Buffy's Bulletin
🥥 Rainbow Reef Dirty Soda (High Protein Dirty Soda Recipe)
A tropical, coconut dirty soda with a fruity protein twist — pretty enough to post, easy enough to make in 5 minutes.
A protein dirty soda is a fizzy soda or sparkling water drink with a creamy swirl — and this Rainbow Reef version uses Rainbow Sherbet Clear Protein to add 20g of protein with zero chalkiness. Mix your protein with coconut sparkling water, swirl in full-fat coconut milk, and top with toasted coconut flakes for a tropical high-protein dirty soda that's ready in under 5 minutes.
Dirty sodas are everywhere right now — and honestly? We had to make a protein version. 💪
If you haven't tried a clear protein dirty soda yet, this is your sign. Our Rainbow Sherbet Clear Protein mixes into sparkling water like a dream — zero chalkiness, zero cloudiness, just a light fruity flavor that tastes like summer in a glass.
The Rainbow Reef Dirty Soda layers that fruity fizz with coconut sparkling water and a swirl of full-fat coconut milk for that signature dirty soda marbled effect. Top it off with toasted coconut flakes and you've got a drink that looks like it took way more effort than it did. 🥥🌈
This is one of our go-to high protein dirty soda recipes for hot days, post-workout refreshes, or honestly just when you want something that feels a little fancy without any actual effort.
What Makes This a "Dirty" Soda?
The term dirty soda refers to any sparkling drink with a creamy addition — usually a cream or milk swirl that slowly sinks through the drink creating that cloudy, marbled effect. Originally popularized in Utah, dirty sodas have blown up as a customizable, Instagrammable drink trend. This version swaps sugary syrups for clear protein powder, making it a high-protein dirty soda that actually supports your goals. 💅
How to Make a Protein Dirty Soda
Ingredients
For the drink:
• 1 scoop Buff Chick Rainbow Sherbet Clear Protein
• 8 oz coconut sparkling water (Bubly Coconut or LaCroix Coconut)
• 2 tbsp full-fat coconut milk
• Ice
• Optional: splash of pineapple juice or squeeze of fresh lime
For the topping:
• 1 tbsp toasted coconut flakes
Instructions
Step 1 — Pre-mix your protein. In a small cup or shaker, combine 1 scoop of Rainbow Sherbet Clear Protein with 2–3 oz of coconut sparkling water. Stir until fully dissolved. Pre-mixing prevents foaming when you add it to the glass.
Step 2 — Build your base. Fill a tall glass with ice. Pour the remaining coconut sparkling water over the ice first.
Step 3 — Add the protein mix. Pour your pre-mixed protein over the sparkling water. It should stay relatively clear and give the drink a light pastel color.
Step 4 — Swirl in the coconut milk. Slowly pour the full-fat coconut milk over the back of a spoon so it gently swirls and sinks through the drink. This is the "dirty" part — that creamy, cloudy marble effect. 🌀
Step 5 — Top and serve. Sprinkle toasted coconut flakes on top. Stir lightly before sipping and enjoy immediately.
Nutrition & Macros
Macro estimates are approximate and based on standard nutritional data for listed ingredients. Actual values may vary based on specific brands and serving sizes used.
Per Serving
Calories ~185
Protein ~20g
Carbohydrates ~4g
Fat ~9g
Tips for the Best Protein Dirty Soda
Use full-fat coconut milk. Light coconut milk is too thin and won't give you the swirl effect. Full-fat is the move.
Don't skip the pre-mix step. Adding dry protein powder directly to carbonated water = foam volcano. Mix it separately with a small amount of sparkling water first.
Pour slow. The slower you pour the coconut milk over the spoon, the more dramatic the swirl effect. Patience = pretty drink.
Add pineapple juice for extra tropical flavor. Just a splash takes this to another level if you want something a little sweeter. OR grab a Coconut + Pineapple sparkling water. 🍍
Why Clear Protein Works So Well in Dirty Sodas
Traditional whey protein in sparkling water = chunky, cloudy, and kind of unpleasant. Clear protein is specifically formulated to mix into water-based drinks without clumping or turning chalky. It keeps your dirty soda looking crystal clear until the coconut milk swirl does its thing — which means the visual effect actually works the way it's supposed to.
Buff Chick's Rainbow Sherbet Clear Protein has 20g of protein per scoop with a light, fruity flavor that pairs perfectly with tropical ingredients like coconut. It's one of the easiest high protein drink recipes you can make at home. 🌈
Frequently Asked Questions
What is a protein dirty soda? A protein dirty soda is a sparkling water or soda drink mixed with protein powder and a creamy swirl — typically made with clear protein powder so the drink stays light and fizzy instead of thick and chalky.
Can you put protein powder in sparkling water? Yes! Clear protein powder is designed to mix into sparkling water without clumping. Regular whey protein doesn't dissolve as well in carbonated drinks. We recommend pre-mixing your scoop with a small amount of sparkling water before adding it to a full glass.
What kind of protein powder is best for dirty sodas? Clear protein (also called clear whey isolate) is the best protein powder for dirty sodas and sparkling drinks. It dissolves cleanly, keeps the drink light, and doesn't add a chalky texture or thick consistency.
Can I use coconut cream instead of coconut milk? Yes! Coconut cream is thicker and will give you an even richer swirl effect. Use it the same way — pour slowly over the back of a spoon.
Make It & Tag Us! 📸
We want to see your Rainbow Reef Dirty Sodas! Make this recipe and tag @buffchicksupplements on Instagram — we love seeing your creations. 🥥🌈
Written by the Buff Chick team — a women-owned supplement brand focused on evidence-based fitness nutrition
Looking for more high protein drink recipes? Check out our other Buffy's Bulletin recipes for more easy, protein-packed drinks and snacks.