High protein, High Fiber Dirty Soda Recipe

Between the endless to-do lists, the tiny humans who demand 24/7 attention, and the constant mental gymnastics of managing diabetes, sometimes you just need a little something to get you through the day. And let’s be honest, those sugary, syrupy “dirty sodas” swirling around on social media look pretty darn tempting… until you consider the blood sugar rollercoaster they’d send you on.

But what if I told you there’s a way to enjoy that fun, fizzy, customized drink vibe without the guilt, the crash, or the glucose spike? I’m all about finding easy hacks where delicious meets diabetes-friendly meets EASY. And today, I’m sharing a recipe hack that’s going to revolutionize your afternoon pick-me-up: my high Protein, high fiber dirty soda.

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What is a dirty soda?

A dirty soda is a flavored soda drink, typically non-alcoholic, that is customized with various add-ins, such as syrups, creamers, and fruits. It’s a trending beverage on social media that allows for personalized flavor combinations. Many dirty soda recipes are high in sugar and calories. This recipe is a diabetes friendly version.

Ingredients in a high protein, high fiber dirty soda

You only need two ingredients to make this dirty soda recipe: a high fiber soda (I used Olipop) and a ready-to-drink protein shake (I used OWYN).

Instructions

This could not be simpler to make. Grab a large cup and pour your soda in, then top it with the protein shake. Pour slowly so the fizz doesn’t get out of control. Give it a good mix and enjoy!

Flavor Variations

I love the “dreamsicle” combo of an orange cream Olipop with a vanilla protein shake, but you could try out plenty of other variations. Some of my other favorites include cherry vanilla Olipop paired with a chocolate protein shake, or Classic Root Beer Olipop with a vanilla protein shake for a root beer float vibe.

FAQ

Is this dirty soda recipe suitable for someone on a GLP-1?

YES! I often counsel people on GLP-1s about increasing fiber and protein in their diets. That is where the inspiration for this recipe came from! It contains 14 grams of fiber and 20 grams of protein.

What impact does this dirty soda recipe have on your blood sugar?

This recipe contains approximately 26 grams of carbs (depending on the type of high-fiber soda and protein shake used). Since it contains 14 grams of fiber, it has a minimal impact on blood sugar levels. I only need a small amount of insulin to cover the rise in blood sugar.

Can I use protein powder instead of a ready-to-drink protein shake to make this recipe?

I do not recommend using protein powder in this recipe, as it can result in a chunky texture or cause the mixture to separate. Ready-to-drink protein shakes work best for this recipe.

What are some other high protein, high fiber drinks I could make at home?

Smoothies are another great option for a high protein, high fiber drink. Check out my post about how to make the perfect low-sugar smoothies!