I’ve been a big ol’ sloppy, greasy-haired, no-showering, energy-lacking mess this week. In fact I haven’t been feeling very well over the past couple of weeks and have been relying on smoothies to really ensure that I am getting my veggies and good-for-you stuff into my body to promote healing. I call it Lazy Man’s Nutrition, which I am perfectly fine with the word lazy. Imagine me, rats’ nest and all, in the kitchen one day in a nervous panic* when I realized that I was out of my usual protein-packed nuts, the perfect booster to my LMN (lazy man’s nutrition) drink. 1). I didn’t have the energy needed to go to the store; 2). I have been dropping and running into everything (I have THREE huge knots on my head to vouch for that statement) and I could not risk going for #4 in public; and 3). I wasn’t anywhere near presentable to the world without a fright so I began to search and raid my cabinet for a good protein source like a mad scientist, on a mission to make a DIY Plant Based Protein Powder for myself. Little did I know that in my hot mess-ness would be birthed a new go-to recipe for me. Maybe it’s just me but I’m a sucker for this stuff especially because protein powders are a gamble to buy unless you initially try out a sample pack to make sure it’s something you like. But still it’s rare that I find one I like.
*A mere exaggeration. Sweaty, maybe but that was from this horrible sickness I have been enduring.
This took several attempts (and bad smoothies to down) in order to achieve the right texture and flavor. I wanted to initially try spotlighting green lentils but I quickly realized how NOT a good idea it was…unless you love the flavor of what tastes like dry chickpea flour. I wouldn’t recommend drinking homemade lentil flour. So then I thought, “Well brown rice is a go-to store-bought powder experience.” Another bad idea. Too gritty in a smoothie. So there I stood in my pantry, desperately trying to figure out what good protein source I could find that I already had.
I already had hemp hearts, chia seeds and maca powder; I just needed an extra boost of protein. I spotted the almond meal and thought, What the heck–why not? Made sense though since I usually use a handful of nuts and because it was already ground up, it would take less work on my part. You’ve got my attention, brain. Less work always sounds like a plan to me. Please note that if you are nut free, you can always use sunflower seeds and grind them up into a fine flour.
The carob powder is optional but adds a great dimension to a smoothie with strawberries or no fruit added. I never thought I’d ever like carob powder until I have been exploring with it recently and I really dig on it. This candida infection has exposed me to even more ingredients that I would normally not try.Print
DIY Plant Based Protein Powder
- Prep Time: 5 mins
- Total Time: 5 mins
- Yield: 4 servings 1x
- 1/2 c. almond meal (or use sunflower seed flour for nut-free)
- 1/3 c. chia seed
- 1/4 c. hemp hearts
- 2 Tbsp. carob powder (optional)
- 1 Tbsp. Maca powder (optional)
- pinch of sea salt
- Grind the chia seed and hemp hearts in a coffee or spice grinder individually until a fine flour. Be careful not to overgrind.
- Mix together all the ingredients together (omit carob powder for an original flavor) and store in an air-tight container in a dry, dark place.
- Use 4 Tbsp. in a smoothie.
When blending into a smoothie, add the liquid first, the fruits and leafy greens next, and add this protein powder last. Keeps the chia from expanding in the liquid.
- Serving Size: 4 Tbsp. (1 serving)
- Calories: 275
- Sugar: 6g
- Fat: 18g
- Carbohydrates: 22g
- Fiber: 9g
- Protein: 12g
Here’s to your next plant-based, protein-packed smoothie! Phew, that was a highly-hyphenated sentence.
Hey just wondering if this woukd be good in oatmeal?
I hope I didn’t miss this question answered already. Would this be good replacement in a bread recipe calling for whey protein powder? Tia
Hi, first timer with fork&Beans. Q. Some people have mentioned carbs. Where do the carbs come from? Which ingredients?
Your story was hilarious! Lol
I LOVE this recipe!! I was getting so sick of sickly sweet, fake-tasting commercial protein powders – this one mixes beautifully and doesn’t taste like ANYTHING! I taste my fruit, which is total goals!
Yay, so happy to hear this, THANK YOU!
Just made this but now confused on what combination to use for a good protein smoothie? Any good ideas?
Thanks so much, my own protein powder recipe are soya beans, almond nuts, cashew, bambaranut, breadfruit, groundnut
I want to make a protein powder using chickpeas or garbanzo beans. I know how to make the powder, but I’m unsure as to what else to add.
Lisa M Smith
Using dried chick pea/garbanzo beans, place a small amount ( no more than a tbs.) into a coffee grinder pulsing until mostly broken up, then holding down until powdered should get you the result you need for your protein powder mixture. Hope this helps. ^_^
Hello. I am trying to figure out how to make a homemade, plant-based protein powder. From what I have observed so far, I don’t think it is possible to make a homemade plant-based protein powder–only a mixed-macronutrient food powder. This recipe has more carbs and fats than protein. I don’t think it is possible to remove the carbs from the legumes or the oil from the almonds to get a product that is predominantly protein. The point of supplementing with a protein powder is to bring the meal’s protein content up relative to carbs and fats. Any thoughts?
I think this recipe is more for those who want to spruce up their kid’s (or own) smoothies with natural ingredients and less for those who want an actual meal replacement. I have no suggestions for what you are looking for since that isn’t my specialty. Sorry I can’t help! Good luck though…
I believe the nutiva brand sells a hemp protein powder, where they extract the oil so u wont be getting all the fat
Great read and ideas here. Just curious as to how long this would last in an airtight container? I’m not a big user of protein powders but I find that I dont get the use out of a large container of store bought.
It will last a good month!
Hi Cara I am wondering what quantity of smoothie is being made for 4tbsp to be used? full blender? I love making them for just me in the single serve so would I use one tbsp in that case?
You ought to be a part of a contest for one of the most useful sites
on the web. I am going to recommend this site!
Thank you.please i wentto do m’y own protein
Thanks for posting this! I added this to my powder:
¼ c. Ground flax seed
½ Tbsp. Spirulina
Just figured I’d share! 🙂
Love the additions!
I already have hemp powder, how much should I use instead of the hemp hearts?
I’ve been trying to eat healthier and I find that making your own plant based protein powder is awesome. My question is, How long can you store this protein powder?
What can I use as a replacement for Hemp Hearts ? I’m in Singapore and we don’t get those here .
You can just use more almond meal or chia seeds 🙂
Whatever will we do with all the money saved on those expensive protein powders?! Always on the lookout for nutritious, frugal alternatives. Thank you.
This is truly an answered prayer. I’m planning my candida-cleanse meal plan and trying to balance it with insulin resistance (which requires mega amounts of protein to stabilize my blood sugar). My normal protein powder is so yummy–Nature Sunshine’s Love and Peas. It’s vegan, gluten-free, and has 20 grams of protein but it’s sweetened 🙁 Can’t wait to put this powder together! 12 grams is pretty good for homemade!
Thank you for this! I’ve been looking for a way to mix up my smoothie add-ins (I usually just put in chia seeds or hemp hearts). Now my smoothies will be more complete!
Really great idea!! In italy it’s difficul to find vegan protein powder. Now i can do it by myself
It’s really good, I cannot stop making smoothies with it 😉
YOU ARE TRULY AMAZING! YOU HAVE SUCH A CREATIVE MIND. THANKS FOR ALL YOU SHARE 🙂 WELL WISHES TO YOU
Awesome recipe and a huge help to me! Most protein powders are sweetened with stevia which gives me the worst headache imaginable. I don’t know why?! Everyone seems to be loving that natural sweetener but I just cannot have it. Sighhhh…but who cares about that when I can make some on my own with this recipe! Hooray 🙂
Robyn Stone | Add a Pinch
What a great and ever so helpful idea! I always wonder about protein powders in the store – so I love this approach so that I know exactly what I’m consuming! Thanks!
Another awesome recipe to try! Have been dying without my smoothies, not being able to have any fruits or sugars at the moment, trying this tomorrow! Thanks!
this is an awesome idea. all those protein powders have way too much stuff. even if i can eat most of the additives in there, the overall powders always make me feel off. lately i keep getting crazy hunger pangs ( most likely because my fibre etc intake changes with eating gf) and this is much better than eating a handful of nuts.
This is really cool. Thanks for posting. I’ll have to try it.
Love this idea. I always love homemade.
Just a question. In the ingredients you list 1/3 c.Tbsp of Chia.
I am guessing you mean 1/3 cup but just checking.
Love your recipes.
Haha, see how out of it I have been?? Changing that now, thank you so much for catching that!
Lazy man’s nutrition lol – love it. I find that eating healthier is a lot more work – but those smoothies certainly do the trick!
Glad you liked my LMN 🙂 Made me chuckle too. And you are right, eating healthier does ask more from you in terms of prep. Thank god for protein smoothies!
YES! I do this with cacao powder and add pumpkin seeds sometimes too! Thanks for sharing 🙂
Oh awesome!! I will need to pick up some pumpkin seeds now…
This was sooooooo helpful ! I have a store bought expensive protein powder but oh lord i am not lying, the taste is horrendous !!! I already consume ground chia, flax, pumpking , sunflower seeds. I have pcos . Will try this asap !
What an innovative idea!
Thank you so much Angie! Just had it in a smoothie and it’s sooooo good! xo
Rebecca @ Strength and Sunshine
Love the combo! Looks perfect! I use protein powder everyday (PlantFusion!), but I would love to make a diy one, one day!
DIY, yes! I’ve never heard of Plant Fusion is it sugar free?
Never thought to make my own protein powder! Brilliant idea! Question – can I grind the chia and hemp seeds in my Vitamix? I don’t have a coffee or spice grinder. Hope you feel better soon! Thanks!
You sure can and thank you so much for the well wishes, xo!
Hang in there! Hopefully this protein will help make you feel better soon. I Absolutely LOVE this idea! I can’t find a suitable store bought protein (which I’m sure you can full appreciate since our allergies are so similar). Pinned. 🙂
Thanks friend! I’m banking on chugging down enough protein smoothies to makethe bumps on my head go away, ha…