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Vegan and plant-based proteins have come a long way. With powders for every type of lifter and every sport, it can be difficult to find exactly what you need. That doesn’t even take into consideration the ingredients you’re likely to find in your common proteins. Fortunately there’s Only What You Need (OWYN), a brand that offers plant-based protein powders and drinks for the more discerning athlete looking for quality ingredients and nothing more.
In this OWYN protein powder review, we’ll share our experience with the up-and-coming supplement company’s flagship vegan protein powder.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider. GGR also recommends choosing a product that has been third-party tested for quality.
Garage Gym Reviews Knows Protein
From powders to drinks, pea protein to whey, we know what makes a high-quality protein supplement. We strive to bring you honest reviews of the best protein powders to suit your wellness goals.
We at GGR are committed to helping you make the most informed fitness decisions. Our team of experts includes personal trainers, Olympic lifters, health coaches, and registered dietitians. We share reviews on everything from the best cross-training shoes to the best greens powders.
Our experts apply our comprehensive supplement testing methodology to score products on a scale of 1 to 5 across a range of categories. These categories include:
- Taste and formulation: Taste and ingredients are what make a protein a protein. We award high scores to proteins that use quality ingredients and taste great.
- Price per serving: Price often drives which protein you buy. The more affordable proteins earn higher scores, especially on a per-serving basis.
- Customer service and policies: High scorers offer exceptional customer service and transparent policies.
- Third-party testing: We award the highest scores to brands that provide third-party testing of their products.
OWYN Protein Powder
OWYN Protein Powder
Product Highlights
- Plant-based protein powder with probiotics and superfoods greens blend
- 20 g of protein per serving
- Vegan, allergen-friendly, and NON-GMO
- No sugar alcohols or artificial ingredients
- OWYN notes this supplement supports gut health and everyday wellness
Pros & Cons
Pros
- Allergy-friendly: None of the top 8 allergens
- Every batch third-party tested for the presence of top 8 allergens
- Supplement also contains probiotics and a greens blend
- Subscribe and save 20%
Cons
- 1 serving = 2 scoops
- Mixed reviews on taste, particularly the vanilla
- Mixed reviews on texture, multiple reviewers preferred the premade version
Bottom Line
OWYN plant-based protein powder combines protein, probiotics, and a greens superfood blend into one supplement. OWYN, an acronym for “Only What You Need”, third-party tests every batch of product for the presence of the top 8 allergens to ensure an allergen-free product. Most reviews were positive, but many customers found the product overly sweet.
A Quick Look at OWYN Protein Powder
OWYN makes protein shakes and powders from exclusively plant-based protein sources. From ready-to-eat plant-based protein drinks to vegan protein powders, OWYN is focused on high-quality, delicious-tasting supplements. OWYN has something for everyone—protein drinks for meal replacement or weight loss, and high-protein beverages for more serious athletes. OWYN products are also third-party tested, which ensures ingredient quality and safety and only adds to OWYN’s appeal.
Here are the different types of proteins OWYN offers:
- Protein Shakes: 20 g protein, low sugar
- Pro Elite: 32 g protein, zero sugar
- Pro Elite Protein Powder: 30 g per serving, zero sugar, 5.5 g BCAAs
Before You Buy
- OWYN Protein Powder is Top 9 allergen-free, including gluten- and dairy-free.
- There are no artificial sweeteners; instead, OWYN uses organic cane sugar and monk fruit extract.
- Probiotics for gut health and vegan omega-3s are included in the formula.
- OWYN Protein Powder is non-GMO and includes a Superfoods Greens Blend.
RELATED: Plant-Based Protein Powder Benefits
Is OWYN Protein Powder Worth It?
Not only is OWYN a quality protein powder, it’s a great way to capture the benefits of a vegan diet. A large meta study published in May 20221 demonstrated that vegan diets are associated with several health benefits, including weight loss, decreased cancer risk, and lower all-cause mortality, compared to a non-vegan diet.
Ingredient quality is also a great way to enhance those health benefits, and ingredient quality and price per serving go hand in hand. But the price needs to be sustainable for folks on a budget or those with higher protein or calorie needs. Vegan supplements and proteins tend to have the highest quality ingredients, but they come at a premium price. That’s where OWYN shines—at $1.43 per serving, it earned a whopping 4 out of 5 stars for price. It only gets better from there. Below we’ll break down what makes OWYN products worth it.
Great for:
- Vegan athletes or anyone interested in trying plant-based protein
- People with common food allergies
- Weight loss or low-carb diets
Not recommended for:
- People who prefer or tolerate whey or dairy proteins
- Weight gain
- Keto diets
OWYN Protein Powder Specs
| Price per serving | $1.43 |
| Serving size | 2 scoops (35.3 g) |
| Flavors | Chocolate, Smooth Vanilla, Cookies and Creamless |
| Calories per serving | 140 |
| Protein content | 20 |
| Carb content | 8 g (2 g fiber, 4 g total sugars) |
| Fat content | 3 g (1 g saturated fat) |
| Sweeteners | Organic cane sugar, Monk fruit extract |
| Third-party tested? | Yes |
Experience Using OWYN Protein Powder
Erin Chancer, a GGR senior editor, certified personal trainer, and certified nutrition coach, knows protein. So when she’s impressed by a supplement, that’s saying something. Erin reviewed OWYN’s Cookies and Creamless powder, and was indeed impressed. She says, “OWYN has a good amount of protein per serving and is decently priced. It also includes a superfood greens blend in the formula (consisting of kale, spinach, and broccoli). Overall, it’s one of the better-tasting plant protein powders I’ve tried.”
RELATED: Best-Tasting Protein Powder
Price Per Serving
Any supplement below $1.50 per serving earns 4 or more stars from us. As mentioned, OWYN earned a 4 for its great value, at $1.43 per serving. This is nice, considering supplements aren’t getting any cheaper, and quality vegan ingredients like this tend to be on the more expensive side. The included 20 grams of protein per serving is a reasonable amount, so we think it’s well worth the price.
Formulation
Erin awarded OWYN 5 out of 5 stars for formulation and ingredients. Protein powders with 20 grams of protein or more are awarded high scores according to our testing methodology. Again, OWYN offers premium, allergen-free vegan ingredients, probiotics to promote gut health, and 3.5 grams of BCAAs in every scoop.
I want to pause here and reflect on the importance of gut health. High protein intake is generally great, but your gut microbiota needs to be nourished as well, as it has major impacts on overall health, especially immune function. In fact, a 2014 review2 of multiple studies showed that vegetarian and vegan diets tend to promote more intestinal bacterial diversity, which is directly associated with reduced abundance of pathogenic bacteria. Probiotics are live cultures that can help to populate the gut with beneficial bacteria.
BCAAs are added to ensure optimal dosing to promote muscle synthesis. The International Society of Sports Nutrition3 recognizes the benefits of BCAA supplementation on resistance and endurance training.
These ingredients, including OWYN’s Superfood Greens blend, will nicely compliment most protein smoothie recipes. In case you’re wondering how these ingredients stack up, check out our post on what to look for in a protein powder.
Taste and Solubility
The taste and mixability of your protein can impact its taste and your enjoyment. Whey protein tends to be tastier or easier to flavor, and dissolves in liquids the best due to the milk proteins. That said, Erin gave taste a high score of 4. “I tried the Cookies and Creamless flavor. This is actually one of the best plant proteins I’ve tried. That said, there is definitely a little bit of a stevia aftertaste,” Erin said.
For solubility, it earns another good score of 4.3 out of 5. Erin said OWYN powder dissolves well. “It ends up dissolving well and has a good texture,” she said. “It’s a little foamy at first, but it settles.”
RELATED: Plant-Based Protein Powder vs Whey
Side Effects
Some proteins, especially whey and dairy-based blends, can cause gastric distress, or even the dreaded protein farts. Not the case with OWYN, which received 5 stars for zero side effects. This is good news for people with lactose intolerance or those who have existing stomach conditions like IBS.
Third-Party Testing
Not every protein or supplement is third-party verified. OWYN is. Erin gave it 4 stars since it does third-party testing. The website confirms this and shares info on the allergens they test for and the types of tests they use.
OWYN Protein Powder vs Ritual Essential Protein 18+
OWYN has competition with Ritual Essential Protein 18+. Both offer vegan, pea-based protein powder with quality ingredients free of common allergens. Both are third-party verified, non-GMO, and dairy-free. Both contain 20 grams of protein per serving, more than enough to promote muscle growth and muscle recovery.
The key difference is the price—at $2.66 per serving, Ritual is almost double the cost of OWYN. At that price, OWYN takes this round. That said, both offer high-quality plant-based protein blends with more than enough amino acids and loads of other nutrients.
Check out our Ritual Protein Powder review to learn more.
Ritual Essential Protein 18
Ritual Essential Protein Daily Shake 18+
Product Highlights
- Organic pea protein powder
- 20 g of protein per serving
- Formulated to support adults 18-49
- Third-party tested
- 150 mg of choline per serving
Pros & Cons
Pros
- Soy-free, gluten-free, and vegan-friendly
- No artificial sweeteners
- Complete amino acid profile
- Non-GMO
- USA-grown peas
Cons
- Only comes in one flavor
- Price per serving is on the high end
Bottom Line
Ritual’s Essential Protein Daily Shake 18+ is specifically designed for 18-to-49 year-olds with 20 grams of protein per serving and 150 milligrams of chlorine (to support brain and nervous system function). This protein powder from Ritual is third-party tested and Informed Sport Certified, which means this formula has been screened for over 250 banned substances.
| OWYN Protein Powder | Ritual Essential Protein 18+ | |
| Price per serving | $1.43 | $2.66 |
| Flavors | Chocolate, Smooth Vanilla, Cookies and Creamless | Vanilla |
| Serving size | 2 scoops (35.3g) | 1 scoop (30 g) |
| Calories per serving | 140 | 115 |
| Protein content | 20 | 20 |
| Carb content | 8 g | 3 g |
| Fat content | 3 g | 2 g |
| Sweeteners | Organic cane sugar, Monk fruit extract | Organic cane sugar, Monk fruit extract |
| Third-party tested? | Yes | Yes |
RELATED: How Much Protein Do I Need?
Customer Experience
OWYN prides itself on quality ingredients and stellar customer service and sustainability. Erin gave OWYN 4.5 stars. OWYN’s site has a robust FAQ page, tons of info on product tracing and sustainability efforts, as well as blogs and nutritional info.
Ordering OWYN Protein Powder
Ordering from OWYN is straightforward. You pick your protein flavor and quantity, and just hit order. You can choose one-time orders or subscribe to get an additional discount. You can also find OWYN at local grocers and health retailers.
Customer Reviews
OWYN is highly rated on the brand’s site with an average 4.8-star rating, so we took to Amazon to get a broader, less biased perspective of the protein powder. There are nearly 5,000 global reviews of OWYN’s protein powder on Amazon, 64% of which are 5 stars. The majority of the positive reviews rave about flavor, ease of mixing, and the absence of allergens.
Most of the negative reviews were inconsistent. Some described poor flavor, partially empty containers, or poor mixing.
Final Verdict of Our OWYN Protein Powder Review
OWYN protein stands up to its brand as a high quality protein with exactly what you need and nothing you don’t. OWYN’s powders and pre-made drinks are proof enough that plant-based proteins totally cut it when it comes to your health and fitness goals. With an overall score of 4.5, OWYN is worth a shot, especially if you:
- Are vegan or plant-curious
- Have specific dietary/allergen restrictions
- Desire minimal, high-quality ingredients and third-party testing
If you’re interested in other vegan supplements, check out our list of the best greens powders.
Full Rating
OWYN Protein Powder
OWYN plant-based protein powder combines protein, probiotics, and a greens superfood blend into one supplement. OWYN, an acronym for “Only What You Need”, third-party tests every batch of product for the presence of the top 8 allergens to ensure an allergen-free product. Most reviews were positive, but many customers found the product overly sweet.
Product Brand: OWYN
Product Currency: $
Product Price: 21.43
Product In-Stock: InStock
4.5
OWYN Protein Powder: FAQs
Is OWYN a good protein?
OWYN is made with pea protein, which is a quality source of easily digestible protein with a high amino acid profile that is perfect for promoting muscle growth.
Is OWYN protein powder clean?
Yes. OWYN contains minimal ingredients, zero major allergens, organic sugar, and is third-party verified.
Is OWYN protein a complete protein?
Yes. OWYN contains all the BCAAs and essential amino acids in their correct ratios.
Is OWYN protein shake good for weight gain?
Maybe. This depends on your goals. OWYN protein is low calorie and therefore promotes lean muscle growth.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
References
- Selinger, E., Neuenschwander, M., Koller, A., Gojda, J., Kühn, T., Schwingshackl, L., … Schlesinger, S. (2022). Evidence of a vegan diet for health benefits and risks – an umbrella review of meta-analyses of observational and clinical studies. Critical Reviews in Food Science and Nutrition, 63(29), 9926–9936. https://doi.org/10.1080/10408398.2022.2075311
- Glick-Bauer, M., & Yeh, M. C. (2014). The health advantage of a vegan diet: exploring the gut microbiota connection. Nutrients, 6(11), 4822–4838. https://doi.org/10.3390/nu6114822
- Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., … & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15, 1-57.
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