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
👩🏽🍳 Made this recipe?
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.
Sherl Childs says
For years now I've tried not to eat peanuts because of all the negativity of them being you know at an allergy source and just like in other nuts better is there another nut like walnuts or pecans that you can use in this recipe God bless you thank you for all you do for all of us happy blessed Valentine's Day
Nisha Melvani, RDN says
Awww happy belated Valentine's Day! You can do almonds instead.
Rebekah says
This protein powder tastes great and I love it in the shake recipe.
Could I add your longevity powder to the shake or could some nutrients not absorb properly like in the case with bananas?
Are there any other ingredients that could block the nutrient absorption like bananas do?
Thanks so much!
Nisha Melvani, RDN says
Hi, You certainly can. It may just partially negate the flavanols in the cocoa powder.
Julie Boynton says
Made this protein powder and am very happy that it is entirely edible unlike the processed protein powders with their metallic after-tastes that are in stores. There is not as much protein per serving as in store-bought protein powders, but enough to make it worth it for me. Thanks!
Nisha Melvani, RDN says
So happy to hear! I would rather forego some of the protein for the better taste too! Thank you.
Beth says
Are you still using the homemade protein powder on a daily basis or do you prefer to use the Almond Protein Powder?
Nisha Melvani, RDN says
Hi. I mix it up depending. I use both.
CP says
Hi,
Can I take this powder with plain water? Please specify the quantity of the powder to be taken.
Nisha Melvani, RDN says
Hi. One serving is 3 tablespoons. Why with plain water?
Katherine May says
I love this protein powder. The flavor is great. I am getting the ingredients for your longevity powder . I think they are both a wonderful addition to my meals, for my health.
It is a large batch and I am wondering if it can be frozen. I have it in the refrigerator but I was wonder for longer storage.
Thank you so much,
Kathy
Nisha Melvani, RDN says
Hi! Thank you. I believe you can freeze this powder. It should hold up though I have not tested it.
AJ says
What are the macros please?
Nisha Melvani, RDN says
Hi. They are listed in the recipe card.
Ronni says
Is there a source you can share for iodine levels of sunflower seeds being high? I’m having trouble finding that
Nisha Melvani, RDN says
Hi. They are a source of iodine but I would NOT say they are a rich source: https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE_DATABASE_RELEASE_3_PER_SERVING.PDF
Kathryn Fitzgerald says
Are almonds or walnuts healthier than peanuts? Lately there is a lot of info about mold in most peanuts.
Nisha Melvani, RDN says
I think you are referring to aflatoxin produced by fungi? Walnuts are the healthiest nut! Almonds very healthy too. Peanuts are a legume! Choose high quality peanuts and store them in a cool, dry place. Avoid buying peanuts that look moldy or discolored.
priya says
Hi Nisha,
All of your recipes are so useful. reg the protein powder, can you please suggest the brand names for quinoa flakes and wheat germ. also can i use toasted quinoa grain( which is rinsed, cooked and toasted)instead of quinoa flakes?
Nisha Melvani, RDN says
Hi. There is a link in the post to shop all the ingredients. You should find what you are looking for there. You can use toasted quinoa.
Janet Downing says
Looks good - it would be nice to know the nutritional information.
How much protein, fat fibre and carbs?
Nisha Melvani, RDN says
It is in the recipe card! All the nutrition info is listed there like with all my recipes. Scroll to the bottom.
MariaElena Acosta says
How did you prepare the smoothie, it looks delicious 😋
Nisha Melvani, RDN says
Hi. The instructions for the smoothie are in the blog post.
Deanna says
Could I use ground flax in stead of wheat germ/flaked quinoa? I am Gluten free and don’t have quinoa flakes. Thanks! 🙂
Nisha Melvani, RDN says
Yes you can but flaxseeds have less protein than wheat germ. You can skip the quinoa flakes or use toasted quinoa.
DIANE says
Just made this. Thanks for an alternative to purchased protein supplements with things I aready have on hand
Nisha Melvani, RDN says
So happy to hear! Thank you.
Karla Uminga says
Hi Nisha,
I tried your protein powder recipe which is okay but my stomach could not take the raw stuff but is it okay to toast or roast the peanuts, sunflower seeds and pumpkin seeds in my next batch for in order to take it well?
Nisha Melvani, RDN says
Hi. Yes, you can toast them but try to do this for the minimum amount of time. Nuts are a relatively high fat and protein food and toasting them produces glycotoxins which are linked to cognitive decline.
Areesha says
Greetings i am a student of HND and u have become one of my inspirations✨ i want to ask few questions can i use millet for gluten free option if yes how can i use it and for gluten instead of wheat germ can i use whole wheat flour?
And about the nutritional labelling is it for per ser?
Nisha Melvani, RDN says
Hi! Thank you. I would not use whole wheat flour. Simply omit the wheat germ. You can toast the millet seeds 3 to 4 minutes in a dry skillet and then add them! The nutrition info is per serving.
Kameshree Govender says
Hi Nisha, I do not have access to wheat germ or quinoa flakes. Is it suitable to use quinoa grains?
Nisha Melvani, RDN says
Hi. No do not use actual quinoa grains. I would skip it. You could sub the wheat germ with oat bran.
Maneo Makwa says
Hi Nisha
Can I use wheat bran instead?
Nisha Melvani, RDN says
Yes!
Abdulla says
Are there any alternatives for hemp seeds? I have no access to them.
Nisha Melvani, RDN says
I would increase the quantities for the other ingredients as there is not a good substitute.
Madelaine Lamah says
Can I add peanut butter to this ? How about walnuts and chia seeds? And Dates ? Also, can I do 9 tbsp to get more of the protein a day? Thank you so much for your recipe.
Nisha Melvani, RDN says
I would not add wet ingredients to the powder but you can add those ingredients to a smoothie with the powder.
Denise Puttre says
I cannot find raw unsalted peanuts anywhere - and my Trader joes is oiut of pumpkin seeds - where are you getting your peanuts from?
Nisha Melvani, RDN says
Rani Peanuts is the brand but you can use unsalted dry roasted.
Kristen says
Can I use pb powder in place of the Peanuts? Do you know the ratio?
Nisha Melvani, RDN says
Hi. I would add this at the end. It is up to you how much you use.
Tina says
I keep my hemp hearts in the fridge and after blending they are clumpy. Is it better to use non-refrigerated hemp hearts? - Thanks
Nisha Melvani, RDN says
Hi. That's strange as mine are in the fridge and do not get clumped together. Are they expired? I use Manitoba. You could leave them out of the fridge for a bit but mine did not do that.