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.
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 ½ cup-scoop of my Homemade Protein Powder has 180 calories and 12 grams of protein. To make it I combined:
- Dry milk powder: A ⅓ 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.
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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 ½-cup scoop (46.2 gm) of Homemade Protein Powder:
- Berry Berry Smoothie: 1 scoop Homemade Protein Power + ½ 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 + ¼ avocado +1 tablespoon cocoa powder = 18 g protein
- Sweet Potato Pie Smoothie: 1 scoop Homemade Protein Power + 1 cup milk + ½ teaspoon pumpkin pie spice + ¼ cup canned sweet potatoes = 17 g protein
Homemade Protein Powder
- Yield: 10 servings 1x
Description
Here's the dietitian's recipe for simple homemade protein powder - using a surprise budget-friendly ingredient.
Ingredients
- 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
- Place 1 cup instant dry milk, 1 cup oats, 1 cup almonds in blender. Pulse until smooth.
- Place remaining instant dry milk in blender and pulse just a few times until blended.
- 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.
- To use, scoop ½ cup into ½-1 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.
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.
If you like this recipe you may like to slurp these recipes with a scoop of my Homemade Protein Powder:
Chocolate Peanut Butter Smoothie Bowl
Now, check out my review: WHICH PROTEIN POWDER IS BEST FOR BAKING? And see the results when baking this Protein Banana Bread.
This is GENIUS! I spent a ludicrous amount of money on unflavored whey powder at the store the other day. I was simply looking for something that wouldn't impart vanilla or chocolate flavor into my smoothies! I'll be experimenting with this very soon!
I know, right? Those powders can get pricey. This would be that! Let me know what your favorite combo is Kate!
I made the powder n added 1cup finely grond pumkin seed for extra protein....i will let you know how its working in a couple of weeks. So excited to have found this healthy protein powder recipe!
I going to try this recipe. Looks yummy! I made my own version of homemade protein powder. You can check out the recipe here: http://www.craftylittlegnome.com/2016/01/27/yes-you-can-make-your-own-protein-powder/
Hi, Is it possible to make pancakes with this mixture, how would that be done, have you any recipes...thanks
Thanks for visiting Bev. Try the protein powder in this recipe for Banana Pancakes (at the very bottom of the recipe). Instead of the 1/3 cup milk in the recipe, use about 1/2 cup of protein powder and add 1/2 cup water. If the batter is a little thick, add water (or milk) 1 tablespoon at a time until desired consistency. (:
Thanks for the easy homemade protein powder recipe! Where can I find the nutrition information per serving ? I did not see it on the actual recipe?
Marlene - My Homemade Protein Powder has 140 calories, 10 g of protein, 18 grams carbohydrates, 2.5 g fiber, 0 g added-sugars, 10 g natural sugars per 1/2-cup serving.
I totally need something like this to keep me nice and full all morning long!
It will keep you going all morning Sues...to to your fabulous blogging!
Serena this is SUCH a great idea!!!
Love this idea... real and easy to get ingredients- yes please!!
I was surprised I saw nothing like this recipe online, Jess. It's sorta #oldschool. My mom had a similar recipe in an old cookbook from the '70s: cocoa, sugar, instant milk powder. (:
I love this! My fiance is a big runner and has been on the lookout for a healthier, sweetener free protein powder. We'll definitely be trying this 🙂 Also, thanks for including the interesting fiber article - acetate? How cool!
Let me know how it fuels your fiance Ashley! (:
Why do the ingredients call for 1 cup almonds when you only use 1/2 cup in the recipe?
Hi Karen, your email address sounds like you're from Montana! My parents report there is lots of snow there today. You could use this powder in a hot drink! Typo was fixed thanks for catching.
how much exactly is "1 cup"?
I just added metric weight measurements to the recipe. Thanks for the great question and thanks for visiting us!
Ummm yeah. Dried lentils would NOT feel good going down! I much prefer your recipe. Had no idea nonfat dry milk had so much protein!
HA! Yeah, dry lentil powder is not what I crave 1st thing in the morning either, Joanne!
Love this Serena for when you're not wanting something super high in protein like the store bought ones!
xoxo Sarah Grace, Fresh Fit N Healthy.
Thanks Sarah Grace. I just slipped the powder in my hot cocoa this afternoon: Thick and rich and yummy! (And a tiny bit crunchy from a few stray almond chunks, but still so yummy - and higher in protein than regular hot cocoa.)
I am so excited & can't wait to try this. Sure will be a cost savings. Thanks for your dietary creativity.
Thanks! I'm sipping my drink right now...great with just 1 tablespoon of cocoa + sweetener!
didnt know this was possible! love it!
Thanks Rachel! Let me know if you try it...and the combos you make.
I would love to try this, but my son is allergic to tree nuts - would peanuts work just as well?
Absolutely Michelle. And the protein content would be about 1 gram higher - as peanuts are slightly higher in protein.
Excellent recipe! I can't wait to try it. What size is your scoop? It looks like a small measuring cup on my phone.
Use a 1/2-cup measuring cup. Let me know what you think Margaret! Thanks so much for stopping by.
I just tried this with peanuts instead of almonds and I absolutely love it! It did bulk up my smoothie without being too heavy! Thank you so much!
Thanks so much for taking the time to comment Lindsey. Great idea to use peanuts...yummy taste + about 1 gram more of protein per serving!
My mom was just asking about the best protein powder .... sharing this link with her now!
Since still a bit chilly here Jenny, I've been using it as a hot cocoa mix too! Just add baking cocoa powder + sweetener + 1 tablespoon of powder to a cup with hot water or milk. Toasty, yummy! The oatmeal makes a bit thicker (although sometimes there are a few stray oatmeal flakes.)
Since still a bit chilly here Jenny, I've been using it as a hot cocoa mix too! Just add baking cocoa powder + sweetener + 1 tablespoon of powder to a cup with hot water or milk. Toasty, yummy! The oatmeal makes a bit thicker (although sometimes there are a few stray oatmeal flakes.) Enjoy!
Hi Serena,
I'm so glad to find your page. I searched for homemade protein powders after being inspired for D-I-Y recipes I saw on Dr. Oz and found you.
Tell me, I have raw and roasted/unsalted almonds at home. Which would be best?
Actually either one would be delicious Nichelle. The raw almonds would have a more subtle flavor (you really wouldn't taste them much.) The salted almonds would give more almond flavor - plus as you probably know, salt helps bring out other flavors in food. So if you added chocolate to a smoothie with the homemade protein powder, the salted almonds would give the chocolate flavor just a bit more oomph!
Can this protein be used after workout..??
Absolutely! Milk powder is rich in leucine which is great for rebuilding muscle after work-outs.
I think the reason you don't find formulas like this on the Internet is because people are looking for protein powders that are not dairy based. There are inexpensive dairy based powders out there but the alternatives are expensive. Any suggestions on replacing the dairy in your recipe?
If you replace the dairy, you miss out on the amino acid leucine - which has been shown to have excellent muscle repair/rebuilding properties.
Leucine found in both oats and almonds.
That's right Christina. A 1/4 cup (35 g) serving of almonds has 527 mg of leucine. And a 1/2 cup (40 g) serving of dry oats contains about 400 mg of leucine.
Hi Serena, thanks for sharing this recipe. I'd like to have it a go. Any idea how many servings the above total would make please? I'm trying to calculate the macros per serving 🙂 Thanks in advance
It makes about 10 servings Aliona. If you're curious about recipe servings in the future, check the top of each recipe - near the title; that's where we generally list the serving amounts. Thanks so much for stopping by - and please let us know how you like the Protein Powder!
Hi when making my smoothe I use my small blender makes one glass do I use 1/2 cup of the protein powder or can I use two tablespoon of the powder
Try to use at least 1/2 cup of powder - then you will get a better amount of protein to help fuel your day. Use less liquid if needed to make everything fit in your small blender. (: Hope that helps - thanks for visiting Gabrielle!
This is brilliant!! Thank you so much for sharing this. Bravo!! 🙂