Homemade Protein Powder for You & Your Kids

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A clean, natural, and affordable protein supplement that supports energy, growth, immunity, and digestion — all from ingredients found in your kitchen!

Ingredients:

  • 1 cup oats (rolled or quick oats) – a source of fiber, iron, and complex carbs
  • 1/2 cup almonds – rich in protein, healthy fats, and vitamin E
  • 1/4 cup sesame seeds – a good source of calcium and iron
  • 1/4 cup pumpkin seeds – packed with zinc, magnesium, and antioxidants
  • 1/4 cup sunflower seeds – full of vitamin E and selenium
  • 2 tablespoons fenugreek seeds – helps digestion and boosts milk supply in nursing moms
  • 1 teaspoon cardamom seeds – optional, for flavor and digestive benefits

Instructions:

Step 1: Roast or Air Fry the Seeds

  • Dry roast or air fry all seeds separately on a pan or in the air fryer at 160–170°C (320–340°F). Roast:
    • Almonds – 5–6 minutes
    • Sesame, sunflower, pumpkin seeds – 4–5 minutes
    • Fenugreek seeds – 2–3 minutes (roast well to reduce bitterness)
  • Stir occasionally and roast until fragrant and slightly golden.
  • Allow all ingredients to cool completely before grinding.

Step 2: Prepare the Oats

  • You can roast the oats lightly if you want a toasted flavor, or use them raw for a neutral taste.

Step 3: Blend

  • Add everything, including cardamom seeds, into a high-powered blender or spice grinder.
  • Blend in batches if needed, until a fine powder forms.
  • Optional: Sift the powder through a mesh strainer for a smooth texture (especially good for kids).

Step 4: Store

  • Store in a clean, airtight glass jar or BPA-free container.
  • Keep it in a cool, dry place, or refrigerate to prolong freshness (lasts up to 2 months).

How to Use:

  • Toddlers (1–3 yrs): 1 tsp per day in milk, porridge, or smoothie
  • Kids (4+ yrs): 1–2 tbsp daily
  • Adults: 2–3 tbsp daily in smoothies, yogurt, overnight oats, or protein balls

Optional Add-ins for Variety:

  • 1 tablespoon cocoa powder – for a chocolate twist
  • 1 tablespoon powdered milk or dry coconut milk – creamier taste
  • 2 tablespoons chia or flax meal – added fiber and omega-3s
  • 1/4 teaspoon cinnamon – for warmth and blood sugar support

Benefits:

  • High-protein content from nuts and seeds
  • Supports immunity with zinc, vitamin E, and antioxidants
  • Boosts energy and brain function for kids and adults alike
  • No sugar, preservatives, or artificial flavors
  • Can support weight gain in underweight kids when paired with a high-calorie diet

Recipe Notes:

  • Always introduce one ingredient at a time to toddlers to watch for allergies.
  • You can skip or swap ingredients depending on allergies (e.g., replace almonds with cashews or skip sesame seeds).

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