Good News: You Can DIY Your Own Protein Powder

There are some kitchen staples you might know you can easily make yourself (hi hummus and salad dressing) using ingredients you may already have in your pantry. Protein powder probably isn't one of them—but it totally can be.

Turns out, you can use basic bulk-section ingredients to make a powder that's chock-full of wholesome stuff and free of the things you don’t.(Allergic to whey? Not a problem. Don’t want that aftertaste of sweetener? DIY can help). "We're focused on the protein here, but we're also getting more good things for your health," explains Wendy Bazilian, DrPH, RDN, co-author of the Eat Clean, Stay Lean series and host of the 1,000 Waking Minutes podcast.

Most store-bought protein powders are made from a food's isolate proteins, aka proteins that are separated from the food's nonprotein components (like fats, carbs, and micronutrients like vitamins and minerals). "So it's isolated from its original source, which effectively strips away some co-nutrients that support absorption, digestion, and overall health,” explains Bazilian. “Whey protein isolate is a protein derived from milk, but it doesn't contain nearly as much calcium or vitamin D as [milk], for instance". 

That's not the case when you make your own powder with things like nuts, seeds, or legumes. Instead of pulling out *just* the protein, you're getting all of the good stuff from a given ingredient. Think fiber, healthy fats, antioxidants, and minerals like calcium, iron, and magnesium. "These are often missing in processed powders," Bazilian says. And since you're in charge of the ingredients, you can throw in whatever extra nutritional boosters you want: Need some extra anti-inflammatory power? A spoonful of ginger or turmeric can do the trick, according to Nutrients research. 

Aside from giving you more nutritional bang for your buck, DIY options are an easy way to steer clear of any extra additives you might not want—think thickeners or sweeteners, points out Marisa Landetta, RDN, a plant-based nutritionist. That's a biggie for anyone trying to eat more minimally processed foods. But, it can be a game-changer if you tend to get hit with gut issues like gas and bloating, since some studies show that certain sugar alcohols and emulsifiers (such as erythritol, xylitol, polysorbate-80 and carboxymethylcellulose) may worsen or trigger symptoms of IBS. . 

Best of all? This isn't something that asks a ton from the time or effort departments. You're really just looking at a minute or two of scooping, measuring, dumping, and blending to make a big batch. Once it's mixed up, you can store it in a jar and grab a couple spoonfuls anytime you want a protein boost. 

DIY Plant-Based Protein Powder

Developed by Bazilian, this powder gets its protein-rich base from dry roasted edamame beans, pumpkin seeds, and hemp seeds. Chia and flaxseeds add in healthy fats like omega-3 fatty acids, while the almond flour serves up a subtle nutty flavor. You'll get around 8 to 10 grams of protein per each 2 tablespoon serving. 

Make sure you grind your edamame beans and pumpkin seeds well before adding in the rest of the ingredients. That's the key to getting a fine, powdery consistency that'll work best in smoothies and shakes. 

Yields: 2 cups of powder, approximately 16 to 18 (2 tablespoon) servings

Ingredients

1/2 cup dry roasted, unsalted edamame 

1/2 cup raw, unsalted pumpkin seeds 

1/2 cup hemp seeds

1/4 cup chia seeds

1/4 cup ground flaxseeds

1/4 cup almond flour

Instructions

1. In a high-speed blender or food processor, grind the dry-roasted edamame and pumpkin seeds until they have a powdery, flour-like consistency. 

2. Add the remaining ingredients and pulse-grind to make a uniform mixture.

3. Transfer the mixture to an airtight glass storage container. Store in a cool, dry place. 

Powder will stay fresh 3 to 4 weeks at room temperature or longer in the refrigerator.

Tips for DIY-ing Your Protein Powder

A couple more things to keep in mind, from Bazilian and Landetta:

• Make it sweeter: You can add up to 2 tablespoons of any dry sweetener (like powdered sugar) to your protein powder mix. Steer clear of liquid sweeteners like honey or maple syrup—they'll turn your powder into a sticky mess. 
• Change up the flavor: Try adding 2 tablespoons cocoa powder, 1 to 2 teaspoons vanilla powder, or 2 tsp cinnamon. For peanut butter, swap out the pumpkin seeds for an equal amount of powdered peanut butter (like PB2). 
• Add it right before you drink or eat: If you make your smoothie/oatmeal/yogurt bowl ahead of time, wait until the last minute to stir in the protein powder. The chia seeds may cause the mixture to thicken a bit if they sit for a long time.