THE BEST plant-based protein powder and the best recipes to make with it
Protein powders are a great way to get more protein into your diet, whether just to reach your daily protein goals, or for facilitating muscle gain. Choosing the right protein powder – however- can be a whole lot of a hassle.
In a previous blog post, I covered the plus- and minus-points of animal versus plant-based protein powders, based not only on their scientifically proven effectiveness relative to muscle building, but also concerning their health risks.
In this blog post, I’ve broken down what I consider the very best protein powder on the market, highlighting what makes it so good as well as how I use it in my favorite high-protein recipes.
The Best Protein Powder out there (plant-based)
This protein powder from Garden of Life is my personal favorite. That’s because it ticks all the boxes concerning muscle-building effectiveness as well as health safety.
It’s made up of a unique blend of 15 plant-based proteins, whether from seeds, grains or legumes, and is a COMPLETE protein blend, including high amounts of leucine. It is sugar FREE and additive FREE and contains no saturated fat (which other plant-based protein blends often do have). Each scoop serves 22 grams of protein, with only 1% of your daily carb intake and 7% of your daily salt intake. It’s a vegan supplement and all ingredients are organic and raw.
The fact it’s raw is an important plus-point of this powder, as using heat to process the ingredients can denature the proteins, which damages them and reduces their bioavailability and thus also their effectiveness within the body. The low temperatures used to make the powder allow for the amino acids to be preserved and the protein to be of higher quality.
This quality is further boosted by the probiotics and digestive enzymes that are added to the powder. It contains 3 billion colony forming units (CFU) of probiotic bacteria from the lactobacillus strain and digestive enzymes that help your body break down the proteins.
This variant of the powder is taste-free, which I prefer as I always mix my protein powders into food (usually a smoothie or home-made protein bar). I don’t only do this because it makes the consumption of protein powder more enjoyable, but also because recent research has shown that mixing your protein powder with food improves the uptake of protein into your muscles [1, 2, 3]. This is because the presence of vitamins, minerals, lipids, and other bioactive nutrients in food would work in concert with amino acids/proteins to support muscle building. Plus, it prevents you from getting protein toxicity throughout your body.
My Favorite High-Protein Smoothie and Protein Bar Recipes
Now that you know which protein powder to use, it’s nice to know how to use it. That’s why I’m sharing with you my most tasty and favorite pre/post-workout protein smoothies and protein bar recipes below.
They’re easy to make, are super healthy and taste delicious.
My Favorite Protein Smoothie Recipes
Cocoa Banana Espresso Smoothie
This is a great smoothie to get your day started, the espresso not only gives you a mental and metabolic boost but is also a great stimulant for exercising and the banana will provide energy and the potassium you need for rehydration after exercise. The walnuts are a rich source of antioxidants, omega-3s and anti-inflammatory compounds while the cocoa regulates blood pressure and helps prevent cardiovascular disease.
Ingredients for 2 servings:
- 2 medium-sized bananas
- Double espresso dose
- 2 teaspoons cocoa nibs
- 1 teaspoon cocoa powder
- 30g walnuts
- 1.5 cups / 375mL unsweetened soy milk
- 1 scoop Garden of Life protein powder
Directions:
Put all ingredients in a blender and blend until smooth. For this smoothie recipe, the quantities of each ingredient are really up to you to finetune according to your taste:
- If you prefer a more chocolatey smoothie: add more cocoa powder and/or cocoa nibs
- If you prefer a more liquid or soft-tasting smoothie: add more soy milk
- If you prefer a more coffee-infused smoothie: add more espresso powder/grains/beans
Nutrition facts for 1 serving*:
- Total calorie count: 371
- Protein: 19g
- Fat: 16g
- Of which saturated: 3g
- Carbs: 38g
- Of which sugars: 2g
- Fiber: 6g
- Bonus: high in calcium!
Peanut Butter Banana Probiotic Smoothie
I like to have this smoothie for breakfast, either to be well-energized for several hours or right after a yoga session or light workout. It tastes a little like a cheat snack but is actually great for your gut and immune system (the banana has prebiotic fibers and the kefir is the best probiotic there is). What’s more, the cinnamon adds an antioxidant and anti-inflammatory boost, while the peanut butter promotes weight management and heart health.
Ingredients for 1 serving:
- 1 medium banana
- 2 tbsp (32g) of 100% peanut butter
- 100mL of kefir (goat kefir is best, alternatively use any other yogurt-type of food)
- 2 teaspoons of cinnamon powder
- 1 scoop Garden of Life Protein Powder
Directions:
Put all ingredients in a blender and blend until smooth. Depending on how you like your banana to peanut butter balance, add a little more or less peanut butter to taste (you can start off with 1 tbsp of peanut butter and add a second to your liking).
Nutrition facts for 1 serving*:
- Total calorie count: 449g
- Protein: 21g
- Fat: 21g
- Of which saturated: 2g
- Carbs: 42g
- Of which sugars: 2g
- Fiber: 8g
- Bonus: kefir is a probiotic drink high in healthy gut bacteria and also in calcium! Goat kefir is the best to use.
Naturally-High Protein Blueberry Blue Bomb Smoothie
This smoothie is naturally high in protein thanks to its cottage cheese and kefir content. It is also an antioxidant bomb due to the serving of blueberries, which are rich in flavonoids but also vitamin K and known for their beneficial effects on the brain (protective effect against aging and associated neurodegenerative diseases). Blueberries are also good for muscle recovery. Flax seeds are very nutrient-dense, provide omega-3s, and the fiber they contain improves gut motility. Orange zest contains anti-inflammatory and anti-cancer agents, while honey is a throat-soothing, antioxidant-rich food that improves cholesterol.
Ingredients for 1 serving:
- 230mL / 1 cup kefir (goat kefir is best)
- 150g / 2/3 cup cottage cheese
- 2 tbsp ground flax seeds
- 1.5 tsp orange zest
- 1.5 tsp honey
- 125g / 1 & 1/4 cup frozen blueberries
- Optional: 1 tbsp chia seeds
Directions:
Put all ingredients in a blender and blend until smooth. I like to keep the smoothie quite thick and spoon it out of the cup, if you prefer a smoother consistency either add more kefir or water.
Nutrition facts for 1 serving*:
- Total calorie count: 493
- Protein: 28g
- Fat: 25g
- Of which saturated: 4g
- Carbs: 39g
- Of which sugars: 23g
- Fiber: 7g
- Bonus: kefir is a probiotic drink high in healthy gut bacteria and also in calcium! Goat kefir is the best to use.
Healthiest Green Avocado-Pear-Spinach Protein Smoothie
Inspired from Ben Greenfield, this green smoothie is one of the most nutrient-dense smoothies you’ll find. This big boy will definitely kickstart you through your day, it’s got cocoa, cinnamon, honey and walnuts of which we’ve already discussed the benefits in the smoothies listed above. Spinach is one of the most nutrient-dense foods with a range of vitamins (K, A, C, folate, B2) and minerals (manganese, magnesium, potassium, iron). Avocado is also extremely nutrient-dense and adds its healthy fats and more potassium to the blend. Parsley is rich in antioxidants, sea salt keeps you hydrated and balances your electrolytes, and coconut milk contains many medium-chain triglycerides (MCTs) which counter inflammation in the body. Taken together, this blend is a superfood in itself, boosting the immune system and protecting the brain and heart from disease.
Ingredients for 1 serving:
For smoothie:
- 1 big handful spinach (or kale)
- 1 handful fresh parsley
- ½ avocado
- 1 tsp cocoa powder
- 1 tsp cinnamon powder
- ½ teaspoon sea salt
- ½ tablespoon extra virgin olive oil (or avocado / coconut oil)
- 10g walnuts (almonds are fine too)
- 1 tsp honey (agave or maple syrup are fine too)
- 100-150mL full-fat or light coconut milk (soy milk works as well)
- 1 pear
- ½ spoon Garden of Life Protein Powder
- A little water (optional)
For garnishing:
- 1 tsp cocoa nibs
- 1 tsp coconut or almond flakes
Directions:
Put all ingredients for the smoothie in a blender and blend until smooth. Depending on how thick you like your smoothie, add more or less coconut milk / water. I like to spoon the smoothie out of the cup so I can kind of munch on the cocoa nibs and flakes too. If you like the smoothie a little sweeter, either add a little more pear or syrup. After having adjusted it to your taste, serve topped with the cocoa nibs and coconut / almond flakes (which you can mix through the smoothie for maximal pleasure).
Nutrition facts for 1 serving*:
- Total calorie count: 541
- Protein: 18g
- Fat: 39g
- Of which saturated: 10g
- Carbs: 27g
- Of which sugars: 9g
- Fiber: 11g
- Bonus: contains more than 100% of your daily recommended vitamin A and C intake, 75% of your recommended iron intake and 20% of your calcium intake! Also very high in potassium and magnesium.
My Favorite Protein Bar Recipe
Oat honey peanut butter chocolate bars
Oats are a rich source of antioxidants (including avenanthramide, which helps lower blood pressure and is anti-inflammatory) and are a great source of soluble fiber. Honey is a throat-soothing, antioxidant-rich food that improves cholesterol. Flax seeds are very nutrient-dense and provide omega-3s, the fiber they contain improves gut motility. Coconut oil offers a boost in good cholesterol and is good for brain health, preventing neurodegenerative diseases, similar to cinnamon. Dark chocolate is rich in antioxidants, improves blood flow and may help your skin to stay protected from the sun.
Ingredients for 12 servings:
- 100g of rolled oats (preferably gluten-free to reduce gut inflammation)
- 300g of 100% peanut butter
- 75g of (wildflower) honey
- 30g of ground flax seeds
- 2 teaspoons of cocoa nibs
- 1.5 teaspoon of cinnamon powder
- 30g coconut oil
- ¼ teaspoon of (kosher) salt
- 115g dark chocolate (75% or darker)
- 3 & ½ scoops Garden of Life Protein Powder
Directions:
- Line a 20x20cm (8×8-inch) baking dish with backing paper, leaving overhang on the sides like handles.
- Place the coconut oil, honey and peanut butter together in a heatproof bowl. Place this bowl over a saucepan of water and bring the water to a simmer (don’t let the water boil and don’t let the water touch the bottom of the bowl). Heat and stir until the mixture is smoothly combined. Remove the bowl and turn off the heat (you can also use the microwave for this step – with caution to not overheat the mixture!).
- Add the oats, protein powder, flax seeds, cinnamon and salt to the bowl with the peanut butter mixture. Stir to combine. The mixture will start off very dry but the longer you stir, the more it will come together. It won’t and shouldn’t get sticky: mix until it holds together when pressed. When ready, press the mixture evenly into the lined baking dish and refrigerate while preparing the dark chocolate topping.
- Place the dark chocolate into a heatproof bowl and melt following the protocol of step 1, or melt in the saucepan itself (if you have a small, adequate saucepan).
- Remove the protein bar mixture from the fridge and pour the melted chocolate on top. Smoothen the chocolate evenly over the whole surface and refrigerate for 1 hour or until firm.
- Lift the bars from the baking dish using the baking paper handles and transfer to a cutting board to slice into bars of desired size. Enjoy!
Recipe notes:
- The consistency of the bars will vary based on the type of peanut butter you use.If they seem too sticky, added a tablespoon or two of oats. If they seem too dry, add either peanut butter, honey or water, 1 tablespoon at a time until the bars hold together when pressed into the dish.
- Tip: store the protein bars at room temperature or freeze them! If you wrap them up individually, you can remove them from the freezer when needed.
Nutrition facts for 1 serving*:
- Total calorie count: 313
- Protein: 14g
- Fat: 20g
- Of which saturated: 4g
- Carbs: 18g
- Of which sugars: 6g
- Fiber: 6g
- Bonus: high in potassium and sodium, minerals that can help with post-workout rehydration.
*Note: the nutrition facts will vary based on the specific brands you have of every ingredient. If you’d like to calculate them with your specific ingredients, you can do so for free at myfitnesspal.com.
If you’ve tried out any of the above recipes, please comment below! I’m interested in whether it worked for you and what you thought of them.
Stay tuned for my next blog post: Why you shouldn’t eat too much protein: longevity, intermittent fasting, protein restriction and more
