Protein Dirty Soda (Low Sugar, High Protein) — Make It Your Way
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The internet made dirty sodas a thing—usually super sweet and syrupy. This version keeps the nostalgia (creamy, fizzy, fun) and swaps in real performance: protein-forward, only a few grams of sugar, zero fillers, and a dose of collagen + fibre. It’s a 60-second treat that won’t send you into an 11 p.m. crash.
Why you’ll love it
Low sugar, no syrups
28g protein
including 5g collagen, +3g fibre from Creamer+
Customizable with any soda flavour you love
Ingredients (1 serving)
1 can (355 ml) cold soda, I like Cove Soda for low sugar, zero calorie
Try: root beer (float vibes), cream soda (vanilla dream), ginger ale (spicy-smooth), orange soda (creamsicle), cola (old-school fountain)z
1/4 cup HelloAmino Creamer+ (Vanilla or Maple)
1/2 cup 2% high protein milk (very cold)
Ice, large cubes
Directions
Mix the base: In a large glass measuring cup, whisk HelloAmino Creamer+ with very cold milk until smooth. Let the foam settle 10–20 seconds.
Add the fizz (no volcano): Tilt the glass and slowly pour soda into the milk in 2–3 small additions, pausing so the foam drops. Pour over ice.
Swirl & sip: Give a gentle stir. That’s it—creamy, fizzy, protein-forward.
Pro tips
Always pour soda into milk, not the other way around—less foam and no curdle vibes.
Keep everything fridge-cold. Warmer soda foams more.
Large ice cubes = fewer bubbles, smoother finish.
Flavour inspo (pick your path)
Root Beer Float: Vanilla Creamer+ + root beer → classic float energy.
Maple Cream Soda: Maple Creamer+ + cream soda → maple-vanilla dream.
Ginger Snap: Vanilla Creamer+ + ginger ale → cozy, spicy, not too sweet.
Orange Creamsicle: Vanilla Creamer+ + orange soda → nostalgia unlocked.
Cola Cream: Vanilla Creamer+ + cola → diner-style treat.
Want it lighter? Do a 50/50 split: half soda, half sparkling water.
Estimated nutrition (per serving)
Calories: 187 Protein: 28g Sugar: 5 g (brand of soda/milk dependent) Fibre: 3g (from Creamer+) Collagen: 5g (from Creamer+)
(Estimates vary by soda and milk choice.)
FAQ
Does soda curdle milk?
If you dump milk into soda—sometimes. Pour soda into milk slowly and keep everything cold to avoid issues.
Can I meal-prep this?
It’s best made to order—fizz fades. You can pre-mix the Creamer+ with milk in the fridge for a faster pour later.
Which flavour is most “kid-friendly”?
Vanilla + root beer or Vanilla + cream soda are the universal hits.
Be sure to tag me on social when you make yours!
xo Aelie
