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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Let me know your thoughts on Homemade Protein Powder by leaving a ⭐️ rating below or sharing it on Instagram.
Homemade Protein Powder
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
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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.
Swathi says
Thanks a lot for this wonderful recipe!!
I have been searching for a good homemade protein powder recipe and finally found it here!
Can I use it in cooking as well? Like Mixing with dough to make roti or tortillas?
What brand wheat germ did you use if you don’t mind sharing? I cannot find organic wheat germ where I live. Can we use conventional wheat germ?
Nisha Melvani, RDN says
Sure- all brands are listed here: https://www.amazon.com/shop/cookingforpeanuts You can cook with it too.
Lakshmi Bhaskara says
want to try making, can quinoa flakes be substituted with whole quinoa
Nisha Melvani, RDN says
Not for this recipe unless you toast the quinoa.
Linell says
Love all the components.
Excited to make myself
Hate to bother,
I share roasted, unsalted peanuts with the squirrels. (Their preference) Would I be losing many nutrients if I substituted those for raw?
Nisha Melvani, RDN says
No that's fine! I typically avoid roasted nuts because of the AGEs formed in the roasting process but it still has the nutrients!
ness says
thank you so much for this offering!! i can tell there’s a lot of labor that went into sharing this. truly appreciated <3
Nisha Melvani, RDN says
Thank you for taking the time to comment. I truly appreciate it.
Afsan says
Hi, peanuts are raw or a bit roasted? Thanks
Nisha Melvani, RDN says
Either works. I prefer raw but hard to find here.
Arun says
Nice recipe it seems good and I will try.. Thank you
Nisha Melvani, RDN says
Great! Hope you enjoy it. Thank you.
Shruti says
Hi Nisha,
Thanks for the recipe, Could you advise the ratio of Quiona Flakes, Sunflower seed, pumkin seed, hemp seed and peanut.
Thanking you in advance
Nisha Melvani, RDN says
Proportions: hemp hearts 1:pumpkin seeds 0.75: peanuts 0.5: wheat germ or quinoa flakes 0.5: sunflower seeds 0.3
Dean says
I love this protein powder - already onto my third batch. Unfortunatly my grinder is not the best and I can't grind my seeds and nuts into a fine powder like yours. What grinder are you using?
Nisha Melvani, RDN says
This one is great but do it batches: https://amzn.to/3J4JVVN
Andrea says
Hi, i just started making my own protein powder. Is it OK to use salted sun flower seeds? I bought the organic ones from Costco. Can I add chia and flax seed to it ?
Nisha Melvani, RDN says
You can add sunflower seeds and chia if you like. I would not add flax as it more of a heart healthy fat than a protein. I chose the nuts and seeds highest in protein as it is a protein powder.
meera says
Hi, Quinoa flakes are not available where I live, but quinoa is. Do you have a way forward, using quinoa in this recipe, please?
As also hemp hearts. If I can replace with another, do kindly tell.
Nisha Melvani, RDN says
Hi. Replacing hemp heart will reduce the protein content. You can skip the quinoa if you prefer. Can you use wheat germ or do you have a gluten allergy?
meera says
Yes 🙁 I am very gluten intolerant. Quinoa is easy. Let me then try harder to get hemp hearts. Thx for sparing your time for me. Value that very much.
Nisha Melvani, RDN says
No problem.
meera says
Thanks so much. Got the hemp hearts now I will make without quinoa flakes
Nisha Melvani, RDN says
Enjoy!
Vinita says
Quinoa flakes are available on amazon as well as Whole Foods store. I picked mine at Whole Foods.
Nisha Melvani, RDN says
Great!!! Thank you for sharing.
Debbie says
I’m gonna try to stick with it
Nisha Melvani, RDN says
Yayyy!
Iva says
Can you sub the quinoa flakes for puffed quinoa??
Nisha Melvani, RDN says
Hi. Yes, you can. Though I am not sure about the texture of ground puffs so maybe try grinding a few separately first and see if you like the consistency.
Eden says
Thank you for sharing this awesome recipe. Apologies if you wrote this somewhere and I missed it but what is the shelf life? Thank you so much.
Nisha Melvani, RDN says
Hi. Refrigerate for up to 1 month.
Jenn says
Hi Nisha,
Would almonds be a good option to replace peanuts?
Nisha Melvani, RDN says
You can use almonds but their protein per calorie ratio is not as high as peanuts.
Shivani says
Does 3 tablespoons contain 9gm of protein?
Nisha Melvani, RDN says
Yes.
Alyce says
Can I use a small food processor instead of the grinder
Nisha Melvani, RDN says
I have not tested this but you can give it a try. Pulse just enough to form a powder.
Julie Wittig says
Hi! excited to try this recipe! Wondering why quinoa flakes instead of grinding whole quinoa.. since the flakes are quite a bit more expensive from what I've seen? Thanks!
Nisha Melvani, RDN says
Hi, You can grind whole quinoa instead if you prefer. Or omit it entirely.
Julie Wittig says
Sounds good, thanks so much!
meera says
Hi Julie,
Did you try using ground quinoa? That seems to be my best option, as I am not very delighted with the quinoa flakes available where I live. But I do have a good supply of quinoa itself. Kindly tell, Julie. Thank you too much!
Nisha Melvani, RDN says
Toasted quinoa could work.
Jana says
Could I use a different nut (like almonds, cashews, walnuts) insured of peanuts? We have an allergy and don't keep peanuts in the house.
Nisha Melvani, RDN says
Yes! I chose peanuts because of the protein/calorie ratio. I would use more pumpkin seeds but you could also do pistachios!
Dianne Gibson says
I love this idea for a protein powder but hemp hearts give me a stomach ache. What would be a good substitute?
Nisha Melvani, RDN says
Pistachios, or more peanuts and pumpkin seeds.
Gretchen Emery says
Hi Nisha! I am planning to make this. Do you use dry roasted peanuts or raw whole with skin?
Thank you!
Nisha Melvani, RDN says
I used dry roasted unsalted but curious how it turns out with raw and skin!
Lisa says
I can't wait to make this to add to smoothies. How long does it last and should it be refrigerated?
Nisha Melvani, RDN says
Hi. Yes refrigerate it as nuts and seeds can easily turn rancid. It lasts at least one month but as long as you do not notice any off-putting taste changes or visual changes it should be good for even longer.
Gretchen Emery says
Hi Nisha! The raw peanuts and skin worked out fine, but next time I’ll make with roasted peanuts only because I prefer the roasted flavor over the raw peanut flavor.
Question, is there a way to reduce the fat content without reducing the protein ?
Nisha Melvani, RDN says
Hi. A tricky one! Pea protein is lower in fat but I have not experimented with it. Dried cooked peas could be ground into powder. The good news is, all the fats here are heart-healthy and nuts have not been found to cause weight gain. They are filling so should keep you satisfied.
Maria Mejia says
I am excited to try out this homemade protein powder recipe but how many mg of protein are in each serving?
Nisha Melvani, RDN says
Hi. The nutrition facts are at the bottom of the recipe card.
Mimma says
Love this thank you!
Nisha Melvani, RDN says
I'm so glad! Enjoy!
AJ says
What other nut could you add instead of peanuts?
Nisha Melvani, RDN says
Peanuts have high protein per calorie which is why I chose them. I would substitute for more pumpkin seeds.
Jill says
Can I freeze this?
Nisha Melvani, RDN says
I have not tested freezing it but I would image so.
Victoria says
I blended everything together and the mixture is moist. Not a powder.
Nisha Melvani, RDN says
Hi. That is why the instructions specifically tell you not to do this! I take the time to give detailed instructions so you can produce the end result successfully and not waste your expensive ingredients. Please follow them carefully.
Mindy Richmond says
Of course I just ordered the grinder (thru your shop) since mine is from the 80’s. What do you use this for? I don’t like the artificial flavor of most vanilla protein powder for smoothies.
Nisha Melvani, RDN says
Hi! Welcome! Yes I love how easy it is to clean the grinder. I use it for grinding spices too, and it is good for coffee beans. For example, I have started grinding long pepper for its tremendous health benefits. I prefer to do it myself as you never know what is in those preground packets.
Vinita says
Talking about long pepper, purchased it from your store a while ago but now don't know what to do about it. Any link on your site? Thanks. Made quite a few recipes from your book and all turned out excellent..
Nisha Melvani, RDN says
Hi. Use a grinder https://amzn.to/3J4JVVN to grind them into a powder. Add a pinch to almost any recipe for serving. You can also buy long pepper powder already ground, but I prefer to make my own (better quality control!).
Sharmila says
First thanks for sharing:-) I added some channa i.e. sattu channa, high in protein. Plus, it helped to absorb any oils or moisture from the seeds. I love it! I make soy milk at home, so I add it to a cup of warm soy milk with some tumeric & honey, it tastes very good. I enjoy all ur recipes, thanks again, for sharing ur skills with us. I just ordered ur book, thank you!
Nisha Melvani, RDN says
Thank you for leaving a comment. I have added channa before and you are right, it's a good balance. Thanks for ordering my cookbook.