I came across this blog post from Cassie at Back to Her Roots a while back. She came up with a really simple way to make your own protein powder. My husband and I go through a lot of protein powder so if there is a way for us to make it ourselves on the cheap, I am all over it. The recipe calls for three ingredients. Lentils, brown rice, and oatmeal. I already had these ingredients so it only took a few minutes to whip this protein powder up.
1/3 cup steel cut oats
1/3 cup brown rice
1/3 cup lentils
Mix up the dry ingredients and grind them in a coffee grinder 1/3 of a cup at a time.
Try to make the powder as fine as you can so that the protein shake doesn’t turn out too grainy tasting. This recipe will yield just under 2 cups of protein powder.
The nutritional information per 1/4 cup of powder
- 130 calories
- 8g protein
- 1g fat
- 24g carbs
So I tried it out and added one large tablespoon of the homemade protein powder to with one teaspoon or cocoa powder, one teaspoon on stevia and 1 cup of skim milk. I mixed it all together in the blender and poured it into a small jar.
Honestly, it was way better than I was expecting. I think the cocoa and stevia helped with the taste. Yes, the taste was a little grainy, but that didn’t bother me. Some of the readers commenting on the original Back to Her Roots post were concerned that the raw grains would be hard to digest. I didn’t have any stomach pain or problems. One suggestion was to roast the ingredients before you blend them, so if you have digestive troubles you may want to try that. The only complaint I have about this smoothie is the high content of carbs compared to store bought protein powder. It also has less protein in it than the store bought protein powder I have been using. If I ran out of my usual protein powder it’s nice knowing I can whip up a homemade version until I can pick up more from the store. I saw another recipe from Dr. Oz on how to make your own protein powder from egg whites. I am going to give that recipe a try and let you know how it goes.
Have you ever made your own protein powder? Let me know your favorite recipe.