I've REALLY enjoyed experimenting with different recipes for a homemade vegan, organic protein & nutrition powder this summer!
This is my latest variation of my homemade vegan protein and nutrition powder. I shared it on our Instagram and a lot of you asked for the recipe. So, here it is!
My mission in creating this blend was not necessarily to bulk up or lose weight, just to create a homemade, plant-based, nutrient dense, well-rounded blend of GOOD STUFF to elevate the nutrition and protein content of our daily green smoothies. It's a great way to compliment a plant-based diet with a some added protein and nutrients.
Daily Smoothies + Protein Powder
My favorite use for this homemade protein powder is to mix it in a daily green smoothie. It's our breakfast EVERY SINGLE DAY. You could also add it to your baking recipes.
Our overall diet (better term is lifestyle, I think!) involves eating a variety of WHOLE FOODS, combining whole grains with legumes and vegetables, fruits, nuts, and healthy fats. Sometimes, we're really busy and having our day start with something as substantial and healthy as a green smoothie is a solid start.
I was able to source organic for everything in this blend but it's totally up to you whether you want to go that route. It would be even cheaper non-organic. PLEASE NOTE: it is not super duper sweet or full of flashy flavors like mainstream protein powders. It's simple.
I hope you enjoy making it!
What if I don't feel like doing all the work to make my own protein powder?
NO worries! Though I love making my own protein / nutrition powder, I also buy pre-made mixes sometimes too. Convenience wins sometimes.
I've tested out a lot of other brands and have two favorites to share with you. They blend well (not too chalky at all) and have relatively simple ingredients I can stand by.
Goals: DIY Protein Powder
I enjoy experimenting in the kitchen and making things from scratch. I wanted to have full control over ingredients & create something nutritionally beneficial of our own. That's just important and I found it to be pretty simple once you source all the ingredients.
Our mix per 36g (2 scoops) serving contains: 18 grams of protein & 4 grams of fiber
Our latest protein and nutrition blend (recipe below) can also double as supplemental calories on hiking and backpacking trips. Although it's MUCH tastier blended up in a green smoothie with all the comforts of home. On the trail Ben and I go for the simple method of mixing it up with water in our water bottles. Also an option anytime if you're brave, haha.
Why not just buy a pre-made vegan protein powder?
You definitely could BUT, it can be more expensive and dare I say less fun that way.
Often times, store bought protein and nutrition powders have a long, complicated list of dozens of ingredients, proprietary blends and added sugars. Just be aware and conscious of that.
There's value in simplicity.
I've done the leg work of researching the powders for you and added brief descriptions below so that's a plus.
What this type of recipe venture does is ACTIVELY ENGAGES YOU in your nutrition. It's worth the time up front to create something you enjoy and can incorporate into a QUICK daily routine.
Everyone is different, am I right? I'm not completely vegan. I'm vegetarian and eat eggs but I avoid dairy for the most part. I more or less make my own rules based on what makes me feel the best.
The basic nutritional "rule" for me is WHOLE, REAL food 90%+ of the time. Eat what makes YOU feel your best.
I prefer vegan protein sources because that's what agrees best with my body.
One size does NOT fit all. Listen to YOUR body, try things and see how you feel. Please do what's right for you. You're worth the effort!
Couple Tools to Start:
A SMALL DIGITAL FOOD SCALE: I have a slightly different one but this one has better ratings and it's $1 cheaper. You can change the units to grams and follow the recipe below. Press the tare button on the scale between ingredients. That zeros it out and you can just add things on right on top. That's what I did in the ball jar photo below.
The food scale's purpose extends beyond the kitchen too! Ben actually used this to accurately measure out the clear coat for the bathtub/shower in our bus!
SMALL SCOOP - I reused one from one of the single protein powders (free!). Aim for 3 tbs. / 18-20 grams. You could always guesstimate with a spoon or scoop you already have.
Ingredient info. & where to find them (all organic):
The plant based powder blend ingredients below pack a heavy punch of amino acids, vitamins and minerals. Check out each individual ingredient for specific amounts.
Every 36g (2 scoops) serving contains: 18 grams of protein & 4 grams of fiber
I sourced a few bits of information and potential benefits for the ingredients below. I also have to say what you've probably read many times before: statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or health condition.
Always consult your doctor before adding any protein supplement to your diet, check on your allergies, etc.
Feel free to shop around for smaller quantities. I linked up as many of the BEST prices I could find paired with the convenience of Amazon ordering & shipping.
Pea protein contains all but one of the essential amino acids and is really easy to digest. It can aid in building muscle and post-workout recovery.
Hemp hearts are a complete source of 20 amino acids including the 9 essential; ideal balance of essential fatty acids 3:1 6 over 3, rich in Vitamin E and an excellent protein source. I also LOVE the subtle hazelnut flavor!
Hemp protein is a sustainable source of source of amino acids and fatty acids.
Cacao powder has more antioxidants than blueberries. They're also the highest plant-based source of iron.
Beet powder is rich in antioxidants, dietary fiber, calcium, iron, potassium, folate and manganese.
Wheatgrass is rich in iron, calcium, magnesium, amino acids, chlorophyll, and vitamins A, C and E.
Coconut sugar is lower on the glycemic index than sugar and contains some trace minerals. This is an OPTIONAL addition to the powder blend. The beet powder does add a touch of sweetness. Totally up to you here!
Other items I couldn't find on Amazon:
Protein/Nutrition Powder Recipe (makes 17 two scoop servings, 36g):
THE PROTEIN BASE - add 100g of each:
- Pea Protein
- Raw Hemp Protein
- Silk Brown Rice Protein
- Pumpkin Protein
- Hemp Hearts
OTHER FUN STUFF:
- Raw Cacao Powder - 40g
- Beet Root Powder - 30g
- Wheatgrass Powder - 30g
- Coconut Sugar - 20g
Nine ingredients, that's it.
Choose a large jar or bag to store your finished vegan protein/nutrition powder in.
Put your container on the scale, tare it out (zero it), if needed. Start adding ingredients. Tare scale between each ingredient addition.
Store in an airtight container or bag in a cool, dry spot. The ingredients all have a pretty solid shelf life (months to a year and more), but just keep an eye on it if you let it sit forever.
Hopefully you'll use it every day like I do! 🙂
Feel free to omit the cacao powder if you have any issues with cacao/chocolate or have issues with the caffeine content. Feel free to play/adjust with ANY of the ingredients/quantities.
Want more fiber? Add some psyllium husk powder.
Want more protein? Add some chia seeds!
• If you're new to adding powders to your smoothies, you may want to try one out first. Here's what I used most recently before making my own. I actually REALLY love this protein powder. It's fairly simple, organic, solid ingredients overall. If you're looking for a quick option, go for it.
There's also Vega, like I mentioned above which is a really popular brand.
• Ben and I typically SHARE a serving, one 18g scoop each to make things last longer. Feel free to try that out or amp it up to two scoops. You do you.
• My basic, daily green smoothie recipe (makes TWO servings) is this...
- A BIG handful of greens (mainly baby spinach but I've used a mix arugula, kale, and more)
- A generous ½ cup of a frozen fruit blend of your choice. My favorite is wild blueberries, strawberries and pineapple.
- One banana
- Two scoops (6 ½ tbs. / 36g) of protein/nutrition powder mix
- Organic soy milk to blend (or other milk) I use Westsoy organic unsweetened because it's JUST soy beans & water!), about 2 cups.
Add everything to a blender OR... you can be overly simple like me and use a stainless steel mixing cup and immersion blender. <-- I've been rocking this setup for smoothie making for FIVE YEARS. Vitamix, where you at?!
Feel free to reach out with any questions. I LOVE hearing from you!
Amazon product link descriptions (above)