It’s the latest coffee trend: protein cold foam is gaining popularity as a new coffeehouse staple. Cold foam is a silkier version of whipped cream, with its sweet and creamy characteristics making it the ideal topping for a cold brew or iced coffee.
With blockbuster coffee chains now enhancing their cold foams with protein powder, this common iced coffee topping is seemingly getting a nutrition boost. But, is protein cold foam actually good for you? And how can you bring a coffee shop to your home and make your own protein cold foam?
What’s So Special About Protein?
“Protein is important for everyone and not just people building muscle mass at the gym,” says MyFitnessPal Head of Nutrition Melissa Jaeger, RD, LD. Here’s why (2):
- Protein is a building block: Helps build and repair muscles and preserves muscle mass when focusing on weight loss.
- Provides energy: Provides calories and can be used as a source of energy.
- Supports the immune system: Helps produce antibodies that fight infections.
- Makes up hormones: Is critical for various bodily functions and helps transmit messages between our organs, tissues and cells.
- Maintains fluid balance: Helps regulate the body’s fluid levels.
About the Experts
Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.
Joanna Gregg, MS, RD is a Food Data Curator at MyFitnessPal. She earned her bachelor’s degree in Nutrition from Georgia State University and her Master’s degree from The University of Nebraska. Her focus is helping people find the right balance of food, fitness and healthy living to reach their optimal health.
We all know that breakfast is usually considered the most important meal of the day—and consuming a high-protein breakfast makes that meal all the more important. Eating a high-protein breakfast may support muscle health and weight management by helping with (1):
- Maintaining muscle mass
- Energy expenditure
- Satiety hormones (knowing how to feel full)
- Glucose regulation
Essentially, eating a protein-rich breakfast may benefit muscle health, while keeping you full longer and contributing to overall energy balance throughout the day.
Protein Cold Foam Nutrition Facts
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound of body weight (3). MyFitnessPal registered dietitian Joanna Gregg says that number is the minimum amount of protein required for your body to function each day—but it’s not necessarily the number you should aim for. You likely should eat more protein based on your goals and specific needs, she says.
“A good guideline is to aim for 20 to 30 grams of protein per meal and around 10 to 15 for snacks,” Gregg says. Some coffee shop protein cold foam have up to 15 grams of protein (4), and the homemade protein cold foam recipe below contains 18.5 grams of protein—making it an excellent snack option.
Homemade Protein Cold Foam Recipe
Serves 1
Ingredients:
- ¼ cup unsweetened vanilla almond milk (or any milk you like)
- 1 scoop vanilla protein powder (whey or plant-based, ~15g protein per scoop)
- ½ tsp vanilla extract
- 1 tsp maple syrup or honey (optional, for sweetness)
- Pinch of sea salt
- Ice-cold cold brew or iced coffee, for serving
- 1 tbsp Greek yogurt (for thicker foam and a tangy twist)
Directions:
- Add milk, protein powder, vanilla extract, sweetener, and salt to a blender, handheld frother, or milk frother.
- Blend or froth for 30–60 seconds until it becomes thick, creamy, and airy.
- Fill a glass with iced coffee or cold brew.
- Top with the vanilla cold foam.
- Stir or sip as-is for that classic sweet-foam-on-top experience.
Nutrition (per serving): 128 calories, 1.7g fat, 0.5g saturated fat, 287mg sodium, 8.5g carbohydrates, 0.3g fiber, 7.6g sugar, 0g added sugars, 18.5g protein
Frequently Asked Questions (FAQs)
What protein powder should I use in my homemade protein cold foam?
Jaeger recommends reviewing protein powders and consuming those with NSF or Informed Sport certification to ensure accuracy of ingredients and safety of the product.
Are there any benefits or drawbacks to mixing caffeine and protein?
There is no current research that shows any issue with consuming caffeine and protein together, says Gregg.
How does protein cold foam compare to other coffee add-ins?
Gregg says that if your goal is to have a high-protein, low-carb add-in to your coffee, this homemade protein cold foam recipe is a great choice. She says milk and unsweetened milk alternatives are also good, but may contain less protein. “Protein cold foam may be a great alternative to sugar or artificial sweeteners, which don’t contribute much in the way of health but may be lower in calories,” Gregg says.
Is cold foam healthier than creamer?
When made with low-fat milk or milk alternatives, cold foam is healthier than creamer. Store bought creamer is usually high in added sugars and unhealthy fats.
The Bottom Line
Homemade protein cold foam can be a good source of protein in the morning to increase your overall protein intake, but it should not be a replacement for whole foods or other protein sources.
Think of protein cold foam as a protein boost or a protein add-on. It can be beneficial in moderation, but shouldn’t be relied on. Regardless, protein cold foam is a delicious way to flavor your regular cup of joe.
The post Protein Cold Foam Is All Over Coffee Menus—Here’s How to Make It Yourself appeared first on MyFitnessPal Blog.
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