Here’s the dietitian’s recipe for simple homemade protein powder – using a surprise budget-friendly protein source and a natural thickener.
This recipe was originally published in 2014 – and has become our most popular recipe. I’ve updated the post with new photos and recent information (and side note: people often ask me what blender I use – here’s the $40 Black & Decker Blender I’ve used for decades now! [affiliate link].
So, over the years, dozens of friends have told me this homemade protein powder is a favorite for their kids and even for sick relatives. Here’s how it all began…
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 most 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 when raw.
So, instead, here’s the wholesome recipe I came up with using an under-utilized, convenient and super-nutritious item in the supermarket: instant nonfat dry milk – it’s actually just milk with the water removed – thus powdered milk. So, just like a glass of liquid milk, it contains whey. And according to a growing group of researchers, high-quality protein like dairy (whey) and eggs yield the best results in terms of muscle growth, muscle 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 amounts of fiber. Plus some researchers have show oatmeal has a special type of fiber that helps you feel fuller longer.
- Almonds: Contains fiber and heart-healthy fats.
A dietitian's recipe for the simple way: How to Make Homemade Protein Powder via @TspCurry Click To Tweet
Combine my Homemade Protein Powder (recipe below) in the following quick recipes for a protein-packed 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. Use a 1/2-cup scoop (46.2 gm) of Homemade Protein Powder:
- 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 recipes with a scoop of my Homemade Protein Powder: