Here’s the dietitian’s recipe for simple homemade protein powder – using a surprise budget-friendly protein source and a natural thickener.
My sister wanted a grab-and-go breakfast for herself and her teenager; she thought a fruit smoothie with a scoop of protein powder would combine all the components of a balanced breakfast. But…she wanted a more affordable option than some store-bought varieties – and she doesn’t care for the artificial sweeteners in lots of the powders.
Here’s the recipe she texted me for my dietitian approval: “dry oats + brown rice + raw lentils: grind to powder”
Yikes. I texted back “breakfast #bellyache” as raw lentils are indigestible; in fact one of the reasons you cook them is to destroy some of the anti-nutritional factors that makes them inedible.
So, instead, here’s the wholesome recipe I came up with using an under-utilized, super-convenient, super-nutritious item in the supermarket: Instant nonfat dry milk – it’s actually just powdered milk with the water removed. So, just like a glass of liquid milk, it contains whey. And the research I’ve seen indicates that a high-quality protein like dairy (whey) and eggs yields the best results in terms of muscle growth and recovery and may be beneficial for weight loss.
Each 1/2 cup-scoop of my Homemade Protein Powder has 140 calories and 10 grams of protein. To make it I combined:
- Dry milk powder: A 1/3 cup serving has just 80 calories, a whopping 8 grams of protein, including whey protein, AND 8 essential nutrients.
- Dry oats: A natural thickener because oats ‘plump’ in liquid. All oats are a healthy whole grain with significant fiber. Plus some research show oatmeal has a special type to fiber that helps you feel fuller longer.
- Almonds: For fiber and heart-healthy fats.
Combine my Homemade Protein Powder (recipe below) in the following quick recipes for even more protein and a grab-and-go-breakfast that will do your body good plus keep you going all morning. These are also some of this dietitian’s favorite ways to refuel after a workout:
- Berry Berry Smoothie: 1 scoop Homemade Protein Power + 1/2 cup plain (or flavored) Greek yogurt + 1 cup milk + 1 cup berries = 31 g protein
- Extra Creamy Chocolate Smoothie: 1 scoop Homemade Protein Power + 1 cup milk + 1/4 avocado +1 tablespoon cocoa powder = 18 g protein
- Sweet Potato Pie Smoothie: 1 scoop Homemade Protein Power + 1 cup milk + 1/2 teaspoon pumpkin pie spice + 1/4 cup canned sweet potatoes = 17 g protein
Do you use protein powder? Have you ever made your own?
If you like this recipe you may like to slurp these with a scoop of my Homemade Protein Powder: