Updated: Oct 21, 2021
Note - I do not receive any benefits through the links to the below products. These are only placed as examples of what products I used. There are many similar products.
I am trying to eat healthy and lose weight. I need to eat breakfast. It helps to fuel me for the bulk of the day. There are so many mornings I am lazy or too busy to eat a healthy breakfast.
I'm picky. I really like the taste of Instant Breakfast and can be ok with Slim Fast taste, but it is all the extra chemicals and additives that tend to send my asthma or bowels in a tizzy. I wanted to come up with a limited ingredient recipe for protein powder.
I need to avoid soy, artificial sweeteners, peanuts, and corn. I don't like Peas or banana I wanted to make sure it has my fiber for the day, a smooth texture, and would fill me up. I found several sites with similar recipes, but none fit exactly what I was looking for. As I took the time to develop, I wanted to share.
Once you have it mixed, use 1\2 cup for each 8oz of milk product of your choice. I prefer regular milk, but my daughter prefers Almond milk. In a pinch, regular water can be used, but I use only 4oz of water, so it will have more flavor.
Limited Ingredient Homemade Protein Powder Recipe
3 cups of Dry Milk
1 cup of Instant Oatmeal powder\flour
1 cup of Almond Flour
10+ teaspoons of Fiber supplement - I prefer the taste of Benefiber, but find unflavored psyllium husk is best choice.
4-10 Teaspoons (per your taste) of Honey granules - (sugar cane and honey) 9.25 oz Honey Granules Pure Sugar Cane & Honey Sweetener Miel Granulada Kosher https://www.amazon.com/dp/B07KBGW5QB/ref=cm_sw_r_apan_glt_fabc_YEQ77XZR7T5JB75K7TGV
Optional flavor ingredients
1\2 cup Vanilla - Cook’s, Pure Vanilla Powder, World’s Finest Gourmet Fresh Premium Vanilla, 4.5 oz https://www.amazon.com/dp/B003M62ZS4/ref=cm_sw_r_apan_glt_fabc_3238V1KSPK8Q9A6VMHWP?_encoding=UTF8&psc=1
1\2 cup Chocolate - Dark Chocolate powder - Ghirardelli Chocolate Unsweetened Cocoa Pouch, 8 Ounce | 2-Pack https://www.amazon.com/dp/B07M6YD7QZ/ref=cm_sw_r_apan_glt_fabc_DG7ZJ5QWEK7AXBT9XMJ7
Strawberry - Nature Restore USDA Certified Organic Freeze Dried Strawberry Powder, 8 Ounces, Non GMO, Gluten Free, Vegan https://www.amazon.com/dp/B0742NQ76L/ref=cm_sw_r_apan_glt_fabc_TF2Y8BFFWEDTZWXFTNGM?_encoding=UTF8&psc=1
Adding Greek Yogurt is always an easy win for better flavor and adding additional protein. Other additions are:
- Lactose Enzymes - Whether you are Lactose Intolerant or not, I find adding digestive enzymes helpful. Here is what I added. Enzymedica, Lacto, Enzyme Support for Digestive Relief From Lactose Intolerance, Vegan, Gluten Free, 30 capsules (30 servings) https://www.amazon.com/dp/B001395D8Q/ref=cm_sw_r_apan_glt_fabc_9DEF62FP4XY9ZS3HAJ93?_encoding=UTF8&psc=1
- Beet Powder - Pomona Wellness Organic Beets 1350mg, Made with Organic Beet Root Powder, Helps Reduce Blood Pressure,Supports Heart Health & Athletic Performance, Gluten-Free & Non-GMO, Vegan Supplement, 100 Tablets https://www.amazon.com/dp/B07ZRX87Q1/ref=cm_sw_r_apan_glt_fabc_K1JBV6BG6BS6NZQX8MYX?_encoding=UTF8&psc=1
- Peanut powder - I can't use this, but my daughter likes it. 2lbs of 100% Premium Powdered Peanut Butter from US Farms – Bulk, Only Roasted Peanuts, Vegan, No Additives, Preservative Free, No Salt, No Sugar - 76 Servings - Naked PB https://www.amazon.com/dp/B00NQLE5JC/ref=cm_sw_r_apan_glt_fabc_WSN3XK557YXVVRK5FY9J?_encoding=UTF8&psc=1
With the Honey\Sugar blend, I have been slowly reducing the amount of this I use. My goal is to get to only 4 teaspoons, but right now I'm a sugar addict and working my way through slow withdrawal. Please add your ideas in the comments.
To get the added the Oat flour I put Instant Oatmeal into the food processor and ground it into fine particles. I then ran it through a flour sifter to get the big pieces out.
An alternative would be Bob's Red Mill Oatmeal Flour. It is approved for eating raw, as is the Almond Flour. Bob's Red Mill Gluten Free Oat Flour, 18-ounce (Pack of 4) https://www.amazon.com/dp/B07XPD3RDH/ref=cm_sw_r_apan_glt_fabc_XA64MCKHKNJZXKKQMJVF
Bob's Red Mill Almond Flour, 16-ounce (Pack of 4) https://www.amazon.com/dp/B0749QT7GQ/ref=cm_sw_r_apan_glt_fabc_6C2N53QDN1DJ1YY1KEB9
I hope you find this useful. I would really like to hear your thoughts on this.
I put the ingredients into MyFitnessPal, as a recipe, assuming 12 servings. This was for the cocoa version.