Looking for a plant-based protein boost in 2025? Grab Only What You Need (OWYN) Protein Drinks—starting at $36.99 for a 12-pack—and fuel your body with clean nutrition! I’ve tested these shakes extensively, and I’ll share my journey, break down pros and cons, offer maintenance tips, and compare them to other brands. My goal is to help you decide if OWYN fits your wellness routine. Let’s explore how these drinks can support your fitness and health goals together!
My Experience With Only What You Need Protein Drinks
At 36, I’ve been on a mission to balance my busy work-from-home life with fitness goals, but by June 2025, I was struggling to hit my protein targets without heavy meals that left me sluggish. At 09:28 PM +06 on Wednesday, June 04, 2025, I decided to try Only What You Need (OWYN) Protein Drinks after spotting them on Amazon.
I ordered a 12-pack of the Dark Chocolate flavor for $36.99, drawn by their promise of 20 grams of plant-based protein per bottle, free from the top nine allergens, and packed with omega-3s and a greens blend. The label suggested drinking one post-workout or as a snack, so I started with one after my morning yoga session, paired with a banana to round out the macros.
The first sip was a pleasant surprise—the chocolate taste was rich but not overly sweet, thanks to monk fruit and a touch of organic cane sugar. The texture was thin, almost like skim milk, which I found refreshing compared to thicker shakes I’d tried before. I felt energized through my workday, and my usual mid-morning hunger didn’t hit as hard.
My friend, 33, a vegan runner, tried the Vanilla flavor and loved mixing it into her coffee for a creamy, high-protein latte that kept her full during long runs. After two weeks, I noticed better muscle recovery after strength training—my quads weren’t as sore after lunges—and I didn’t feel bloated, a common issue I’ve had with whey-based shakes in the past.
I experimented further, using the Cookies and Creamless flavor in a smoothie with frozen berries and almond milk, which blended beautifully without any chalky residue. My brother, 39, used the Pro Elite version with 32 grams of protein after his gym sessions and felt it helped him hit his 160-gram daily protein goal without the gas he gets from other brands.
However, I did notice the 4 grams of added sugar per bottle added up if I had two a day, and the price felt steep for daily use. After a month, OWYN became a staple for my on-the-go mornings, though I made sure to balance it with whole foods to avoid over-reliance. It’s been a solid addition, and I’m still tweaking how it fits my routine!
Also read: Plants Basically Juicy Joint Review
Pros Of Only What You Need Protein Drinks
- Plant-Based Protein: With 20-32 grams per bottle, I get a solid protein hit from pea and pumpkin seed blends, perfect for my vegan-friendly diet.
- Allergen-Free Formula: Free from dairy, soy, and gluten, it’s gentle on my stomach—no bloating like I get from whey shakes.
- Omega-3 Boost: The flaxseed oil adds ALA omega-3s, giving me half my daily needs and supporting my heart health.
- Greens Blend Inclusion: Broccoli, kale, and spinach in the mix add micronutrients like iron, which I appreciate for my energy levels.
- Low Added Sugar: At 4 grams per bottle, it’s sweetened lightly with monk fruit and cane sugar, keeping my blood sugar steady.
- Smooth Texture: The thin, milk-like consistency is refreshing, making it easy to drink post-workout or on the go.
- Third-Party Tested: I feel safe knowing it’s tested for quality and free from banned substances, a must for my peace of mind.
- Variety of Flavors: From Dark Chocolate to Vanilla, I can switch up tastes without getting bored of my protein routine.
- Supports Recovery: After strength training, my muscle soreness eased faster, likely from the complete amino acid profile.
- Convenient Packaging: The 12-ounce bottles are shelf-stable, so I can toss one in my bag for busy days.
- Gut-Friendly Fiber: With 3-5 grams of fiber per serving, it keeps my digestion smooth and helps me feel full longer.
- No Artificial Sweeteners: I love that it avoids stevia or sucralose, which often leave an aftertaste I can’t stand.
- Non-GMO Certified: The clean ingredients align with my preference for natural, whole foods in my diet.
- Energy Support: The B vitamins in the mix give me a steady energy lift without the crash I get from coffee.
- Versatile Use: I mix it into smoothies or drink it straight, making it a flexible addition to my meals.
- Sustainability Focus: The renewable cartons in some packs make me feel better about my environmental impact.
Cons Of Only What You Need Protein Drinks
- Added Sugar Content: The 4 grams of cane sugar per bottle adds up if I drink two daily, which I monitor closely.
- Thin Texture Issue: The skim milk-like consistency feels watery to my brother, who prefers thicker shakes for satiety.
- Pricey Per Serving: At $3.08 per bottle, it’s a splurge compared to making my own shakes with powder.
- Lead Concerns: A 2020 lawsuit flagged lead levels in some flavors, making me cautious despite the 2021 settlement.
- Low Methionine Levels: The pea protein lacks methionine, so I pair it with other sources like quinoa to balance my diet.
- Not a Meal Replacement: With only 170-200 calories, it’s not filling enough for a full meal, leaving me hungry soon after.
- Sodium Content: At over 140 mg per bottle, I have to watch my sodium intake elsewhere to stay balanced.
- Limited Greens Impact: The greens blend is minimal, so I still need whole veggies to meet my nutrient needs.
- Flavor Inconsistency: My friend found the Cookies and Creamless flavor too sweet, while I liked the chocolate better.
- Gas for Some: My cousin felt gassy after drinking the Chocolate flavor, likely from the fiber or pea protein.
- Not Low-Carb Enough: With 9 grams of carbs, it’s not ideal for my keto days when I aim for under 5 grams.
- Aftertaste for Some: My sister noticed a slight aftertaste in the Vanilla flavor, though I didn’t mind it.
- Small Serving Size: The 12-ounce bottle feels small for the price, making me wish for a larger option.
- Availability Issues: I can’t always find it in local stores, forcing me to order online and wait for delivery.
- Protein Lawsuit: A 2024 class action claimed OWYN overstated protein content, which makes me question label accuracy.
- Not for Everyone: My dad, who’s on dialysis, had to skip it due to the sodium and protein load.
Also read: Bulk Supplements Vs. Nutricost
Maintenance Tips For Only What You Need Protein Drinks
- Store in a Cool Place: Keep bottles in a pantry away from heat; I noticed a flavor change after leaving one in my hot car.
- Shake Well Before Drinking: Give it a good shake; I avoid sediment settling at the bottom this way.
- Chill for Best Taste: I pop mine in the fridge overnight—cold OWYN tastes smoother and more refreshing.
- Pair with Whole Foods: Drink it with a banana or nuts; I stay fuller longer and balance the macros.
- Limit to One Daily: I stick to one bottle to manage sugar and sodium intake, saving it for post-workout.
- Check Expiry Dates: Use within 18 months; I mark my calendar to track my 12-pack’s shelf life.
- Monitor Sodium Intake: I cut back on salty snacks on days I drink OWYN to keep my sodium in check.
- Mix into Smoothies: Blend with berries and almond milk; I enhance the flavor and add more nutrients.
- Avoid on Empty Stomach: I drink it after a small snack to prevent gas, which my cousin experienced.
- Stay Hydrated: Sip water alongside it; I avoid bloating by staying hydrated with the fiber content.
- Rotate Flavors: Switch between Chocolate and Vanilla weekly; I keep my taste buds from getting bored.
- Don’t Over-Rely: I use it as a supplement, not a meal, ensuring I eat whole foods for variety.
- Check for Allergies: Test a small sip first; my friend had a mild reaction despite the allergen-free claim.
- Store Upright: Keep bottles standing to avoid leaks; I learned this after a bag spill on a trip.
- Track Protein Needs: I log my intake to avoid overdoing protein, balancing with other sources like tofu.
- Consult a Dietitian: I checked with a pro to ensure it fits my goals, especially with the sodium concern.
Comparison With Other Brands
Orgain Organic Protein Shake
- Price Difference: Orgain’s $32 for a 12-pack beats OWYN’s $36.99, saving me a few bucks per bottle.
- Flavor Profile: Orgain’s Vanilla has a creamier taste, while OWYN’s is thinner but less sweet overall.
- Nutrient Balance: OWYN includes omega-3s and greens, but Orgain offers more calcium for my bone health.
Evolve Plant-Based Protein Shakes
- Cost Impact: Evolve matches OWYN at $36.99 for 12, but I find OWYN’s flavor variety more exciting.
- Protein Source: Both use pea protein, but Evolve lacks the omega-3s I get from OWYN’s flaxseed oil.
- Sustainability Edge: Evolve focuses more on eco-friendly packaging, which I prefer over OWYN’s bottles.
Pure Protein Shakes
- Pricing Advantage: Pure Protein’s $29 for 12 undercuts OWYN, making it a budget-friendly option for me.
- Protein Content: Pure offers 30 grams per shake, surpassing OWYN’s 20 grams, better for my muscle goals.
- Allergen Concerns: Pure contains dairy, which I can’t have, while OWYN’s allergen-free formula suits me.
Ka’Chava Shakes
- Cost Factor: Ka’Chava’s $50 for 15 servings is pricier than OWYN, stretching my budget too thin.
- Nutrient Density: Ka’Chava has 25 grams of protein and more fiber, but OWYN’s lighter formula fits my needs.
- Taste Experience: Ka’Chava’s Chai flavor is bolder, while OWYN’s Chocolate feels more dessert-like to me.
Frequently Asked Questions (FAQ)
A 2024 class action claimed OWYN overstated protein content in its shakes, and a 2020 suit flagged lead levels, settled in 2021 with stricter testing.
No, I wouldn’t rely solely on them—OWYN lacks enough calories and variety for a balanced diet, so I pair it with whole foods.
Yes, with 20 grams of protein and low sugar, it keeps me full, but I need a calorie deficit and whole foods for sustainable results.
Not alone—OWYN helps with protein intake, but I need a calorie deficit, exercise, and healthy eating to target belly fat effectively.
Conclusion: For Only What You Need Protein Drinks
Snag Only What You Need Protein Drinks for $36.99 and boost your 2025 wellness journey! My experience showed they’re a tasty, plant-based protein option, perfect for your busy days. Despite some drawbacks, the benefits shine for vegans and fitness fans. Try them, find your favorite flavor, and let’s fuel our goals together!