Homemade Protein Powder

It’s easy to make your own protein powder thanks to this Homemade Protein Powder recipe! Made with a trio of seeds—chia, hemp and pumpkin—that offer plant-based protein, this powder comes together quickly, so you can skip the store-bought stuff. This protein powder blends seamlessly into your favorite smoothie or chia pudding. It can also be used in baked goods like muffins or quick breads. Ready to get scooping? Read on for our expert tips and tricks for making this protein powder recipe part of your regular routine. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• For the best texture, we recommend using a spice grinder to make this protein powder. While it means working in small batches, it delivers a much finer, smoother result than a blender can deliver. Blending in a food processor may turn the seeds into seed butter. 
• If you want to use a high-speed blender, take care not to over-blend the mixture. Too much blending can turn the seeds into a paste rather than powder.

Nutrition Notes

• Hemp seeds are a complete source of plant-based protein, as they provide the nine essential amino acids that our bodies can’t produce. These amino acids support many functions, including cell repair and muscle growth. Eating more hemp seeds may also help lower inflammation, as they contain omega-3 and omega-6 fatty acids, which help regulate inflammation in the body. 
• Chia seeds contain a combination of fiber, prebiotics, antioxidants and omega-3s, all of which can promote gut health because they encourage the growth of healthy bacteria. Chia seeds also contain protein, iron and calcium, nutrients that people following a vegan or vegetarian diet may not get enough of, so adding more chia seeds to your diet could be beneficial. Black or white chia seeds will work.
• Pepitas (pumpkin seed kernels) are one of the best seeds to eat if you’re looking to add more protein to your diet. A 1-ounce serving of pepitas offers 8 grams of protein and about 14% of the Daily Value of iron. Eating enough protein is essential, as the nutrient supports many bodily processes, including digestion and bone health, while iron plays an important role in energy production and immune health. 
  

A serving of this homemade protein powder delivers 7 grams of protein, which is about the same as a large egg (6 grams), a ½-cup serving of beans (8 grams) or 2-ounce serving of deli meat (7 grams). Standard protein powders offer more protein per serving, ranging from 20 to 25 grams. But here’s why we’re excited about this homemade option:

• It’s made with ingredients you likely already have in your pantry.
• You don’t need to commit to an expensive, gallon-size container of protein powder, only to find you don’t love it.
• While sugar alternatives are safe to use, they can taste very sweet and have a distinct flavor that can be overpowering.
• Because it’s made with seeds, you get the added bonus of healthy anti-inflammatory fats, plus a generous serving of fiber—which you won’t get from a store-bought protein powder. The combination of protein, fat and fiber in this homemade protein powder helps you feel satisfied for longer after a meal and stabilizes blood sugar levels for lasting energy.