Healthy protein powder
If you’re looking for a clean protein powder, here are 3 recipes that are easy to make at home. It’s also much cheaper than buying ready made protein powder. They are gluten free, lactose free and vegan.
Recipe #1 – Ingredients
- 1/2 cup shelled hemp seeds also called hemp hearts (100g)
- 1/2 cup chia seeds (85g)
- 1/2 cup pumpkin seeds (30g)
- 1/2 cup sunflower seeds (65g)
- 1/4 cup flax seeds (40g)
- 1/4 teaspoon vanilla powder optional OR 2-3 teaspoon cacao powder OR freeze-dried berry powder (not included in nutritional information below)
Instructions
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Grind each seed individually in a high-speed blender or coffee/spice grinder. As a general rule:
Hard seeds: Grind for 10-15 seconds or until you achieve a fine, powdery consistency. Pause and check the consistency to avoid over-processing them, as they can start turning into seed butter.
Soft seeds: Grind for 5-10 seconds, and be cautious not to over-process them, or they can become gummy.
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Mix all ingredients and add the vanilla powder to the mixture. Store in an air-tight container.
Notes
What else could I add for a protein boost? There are several ways to customize this DIY protein powder with additional high-protein ingredients:
- Peanut powder (which contains 48 grams of protein per 100 grams)
- Pistachios (20g protein per 100 grams)
- Pea protein isolate (80-84g protein per 100 grams)
- Cacao Powder (28g protein per 100 grams)
- Chia seeds (17g protein per 100g)
- Flax seeds (18g protein per 100g)
- Hemp seed powder (32g protein per 100g)
- Sunflower seeds (21g protein per 100g)
- Pumpkin seeds (21g protein per 100g)
Storage Instructions: Ground flaxseed/chia seeds have the shortest shelf life due to their high oil content, which can quickly turn them rancid once ground. Combat this by only grinding them fresh or storing them separately in an airtight container in the fridge for 1 week or in the freezer for up to 3 months. [Personally I find ground chia seeds and ground flax seeds to stay perfectly good in the fridge for months.]
The remaining seed blend can be stored in the refrigerator for 1-2 months or in the freezer for up to 6 months.
Nutrition according to AlphaFoodie
Serving: 20g | Calories: 119kcal | Carbohydrates: 5g | Protein: 5g | Fat: 9g | Saturated Fat: 1g | Fibre: 3g | Sodium: 2mg | Potassium: 92mg | Sugar: 1g | Vitamin A: 35IU | Vitamin C: 1mg | Calcium: 57mg | Iron: 2mg
Nutrition according to My Carb Manager for basic mix with no ‘flavours’
Serving: 20g | Calories: 343kcal | Carbohydrates: 24g (Net 4g) | Protein: 13g | Fat: 23g | Saturated Fat: 0.7g | Fibre: 20g | Sugar: 0.3g
20g of the protein powder + 10g Pea Protein Isolate
Nutrition according to My Carb Manager
Total serving: 30g | Calories: 380kcal | Carbohydrates: 25g (Net 5g) | Protein: 21g | Fat: 24g | Saturated Fat: 0.7g | Fibre: 20g | Sugar: 0.3g
20g of the protein powder + 10g Pea Protein Isolate + 20g Cacao Powder
Nutrition according to My Carb Manager
Total serving: 50g | Calories: 453kcal | Carbohydrates: 30g (Net 5.5g) | Protein: 27g | Fat: 26g | Saturated Fat: 0.7g | Fibre: 25g | Sugar: 0.3g
Recipe from Alphafoodie.com
My own personal creation
Recipe #2 – Ingredients
- 10g ground chia seeds
- 10g ground golden flax seeds
- 10g cacao powder
- 10g pea protein powder
- 10g hemp seed powder
- 5g chicory inulin powder
- 1/2 teaspoon stevia powder
- 1 cup water
Instructions
Soak the chia and flax seeds in water for at least 5 minutes. Can be soaked overnight in the fridge.
Blend all ingredients together, adjusting the stevia to taste.
Notes
What else could I add for a protein boost? As above, there are several ways to customize this DIY protein powder with additional high-protein ingredients.
Nutrition according to My Carb Manager
Per Serving: Calories: 215kcal | Carbohydrates: 11g (Net -3g) | Protein: 19.6g | Fat: 9.6g | Fibre: 14.6g
15g pre-exercise protein shake/paste
Recipe #3 – Ingredients
- 5g ground chia seeds
- 5g ground golden flax seeds
- 5g peanut powder
- 8g pea protein powder
- 8g hemp seed powder
- 5g chicory inulin powder
- 1/2 teaspoon stevia powder
- 1 cup water (less if you want to eat it as a paste)
Instructions
Soak the chia and flax seeds in water for at least 5 minutes. Can be soaked overnight in the fridge.
Blend all ingredients together, adjusting the stevia to taste.
Notes
What else could I add for a protein boost? As above, there are several ways to customize this DIY protein powder with additional high-protein ingredients.
Nutrition according to My Carb Manager
Per Serving: Calories: 137kcal | Carbohydrates: 7g (Net -3g) | Protein: 15.1g | Fat: 5.3g | Fibre: 9.9g