coffee over ice, before topping it off with an entire vanilla protein shake. Other TikTokers pour their coffee at home, but still include a full protein shake as the final ingredient.
People on social media swear by proffee, saying that the added protein shake tastes just like regular coffee creamer, only with a fraction of the sugar and calories. Others claim that proffee has helped them hit their protein goals and feel more satisfied throughout the day. But is protein coffee good for you? To find out more, we asked a registered dietitian whether protein coffee is actually healthy to drink. Read on for some expert-approved insight, plus some potential risks to be aware of before trying TikTok’s proffee trend for yourself.
Experts Featured in This Article:
Amanda Li, RDN, CNSC, is a registered dietitian nutritionist specializing in oncology nutrition and nutrition support.
Is Protein Coffee Good For You?
Although it’s been popularized on TikTok as a new and healthy alternative to coffee creamer, protein shakes — and specifically the Premier Protein shakes used in many proffee videos — have been around since the ’90s. Unlike other protein shakes and powders, Premier doesn’t contain oats and is therefore gluten-free and keto-friendly, with only four grams of carbs per serving. But does this mean it’s good to add to coffee?
According to Amanda Li, RDN, CNSC, the short answer is yes. Protein shakes are better for you than other flavored coffee creamers because of the way the body digests protein — specifically whey protein, which happens to be the kind used in Premier Protein. “Whey protein will digest slightly slower, keeping you feeling a little bit more full,” Li tells PS. That’s important because sugary coffee drinks, whether they’re from a coffeeshop or made at home, can cause your blood glucose levels to spike and then crash, leaving your body craving even more sugar and carbs in an effort to bring your energy back up. That won’t happen if you swap the sugar out for protein.
Is Protein Coffee a Good Meal Replacement?
TikTokers say protein coffee will curb your hunger all the way through lunch, but swapping out entire meals for protein drinks (or even protein bars) isn’t recommended. “The best times to use these protein shakes is when you’re trying to add more protein to your meals or snacks,” Li says. “If you can get protein from food first, always grab it from food, and if you can’t, then protein powders are a great alternative.”
As a remember, protein shakes are designed to supplement your diet, not act as your primary source of nutrition for the day. Still, while a protein shake mixed with coffee doesn’t equal a well-balanced meal (as some people on TikTok would have you believe), it can be helpful in a pinch. For instance, Li says proffee can be a quick and convenient way to boost an otherwise low-protein meal. “Maybe you only have a salad and you don’t have any chicken, fish, or eggs — this would be great to just shake up and consume,” Li says.
Should You Try Protein Coffee?
When it comes to taste and nutritional benefits, it’s safe to say that protein coffee is worth the hype. That said, it’s best consumed in moderation. “Too much of a good thing can be a bad thing, especially if you are a slow metabolizer,” Li warns. She adds that if your body breaks down caffeine slowly, you should drink no more than 200 milligrams per day (especially since certain shakes contain additional caffeine). “Otherwise, listen to your body,” she says.
While this particular trend is dietitian-approved, it’s best to be wary of misinformation on social media. For the best personalized advice, talk to a healthcare professional before making any major changes to your diet or lifestyle.
— Additional reporting by Chandler Plante
Kalea Martín is a lifestyle writer and PS contributor who mostly writes about food and cooking, but also covers fitness as a former figure skater and hockey player herself. You can find more of her writing in Tasting Table, Better Homes & Gardens, and Martha Stewart Living.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
