If you’ve ever stood in the supplement aisle overwhelmed by oversized tubs of protein powder with mysterious ingredient lists, there’s good news: you can make your own nutrient-rich version at home with just three simple ingredients.

This homemade protein powder recipe inspired by EatingWell uses chia, hemp, and pumpkin seeds to create a smooth, plant-based blend that’s packed with protein, fiber, and healthy fats—without the additives, artificial sweeteners, or steep price tags.

In just 15 minutes, you’ll have a versatile powder that stirs seamlessly into smoothies, oatmeal, and even baked goods, giving your meals a clean protein boost.

The three power seeds

1. Chia Seeds – Loaded with fiber, omega-3s, and antioxidants, chia seeds also offer a solid plant-based protein punch. Their prebiotic properties support a healthy gut microbiome, making them a great addition for digestive health.
2. Hemp Seeds – A complete protein source, hemp seeds deliver all nine essential amino acids. They’re also rich in inflammation-regulating omega-3 and omega-6 fatty acids—ideal for muscle repair, brain health, and hormone balance.
3. Pepitas (Pumpkin Seeds) – These tiny green gems are protein-dense (8g per ounce) and a great source of iron and magnesium, which help maintain energy levels and immune function.

How to make it

Ingredients

• 1 cup chia seeds, divided
• 1 cup hemp seeds, divided
• ¼ cup raw pepitas (pumpkin seeds), divided

Instructions

1. Place ¼ cup chia seeds, ¼ cup hemp seeds, and ¼ cup pepitas into a spice grinder. Pulse about 10 times or until finely ground.
2. Transfer the ground mixture to a bowl.
3. Repeat the grinding process in three additional batches with the remaining chia and hemp seeds.
4. Stir all batches together to evenly combine.

Tip: A spice grinder gives the smoothest texture. High-speed blenders work too, but be cautious—over-blending can turn your mix into a seed paste.

Storage

Keep in an airtight container.

Store at room temperature for up to 2 weeks or in the refrigerator for up to 2 months.

Why This DIY Protein Powder is Worth it

• Budget-friendly: No need to commit to an expensive, industrial-sized container of protein.
• Customizable and clean: No sweeteners, preservatives, or fillers—just whole food ingredients.
• Balanced nutrition: With 7g of protein per serving, plus healthy fats and fiber, this blend keeps you fuller longer and helps regulate blood sugar.
• Kitchen-staple ingredients: You likely already have these seeds in your pantry—or can grab them easily at your local grocery store.