The 5 Best Minimally Processed Protein Supplement Options

August 05, 2025By Quinn Rothman

Most protein powders today are overly processed and filled with additives that your body doesn’t need—or want. If you care about clean sports nutrition, you need to look beyond what’s popular and focus on what’s minimally processed and easy to absorb.

Minimally processed protein powders are simpler, easier to digest, and closer to real food. They provide your body with the essential building blocks to recover and adapt—without bloating, GI issues, or long ingredient lists.

What You’ll Learn in this Article

The top 5 clean, minimally processed protein sources for athletes
What makes a high-quality protein: taste, digestibility, efficiency, and allergen risk
How PER and BV measure protein quality (and why they matter)
Why some protein powders carry more contamination risks
Why Blonyx Egg White Protein Isolate stands out as the best real-food protein choice

Understanding Protein Efficiency Ratio (PER) and Biological Value (BV)

Before we compare proteins, it’s helpful to understand two key metrics used to measure protein quality:

Protein Efficiency Ratio (PER): Measures how much weight gain a protein supports in growing animals. The higher the PER, the more effectively the protein promotes growth and repair.
Biological Value (BV): Measures how efficiently your body can absorb and use a protein. A high BV means your body retains more of the protein for muscle repair, recovery, and growth.

In short, the higher the PER and BV, the better the protein supports athletic performance and recovery.

Breaking Down the 5 Best Minimally Processed Protein Supplement Options

1. Egg White Protein

Egg white protein is made by separating and drying the whites of eggs. It’s one of the least processed animal-based protein options available and has been used for decades by athletes due to its high protein quality, digestibility, and complete amino acid profile. With no dairy, gluten, or soy, it’s ideal for those with common food sensitivities.

Egg white protein is also highly bioavailable, meaning your body can absorb and use it efficiently. It digests easily and doesn’t typically cause bloating or discomfort, making it a great option for athletes who struggle with whey or casein.

Flavor & Texture: Naturally mild and neutral in taste, with a smooth texture when blended. Easy to flavor without needing sweeteners or masking agents.
Digestibility: Highly digestible and easy on the stomach. Unlike whey or casein, it doesn’t commonly cause GI discomfort.
PER & BV: PER: 3.9 (highest of all major proteins), BV: 100. This means it supports muscle growth and repair as efficiently as any protein available.
Allergenicity: Very low unless you have an egg allergy. Free from dairy, gluten, soy, and plant protein anti-nutrients.

At Blonyx, we’ve taken this already-excellent protein source and made it even better by creating an isolate. Blonyx Egg White Protein Isolate is minimally processed using a unique filtration method that removes sulphur compounds (so it doesn’t taste or smell like eggs), and we flavor it using just cocoa and natural chocolate flavour—nothing else. The result is a clean, chocolate-milk-flavored protein that fuels your recovery with real-food simplicity.

Learn what egg white protein isolate is and why more athletes are switching to egg white protein.

2. Whey Protein

Whey protein is separated from milk during cheese production, then filtered to create a high-protein powder. While it's effective post-workout due to rapid absorption, it's also one of the most processed proteins—and one of the most common sources of digestive issues.

Flavor & Texture: Creamy, but often chalky or artificial-tasting unless heavily sweetened or flavored.
Digestibility: Rapidly absorbed, making it ideal post-workout—but its lactose content can cause bloating, gas, and cramping for many people.
PER & BV: PER: 3.2, BV: 104. Excellent numbers, but the benefits can be outweighed by discomfort for those with dairy sensitivity.
Allergenicity: High. Contains dairy and trace lactose, making it unsuitable for many athletes with allergies or intolerances.

3. Casein Protein

Also sourced from milk, casein is the curd that forms when milk is coagulated during cheese-making. It's best known for its slow digestion rate, making it ideal for overnight recovery. But this slow absorption also means it can feel heavy or bloating for some.

Flavor & Texture: Thick and creamy—some describe it as pudding-like. Less palatable for quick shakes or mixes.
Digestibility: Very slow to digest. This provides steady amino acid release, but may feel uncomfortable if consumed around training.
PER & BV: PER: 2.5, BV: 77. Good for sustained muscle repair, but not ideal for immediate post-workout needs.
Allergenicity: High. Contains dairy and can cause GI issues or allergic reactions in those sensitive to milk proteins.

4. Pea Protein

Pea protein is extracted from yellow peas and is one of the most popular plant-based protein options. It’s hypoallergenic, relatively digestible, and often blended with other plant proteins to make up for amino acid gaps.

Flavor & Texture: Mild, earthy, and slightly grassy. Smooth in texture and easy to mix with other ingredients or flavors.
Digestibility: Generally easy on the stomach and free from common allergens. Less likely than soy to cause GI issues.
PER & BV: PER: 2.1, BV: ~65. Not as bioavailable as animal proteins, but respectable for a plant-based option.
Allergenicity: Very low. Suitable for most people with food sensitivities, including dairy, soy, and gluten intolerance.

5. Hemp Protein

Hemp protein is made by cold-pressing hemp seeds to remove oils, then grinding the remaining meal into a fine powder. It’s rich in omega-3s, fiber, and minerals—but not as protein-dense or efficient as other sources.

Flavor & Texture: Naturally nutty and earthy, with a slightly gritty texture. Works well in smoothies but can affect taste and mouthfeel in plain shakes.
Digestibility: High in fiber, which supports digestion but may cause gas or bloating in those sensitive to fiber.
PER & BV: PER: ~1.5–2.0, BV: ~50–60. Lower than other options, meaning you may need to consume more to get the same benefits.
Allergenicity: Extremely low. Ideal for those with multiple allergies or sensitivities.

A Note on Heavy Metals in Protein Powders

A 2018 study by the Clean Label Project tested 133 protein powders and found that every single one contained detectable levels of heavy metals—including lead, arsenic, cadmium, and mercury.

Key findings:

Plant-based and organic powders had the highest concentrations.
Flavored plant proteins contained more heavy metals than unflavored options.
Animal-based proteins (like egg and whey) had significantly lower levels.

The takeaway: Choose protein products from trusted brands that prioritize ingredient sourcing and third-party testing—especially if you rely on them daily.

Key Takeaways

When it comes to clean, effective, and minimally processed protein options:

Egg whites, used in Blonyx Egg White Protein Isolate, stand out for their superior PER (3.9), strong BV (100), high digestibility, and real-food simplicity. It’s minimally processed, naturally flavored, and free from the common allergens and contaminants found in other proteins.
Whey and casein protein deliver strong numbers but come with dairy-related drawbacks and more processing.
Pea and hemp protein are good vegan options, but come with trade-offs in bioavailability, efficiency, and potential heavy metal exposure.

If you're an athlete who values recovery, clean ingredients, and long-term performance, Blonyx Egg White Protein Isolate is your best choice.

Try Blonyx Egg White Protein Isolate and see how a clean, real-food protein powder made from the highest-quality protein source can support your athletic performance, recovery, and longevity.

If you learned something new from this article and are curious to know more, check out the Blonyx Blog or head to our growing list of weekly sports science research summaries where we help you further improve your athletic performance by keeping you up to date on the latest findings.