Homemade Protein Powder
Today I'm making the cheapest homemade protein powder. You will get 33g of protein from this 100-gram protein powder. This protein is rich in calcium, iron, vitamins, and antioxidants. In this way, it will also increase our immunity.
Overview
Homemade Protein Powder
This recipe for homemade protein powder is simple and cost-effective. It involves roasting and grinding chickpeas, peanuts, and soya chunks, which are then mixed to create a fine powder. This protein powder is 100% pure, with no added sugar, flavor, color, or preservatives. It’s a budget-friendly, healthy option that can be made with easily available ingredients.You can store it in an airtight glass container to keep it fresh for up to one month.
Key Ingredients: Roasted chickpeas, roasted peanuts, soya chunks.
Preparation Time: Approximately 30-45 minutes.
Servings: Makes approximately 625 grams of protein powder.
This recipe yields around 12 servings of protein powder, with each serving providing 33g of protein.
Protein Shake with Homemade Protein Powder
This creamy protein shake is made using the homemade protein powder, ripe bananas, dates, and milk. It’s a nutritious and delicious shake perfect for children and adults alike. The combination of milk and banana also helps with weight gain, making it ideal for consumption both before and after workouts.
Key Ingredients: Homemade protein powder, ripe bananas, soft dates, milk.
Preparation Time: 5-10 minutes.
Servings: 1 serving.
Homemade Protein Powder
Key Takeaways
- This homemade protein powder provides 33 grams of protein per 100 grams of powder.
- It is rich in calcium, iron, vitamins, and antioxidants, making it beneficial for immunity.
- The ingredients are inexpensive, with roasted chickpeas, peanuts, and soya chunks costing only 65 rupees in total.
- The protein powder is easy to make, using commonly available ingredients like chickpeas, peanuts, and soya chunks.
- It is finely ground to create a smooth powder, with a focus on freshness and quality.
- No sugar, flavor, color, or preservatives are added, ensuring that the powder is 100% pure and healthy.
- Proper storage in an airtight glass container keeps the protein powder fresh for up to one month.
Protein Shake with Homemade Protein Powder
Key Takeaways
- The protein shake is made with 1 scoop of homemade protein powder, ripe bananas, soft dates, and milk.
- It is a creamy and delicious shake, suitable for both children and adults.
- The combination of milk and banana is effective for weight gain, and the shake can be consumed twice a day for this purpose.
- The shake is ideal for consumption 2 hours before or after a workout, providing a healthy and energizing option.
- The shake is easy to prepare and offers a nutritious alternative to market-bought protein shakes.
Health Benefits of Ingredients
- Chickpeas: Rich in protein, fiber, and essential nutrients like iron and phosphorus. They help with muscle growth, digestion, and maintaining healthy blood sugar levels. Chickpeas are also a good source of antioxidants, which boost immunity.
- Peanuts: High in protein and healthy fats, peanuts support heart health, brain function, and muscle repair. They are also rich in magnesium, which is important for energy production and muscle function.
- Soya Chunks: Packed with protein, soya chunks are an excellent source of plant-based protein. They are also rich in calcium and iron, which are vital for bone health and oxygen transport in the body.
- Bananas: A great source of potassium, bananas help maintain fluid balance, nerve function, and muscle contractions. They are also rich in natural sugars, providing an energy boost before or after a workout.
- Dates: Dates are high in natural sugars, fiber, and essential minerals like potassium and magnesium. They provide quick energy, support digestion, and promote heart health.
- Milk: Rich in calcium, protein, and vitamin D, milk supports bone health, muscle recovery, and overall immunity. The combination of milk and banana is ideal for gaining weight and muscle mass.
Health Benefits of Homemade Protein Powder
- Rich in Protein: This homemade protein powder provides 33 grams of protein per 100 grams, making it an excellent source for muscle building and repair.
- Calcium and Iron: The ingredients used, such as chickpeas and peanuts, are rich in calcium and iron, which support bone health and help in preventing anemia.
- Vitamins and Antioxidants: The natural ingredients are packed with essential vitamins and antioxidants, which help in boosting immunity and overall health.
- Budget-Friendly: This protein powder is made with inexpensive, easily available ingredients, making it accessible for everyone.
- No Additives: Unlike store-bought protein powders, this is free from sugar, flavor, color, or preservatives, ensuring a pure and healthy product.
- Easy to Digest: The natural, plant-based ingredients are gentle on the digestive system, making it suitable for most people.
Health Benefits of Protein Shake with Homemade Protein Powder
- Muscle Growth and Repair: The combination of protein powder, milk, and bananas provides essential amino acids for muscle growth and recovery.
- Weight Gain: The milk and banana combination is calorie-dense, helping in healthy weight gain, especially when consumed twice a day.
- Rich in Nutrients: The shake is packed with vitamins, minerals, and antioxidants from bananas and dates, supporting overall health and wellness.
- Natural Sweetness: Using ripe bananas and dates adds natural sweetness without the need for added sugar, making it a healthier choice.
- Energy Boost: This shake is perfect for a pre or post-workout snack, providing sustained energy and aiding in recovery.
- Digestive Health: The fiber from bananas and dates promotes healthy digestion and regularity.
Homemade Protein Powder Recipe
Ingredients and Quantities
| Ingredient | Quantity | Protein Content | Cost |
|---|---|---|---|
| Roasted Chickpeas | 250 grams | 48 grams | 25 rupees |
| Peanuts | 250 grams | 65 grams | 30 rupees |
| Soya Chunks | 125 grams | 65 grams | 10 rupees |
Protein Shake Ingredients
| Ingredient | Quantity |
|---|---|
| Homemade Protein Powder | 1 scoop |
| Ripe Bananas | 2 (completely ripe) |
| Soft Dates (without seeds) | As desired |
| Milk | Half a glass |
Equipment Required for Homemade Protein Powder and Homemade Protein Shake
| Equipment | Use |
|---|---|
| Heavy-bottom pan | For roasting chickpeas, peanuts, and soya chunks. |
| Mixer or grinder | For grinding chickpeas, peanuts, and soya chunks into fine powder. |
| Big sieve | To sift the ground mixture for a finer protein powder. |
| Measuring scale | To measure ingredients accurately (chickpeas, peanuts, and soya chunks). |
| Glass container | For storing the homemade protein powder in an airtight manner. |
| Blender | For blending the protein shake ingredients smoothly. |
| Measuring cup | To measure the milk and protein powder for the shake. |
Preparation of Homemade Protein Powder
- Take 250g of roasted chickpeas, costing only 25 rupees, which provides 48 grams of protein.
- Ensure they are fresh, crispy, and moisture-free.
- Mash them and separate the peels and any hard chickpeas.
- If you have pre-peeled and cleaned chickpeas, you can use them.
- Take 250 grams of peanuts, costing only 30 rupees, which provides 65 grams of protein.
- Use roasted peanuts. If not roasted, roast raw peanuts in a heavy-bottom pan on low flame.
- After roasting, the peels will separate easily.
- Take 125 grams of soya chunks, costing only 10 rupees, which provides 65 grams of protein.
- Use large soya chunks, grind them coarsely, and then roast them. If you have fine soya, no need to grind—roast them as is.
- Roast the ground soya in a heavy-bottom pan on low flame, stirring continuously until a nice aroma develops and the color changes slightly.
- Grind half of the chickpeas, half of the peanuts, and 3 tablespoons of roasted soya powder.
- Ensure the mixture is finely ground.
- Sift the mixture through a big sieve for a fine powder.
Making Protein Shake with Homemade Protein Powder
- Add 1 scoop of protein powder.
- Add 2 ripe bananas (ensure they are completely ripe).
- Add soft dates without seeds.
- Add half a glass of milk.
- Blend all ingredients until smooth.
- Add the remaining milk and blend again.
- A creamy, healthy, and delicious protein shake is now ready.
Weight Gain Tip
- If you want to gain weight, consume this shake twice a day, as the combination of milk and banana aids weight gain.
- You can take this protein shake 2 hours before or after a workout.
Storing the Protein Powder
Nutritional Information: Homemade Protein Powder (Per 100g)
| Nutrient | Amount |
|---|---|
| Calories | 450 kcal |
| Protein | 33 g |
| Carbohydrates | 34 g |
| Dietary Fiber | 12 g |
| Total Fat | 18 g |
| Saturated Fat | 3 g |
| Calcium | 150 mg |
| Iron | 5 mg |
| Magnesium | 100 mg |
| Potassium | 800 mg |
| Vitamins (B1, B2, B3, B6) | Varied |
| Antioxidants | High |
Nutritional Information: Protein Shake (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Protein | 20 g |
| Carbohydrates | 50 g |
| Dietary Fiber | 8 g |
| Total Fat | 10 g |
| Saturated Fat | 2 g |
| Calcium | 200 mg |
| Iron | 2 mg |
| Magnesium | 120 mg |
| Potassium | 900 mg |
| Vitamins (B1, B2, B3, B6) | Varied |
| Antioxidants | High |
Conclusion
FAQs
1. How much protein does this homemade protein powder provide?
This homemade protein powder provides 33 grams of protein per 100 grams of the mixture.
2. What are the main ingredients used in this protein powder?
The main ingredients are roasted chickpeas (250g), roasted peanuts (250g), and soya chunks (125g).
3. How do I prepare the ingredients before making the protein powder?
First, ensure the chickpeas and peanuts are roasted and moisture-free. Grind the chickpeas and peanuts separately, and grind the soya chunks coarsely before roasting them on a low flame until aromatic and slightly colored.
4. Can I use raw peanuts instead of roasted peanuts?
Yes, if you have raw peanuts, you can roast them in a heavy-bottom pan on low flame until the peel separates easily.
5. How should I store the homemade protein powder?
Store the protein powder in an airtight glass container or bottle. If stored properly, it will stay fresh for up to 1 month without any preservatives.
6. Can this protein powder be used in a protein shake?
Yes, you can make a protein shake by adding 1 scoop of the protein powder, 2 ripe bananas, soft dates without seeds, and half a glass of milk. Blend until smooth, and you have a creamy, healthy shake.
7. Is this protein powder suitable for children and adults?
Yes, this protein powder and the resulting protein shake are perfect for both children and adults.
8. How often should I consume the protein shake if I want to gain weight?
If you want to gain weight, you can consume this shake twice a day. The combination of milk and banana aids in weight gain.
9. Are there any preservatives or additives in this protein powder?
No, this protein powder is 100% pure, without any added sugar, flavor, color, or preservatives.
10. Can I use this protein powder as a cheaper alternative to store-bought protein powder?
Yes, this homemade protein powder is a cost-effective alternative to expensive store-bought protein powders. It's made with simple, healthy ingredients that are easily available.