This DIY nut and seed plant-based protein “powder” is the perfect sub for those seeking a cleaner and less expensive way to add protein to your diet. It has no added fillers, is gluten-free, and vegan, and can be stored for at least 6 months in the refrigerator. 

I totally understand why so many are a little skeptical when it comes to protein powders. Many contain additives such as artificial sweeteners, dextrins, gluten, casein, whey protein concentrates, vegetable oils, sugars, heavy metals, thickeners, gums, and dairy. Not to mention that many are over $50 a container and can easily double a grocery bill.

This DIY Plant-Based Protein powder is a great way to pump up the protein without a powder. I am a firm believer that we need protein at each meal. This could be from animals or plants, but make sure the source is high-quality and understand that most plant proteins are not complete sources of protein. I wrote more about protein here if you want to understand what that means.

At a high-level the major role of proteins include:

  1. growth and maintenance of tissues
  2. biochemical reactions within your body and cells via enzymes
  3. provide structure, strength, and elasticity to many of our body’s parts
  4. maintain pH levels in the blood and other body fluids
  5. act as chemical messengers as hormones
  6. boost the immune system
  7. provide energy (to a much lesser extent than carbs and fats, however)
  8. store and transport nutrients throughout the body
  9. fluid balance

As you see a protein-deficient diet could lead to many poor health implications including sarcopenia (muscle loss), problems with hair, skin, and nails, fatty liver disease, increased risk of infections, stunted growth, brittle bones, and lack of satiety (increased appetite and weight gain).

While the RDA allowance for protein intake is .8g/kg, I try to get about 1.2 g/kg of quality protein as I am an aging and active individual. This means I shoot for at least 60g of protein a day from plant and animal sources. I like to start my day with at least 20 g of protein as I find it helps me maintain satiety and keeps my blood sugars stable. This means if I am using the recipe below as my protein powder I am doing 4 tbsp alongside some collagen and/or nut butter as well as greens (greens do contain a small amount of protein).

The ingredients contained in this recipe not only offer a great source of protein but many other health benefits:

Nut & Seed DIY Protein Powder

Almonds:

Beyond being a good source of protein, almonds are a great source of antioxidants. Antioxidants help protect against oxidative stress, which can damage your cells and contribute to inflammation, aging, and chronic disease. Almonds are one of the best sources of Vitamin E. Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer, and Alzheimer’s disease. Almonds are also a great source of magnesium and many of us in today’s world are severely deficient in this necessary mineral due to poor soil health.

Hemp Seeds:

Hemp seeds are another great source of plant-based protein. One tablespoon of hemp seeds has approximately 3 g of protein. Hemp seeds are also a great source of magnesium,  high in fiber, and a good source of omega-3 fatty acids. They have antioxidant properties and may reduce symptoms of numerous ailments, improving the health of the heart, skin, and joints.

Chia seeds:

Those amazing little black specs are loaded with healthy fiber, omega-3 fatty acids, and other micronutrients. Chia seeds are approximately 40% fiber. Increasing dietary fiber is great for a healthy gut microbiome as our good gut bacteria feasts on fiber. Chia seeds also contain a significant amount of antioxidants which we’ve already discussed. Additionally, due to their gel-like consistency when mixed with liquids, chia seeds often expand in the stomach providing satiety (a feeling of fullness). 

Whole Flax Seeds:

Flaxseed, aka, Linseed is a particularly good source of protein, fiber, and omega-3 fatty acids similar to some of the other seeds in this powder. They are also a rich source of various vitamins, phytoestrogens, and minerals. Just one tablespoon of flaxseed contains 1.3g of protein and is only 37 calories. Flaxseeds may help lower cholesterol, protect against cancer, stabilize blood sugar, and reduce blood pressure. 

Sunflower seeds contain mostly mono and poly-unsaturated fats which are a great anti-inflammatory and heart-healthy source of fats our bodies need. Sunflower seeds are especially high in vitamin E and selenium which act as antioxidants.  Additionally, sunflower seeds are a good source of beneficial plant compounds, including phenolic acids and flavonoids which help protect our cells. Sunflower seeds may help fight inflammation, protect against heart disease, and help regulate blood sugar.

Pumpkin seeds:

Eating a small number of pumpkin seeds can provide you with a substantial quantity of healthy fats, fiber, magnesium, and zinc. Pumpkin seeds are also a good source of antioxidants. Just a few of the health benefits of pumpkin seeds include protection against certain cancers, more stable blood sugar, and improved heart health. Additionally, they are naturally high in tryptophan meaning they may help you sleep.

Cacao:

Raw cacao is rich in polyphenols which are naturally occurring antioxidants found in foods like fruits, vegetables, tea, and chocolate. Cacao has been linked to numerous health benefits, including reduced inflammation, better blood flow, lower blood pressure, and improved cholesterol. Cocoa is one of the richest sources of polyphenols. It’s especially abundant in flavanols, which have potent antioxidant and anti-inflammatory effects.

Feel free to tweak this recipe if there are certain nuts and seeds that you aren’t fond of or may not agree with you. You could also substitute vanilla powder for the cacao and/or add any superfood powders such as maca, matcha, medicinal mushrooms, etc.

Let me know if you give this a try!

Cheers to your health! XDeeDee

DIY Protein Powder

DIY Protein Powder

A make your own protein powder when you want to save money and are looking for a whole-food solution.
Prep Time: 10 minutes
Course: Breakfast, smoothie
Cuisine: American
Keyword: dairyfree, glutenfree, high-protein, nuts, protein powder, seeds, sugarfree
Servings: 15
Calories: 117kcal

Equipment

  • 1 High-Speed Blender

Ingredients

  • 1/2 cup almonds
  • 1/2 cup hemp seeds
  • 1/4 cup chia seeds
  • 1/4 cup whole flax seeds
  • 1/4 cup sunflower seeds
  • 1/4 cup pumpkin seeds
  • 1/8 tsp sea salt
  • 2 tbsp raw cacao

Instructions

  • Put all ingredients except for salt and cacao powder in food processor or high-speed blender and blend. Be careful not to over-grind.
  • Add in cacao powder and sea salt and stir.
  • Use approximately 2-4 tbsp as added protein in smoothies.

Nutrition

Serving: 2tbsp | Calories: 117kcal | Carbohydrates: 5g | Protein: 5g | Fat: 10g | Fiber: 3g
Tried this recipe?Let us know how it was!
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