5-minute Homemade Protein Powder that tastes good! This researched formula is the best recipe out there. It's vegan, with an option for gluten-free and nut-free. Add this to smoothies to pack in more fiber, antioxidants, heart-healthy fats, and protein, and eliminate the risk of heavy metal contaminants!
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Boost smoothies, oats, chia pudding, and baked goods with protein, and nutrients. This protein powder recipe incorporates spermidine, known for its anti-aging benefits such as reducing age-related diseases and promoting longevity through enhanced autophagy.
This assortment of nuts and seeds provides a range of health advantages, as each brings unique benefits to the table!
This easy homemade protein power recipe was inspired by my 4 Nutritious Oatmeal Toppings Combinations, as well as this recipe for Longevity Powder. See my Longevity Spice Mix with the top 8 anti-aging spices, designed for savory recipes.
👩🏼🌾 Ingredients
- Peanuts - A randomized controlled study found that adding 30 grams of peanut protein to a resistance training program improved muscle growth and strength in older adults, benefiting both men and women. Peanuts provide all 20 amino acids, with the highest arginine content for muscle health. Roasting and boiling enhance their bioactive compounds, making them even more beneficial. For this recipe, use roasted or boiled peanuts, or toast raw ones as an alternative. For a nut-free option, substitute with an extra half cup of pumpkin seeds.
- Pumpkin seeds are an excellent source of plant-based protein, providing about 7 grams of protein per ounce. They are also rich in leucine, a key amino acid for muscle protein synthesis. Pumpkin seed oil was found to promote hair growth in this double-blind study. If you're using pumpkin seeds as a substitute for peanuts in a recipe, a ½ cup serving (about 64 grams) would provide approximately 12-14 grams of protein. This makes them an excellent plant-based protein option.
- Hemp hearts - Two tablespoons of hemp hearts have about the same amount of protein as two egg whites. Hemp is also a great source of magnesium - 30 g of hemp seeds contains 210 milligrams (mg) of magnesium. For bones, magnesium contributes to bone density by supporting calcium absorption and activating vitamin D. Around 60% of the body's magnesium is stored in bones, making it a critical mineral for maintaining their strength and structure.
- Wheat germ (optional) is the nutrient-rich core of the wheat kernel, located at its center. This part of the grain can sprout into a new plant, making it packed with essential nutrients. Wheat germ is loaded with protein, fiber, healthy fats, vitamins (especially vitamin E and B vitamins), and minerals like zinc, magnesium, and iron. It is high in protein and the anti-aging compound, spermidine.
- Sunflower seeds are rich in selenium and magnesium. Magnesium is essential for both muscle and bone health. It helps regulate muscle contractions, reducing the risk of cramps and spasms, and plays a vital role in energy production for muscle recovery.
See the printable recipe card below for quantities.
🥜 Substitutions
- Wheat germ - substitute with quinoa flakes or oat bran for gluten-free
- Peanuts - use almonds, almond flour, or more pumpkin seeds
- Nut-Free - substitute with more pumpkin seeds instead for nut-free
For more healthy breakfast ideas, visit my Vegan Breakfast Recipes page.
📖 How to Make Homemade Protein Powder
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
- Transfer the ingredients separately to a grinder. Do not overfill the bowl or they will not grind evenly. Fill it about halfway each time.
- Pulse briefly until a powder forms. Stop and stir after a few pulses. Transfer to a dark airtight container. Refrigerate for up to one month.
🧋 Make a Protein Shake
- Add to a blender: 3 tablespoons Homemade Protein Powder, ½ cup unsweetened soymilk or non-dairy milk, ⅓ cup frozen mango, 4 ice cubes, 3 grams creatine monohydrate (optional), 2 teaspoons cocoa powder (optional), and 1 to 2 soaked and pitted Medjool dates (optional).
- Blend the mixture on high until smooth.
Note: Research shows that creatine offers valuable health benefits, especially when combined with resistance training. It can boost strength, muscle mass, and overall body composition. (Ingredients are linked below.)
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✔️ Expert Tips
- This recipe makes about 3 cups of protein powder. Feel free to make one-half or less of the recipe. (One serving is 3 tablespoons.)
- Container: Use a dark airtight container to prevent nutrient damage from light or oxidation. This is the container I use.
- Grinder: This grinder has a removable bowl for easy cleaning (paid).
- Storage: Refrigerate in an airtight container for up to 30 days. Store in a dark container to prevent oxidation.
🙋🏽♀️ Recipe FAQs
Use a tablespoon to measure the powder depending on the grams of protein and calories you want to add. This information is in the recipe card. Add the protein powder to the blender with the smoothie ingredients and blend until smooth. You can also sprinkle it on oatmeal or chia pudding as a topping.
It is best to refrigerate this protein powder, as nuts can quickly become rancid due to their heart-healthy fat content. I refrigerate all of my nuts once they are opened.
This protein powder is made from whole foods high in heart-healthy fats, iodine, fiber, protein, and selenium. Plus, wheat germ contains spermidine which is anti-aging.
Peanuts are a versatile and nutrient-packed source of plant-based protein, containing variable amounts of all 20 amino acids, including the highest amount of arginine, which supports muscle health. A recent study showed that incorporating 30 grams of peanut protein alongside resistance training significantly improved muscle growth and strength in older adults, with no differences between men and women. Their rich nutrient profile, affordability, and availability make peanuts a practical choice for boosting protein intake. The study used roasted peanuts, so I suggest roasted or boiled peanuts in this recipe-or toasting raw peanuts for a homemade alternative. Roasting and microwaving (4 minutes at 6 KW) reduce aflatoxins in contaminated peanuts, and Valencia peanuts are an excellent choice.
🥣 Related Recipes
🫙Pairing
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Homemade Protein Powder
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Ingredients
- 1 cup hemp hearts
- ¾ cup raw pumpkin seeds
- ½ cup unsalted peanuts
- ½ cup wheat germ or quinoa flakes
- ⅓ cup raw sunflower seeds
Instructions
- Grind: Add each ingredient to a grinder and pulse briefly until a powder forms. Do not overpack the grinder bowl for even grinding. Fill it about halfway each time. Stop and stir after a few pulses.
- Storage: Transfer to a dark airtight container.
Notes
- The serving size is 3 tablespoons.
- This recipe makes about 3 cups of protein powder. Feel free to make one-half or less of the recipe.
- Proportions: hemp hearts 1:pumpkin seeds 0.75: peanuts 0.5: wheat germ or quinoa flakes 0.5: sunflower seeds 0.3
- For nut-free: Use ½ cup more pumpkin seeds instead of peanuts.
- More peanut substitutes: use almonds or almond flour
- For gluten-free: Use quinoa flakes or oat bran instead of wheat germ.
- An assortment of nuts and seeds provides a range of health advantages, as each has unique benefits!
- Refer to the blog post for the research and where to buy the ingredients.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
DT says
How many grams of protein is there is each serving? Ty!
Nisha Melvani, RDN says
9. Scroll down to the recipe card and all the nutrition info is there.
Valli says
Hi Nisha, please list hemp hearts substitute as well please. It’s not available in all countries. Thank you!!
Nisha Melvani, RDN says
Sunflower seeds
Rita says
Hi Nisha, can we use quinoa if we don't have the quinoa flakes, since its going in the grinder anyway? Thank you cant wait to try this!
Nisha Melvani, RDN says
Hi. Quinoa won't work. Buckwheat flakes would work.
Pam Sharpe says
Is there a way to make a protein powder with more protein?
I love this recipe that's for the substitutes.
Nisha Melvani, RDN says
You would need to use isolates for that.
Veronica says
Hello!
Do you have any suggestions for how I could also incorporate flax seeds/meal into this powder?
Thank you 🙂
Nisha Melvani, RDN says
Hi. You can simply add some flaxseed meal, but it is not high in protein.
Charu says
My husband wants to know are the calories and fat content equivalent to whey protein ?
Thank you
Charu
Nisha Melvani, RDN says
They are very different.
Leanne Finlayson says
good morning, I stumbled across your page looking for high protien low calorie meal ideas. I was looking at home made protien and wondering if you have the macros for it. This seems like a very high caloric recipe but hoping that its under 200 calories per serving like most protein powders. If it is then definitely want to give it a try.
TIA
Nisha Melvani, RDN says
Hi. All the nutrition info os at the bottom of the page in the recipe card.
Sunshine says
Thanks so much for yet another wonderful recipe and article! 🙂
May I ask if you use "raw" (untoasted) or toasted wheat germ? I came across both when I looked for certified organic wheat germ.
Nisha Melvani, RDN says
Thank you for reading. I actually use raw wheat germ and microwave it for 30 to 45 seconds before using!
Sunny says
Hi Nisha!
Since I am allergic to quinoa, I will have to make the protein powder with wheat germ flakes. I went online to see if I could find a certified organic option and came across two different options, either raw wheat germs flakes, or toasted wheat germ flakes. [Usually, I do my best to buy products in their raw state, and also only certified organic/ non-GMO. Unfortunately, I couldn't find certified organic wheat germ flakes from Bob's Mill. 🙁 ]
Could you please let me know what option is better? Thank you! 🙂
Nisha Melvani, RDN says
I recommend this one https://linksta.io/b274ca3d (see lekithos brand in his link)
Erica Chavez says
Do you know if quinoa flakes (amaranth flakes, etc.) need to be cooked in order to be digested properly??? 🙏
Nisha Melvani, RDN says
Quinoa flakes can be eaten raw but you can also toast them before using. Typically, you will add the protein powder to something that either gets soaked or cooked.
Erica Chavez says
Thank you so much for your response …and all you offer us 🙏😌❣️
Nisha Melvani, RDN says
Thank you too.
Claire says
This is great, can I freeze this powder
Nisha Melvani, RDN says
Hi. Thank you. I have not tested freezing it but I image it would freeze well in an ice-cube type silicone tray.
Lakshmi says
I’ve read contrasting things on heating hemp hearts and that the polyunsaturated fats are converted to saturated fats on exposure to high heat. My question is- is it ok to heat this powder while adding to baked goods?
Nisha Melvani, RDN says
Hi. I do not tend to heat it. I use this one-ingredient protein powder for baking: https://cookingforpeanuts.com/links/
Lakshmi says
Thank you Nisha!
Nisha Melvani, RDN says
You are most welcome.
Lindsay says
Would a food processor or blender work instead of a grinder or would that turn it into a mush?
Nisha Melvani, RDN says
Hi. A small one might if you pulse it.
Kelene says
Would it keep fresher for longer in the refrigerator or the freezer? Can you tell me what you put your daily dosage on and how much you actually use in a meal? Or throughout the day? Thank you!
Nisha Melvani, RDN says
You can certainly store it in the fridge. I use 3 tablespoons with oats, smoothies, etc.