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How to Make Homemade Protein Powder

How to Make Homemade Protein Powder

Here’s the dietitian’s recipe for simple homemade protein powder – using a surprise budget-friendly protein source and a natural thickener.

Only 3 ingredients, you probably have on hand: HOW TO MAKE HOMEMADE PROTEIN POWDER | @TspCurry - For more healthy recipes: TeaspoonOfSpice.com

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.

Only 3 ingredients, you probably have on hand: HOW TO MAKE HOMEMADE PROTEIN POWDER | @TspCurry - For more healthy recipes: TeaspoonOfSpice.com

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.

Only 3 ingredients, you probably have on hand: HOW TO MAKE HOMEMADE PROTEIN POWDER | @TspCurry - For more healthy recipes: TeaspoonOfSpice.com

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 180 calories and 12 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.

Only 3 ingredients, you probably have on hand: HOW TO MAKE HOMEMADE PROTEIN POWDER | @TspCurry - For more healthy recipes: TeaspoonOfSpice.com

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
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Homemade Protein Powder

Here’s the dietitian’s recipe for simple homemade protein powder – using a surprise budget-friendly ingredient.

  • Author: Serena Ball
  • Yield: 10 servings 1x

Ingredients

Scale
  • 3 cups (240 gm) instant nonfat dry milk, divided
  • 1 cup (80 gm) old fashioned or instant dry oats
  • 1 cup (142 gm) almonds
  • Sweetener of your choice

Instructions

  1. Place 1 cup instant dry milk, 1 cup oats, 1 cup almonds in blender. Pulse until smooth.
  2. Place remaining instant dry milk in blender and pulse just a few times until blended.
  3. Place in container and cover tightly. Keep at a cool room temperature if you use within 2 weeks – if storing longer store in the refrigerator so the nuts don’t go rancid.
  4. To use, scoop 1/2 cup into 1/2-1 cup liquid in a blender; if possible let set 5-10 minutes for oats to plump. Add additional fruits, flavorings, yogurt or milks of your choice. Vanilla or almond extract is especially delicious.

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!

Do you use protein powder? Have you ever made your own?

If you like this recipe, check out more of our Healthy Kitchen Hacks series here.

We share kitchen shortcuts and tricks on how to cook more healthfully and deliciously in the kitchen. Teaspoonofspice.com

 

If you like this recipe you may like to slurp these recipes with a scoop of my Homemade Protein Powder:

Blueberry Muffin Smoothie

Blueberry Muffin Smoothie | TeaspoonOfSpice.com

 Chocolate Peanut Butter Smoothie Bowl

Chocolate Peanut Butter Smoothie Bowl | Teaspoonofspice.com

 Gingerbread Smoothie

 Gingerbread Smoothie | Teaspoonofspice.com

Now, check out my review: WHICH PROTEIN POWDER IS BEST FOR BAKINGAnd see the results when baking this Protein Banana Bread.

WHICH PROTEIN POWDER IS BEST TO BAKE WITH? #HealthyKitchenHacks | @TspCurry - TeaspoonOfSpice.com

Elijah

Tuesday 1st of October 2019

IF I was to take this after a workout would I use a 1/2 cup of powder

Serena Ball

Wednesday 2nd of October 2019

Yes, 1/2 cup powder is one serving. To increase the protein content, add the 1/2-cup powder to milk or Greek yogurt. Thanks for visiting Elijah!

doris ulman

Sunday 18th of August 2019

Calories are wrong

1 cup almonds 826 calories 3 cups dry milk 720 1 cup oatmeal 300 totals 1846 calories divided by 10 servings equals 184,6 calories

Serena Ball

Sunday 18th of August 2019

Thanks Doris! I rounded to 180 calories.

Chrish

Wednesday 24th of July 2019

Hello. I was just wondering what brand and where everyone gets there nonfat dry milk from. Having some trouble finding it. Thanks. Very excited to try this!

Serena Ball

Friday 26th of July 2019

I have found nonfat dry milk in regular supermarkets (not a specialty store) in the United States in the baking aisle. If you don't live in the US, I have heard that you can find higher fat dry milk powder, but I'm not sure where to find it - if not the baking aisle, maybe the baby aisle?

Kimberly

Friday 28th of June 2019

Hi, would you recommend this recipe for chemo patients?

Serena Ball

Sunday 30th of June 2019

We're not oncology dietitians. But yes, as long as the patient has no allergy to milk or nuts, this would be an inexpensive protein powder.

Lisa Nutt

Saturday 1st of June 2019

What can be used instead of almonds? I'd like to make this & send it to school with my son. Our schools are nut free. I receive financial assistance & really don't want to keep paying the high prices at the stores.

Serena Ball

Sunday 2nd of June 2019

That's a great idea to make this at home and send to school with your son, Lisa. Ground flax seed actually has a protein content very similar to ground almonds. So you could substitute ground flax seed for the almonds and achieve nearly the same nutritional value.

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