These 3 simple basic ways to use vegan protein powder are tasty, quick and effective!
A vegan protein powder is an excellent source of protein and can be used in a variety of ways. In this article, we will discuss three basic methods on how to use vegan protein powder to take full advantage of its benefits.
Written by A.L. Oosterling BSc sports dietitian, NSCA-CPT, ISAK anthropometrist
What is vegan protein powder?
Before we get into the methods of using vegan protein powder, let’s look at what it actually is. Vegan protein powder is made from plant-based protein sources such as pea, rice, sunflower seeds, hemp, and soy. It is a great option for people who do not want to consume animal products or for those who are sensitive to lactose.
Method 1 – Vegan Protein powder as a Shake with water or plant-based milk
The most familiar way to use vegan protein powder is as a shake. Here’s how to make a vegan protein shake that tastes good:
What do you put in a vegan protein shake?
A vegan protein powder is easy to mix with just water. For this, you will need a shaker or blender. Add 35-40g to 350-400ml of water and mix. But the best tasting vegan protein shake is mixed with unsweetened plant-based milk. Think about using unsweetened almond milk, oat milk, soy milk or if you need more calories, you can even choose coconut cream. Add 350-400ml of plant-based milk and 35-40g of vegan protein powder to your shaker or blender and mix.
If you have a vegan clear protein powder, you want to mix 1 scoop (20g) with 500ml of water. This protein powder gives a lemonade-like protein shake and is not creamy.
Common mistake when making a simple vegan protein shake
Do not try to mix the vegan protein powder with a fork, as it will not dissolve completely and you will end up with a shake containing protein lumps. Many people think they can just add a scoop of protein powder to a glass of milk or water and mix it afterwards with a fork or spoon, but that doesn’t work!
How to make vegan protein shake taste good?
To make your vegan protein shake even more delicious, simply add some fresh fruit. Fruits like (frozen) banana and mango can also make your shake even creamier. Use a blender, food processor or hand blender to blend.
Method 2 – Vegan protein powder with oats: ‘protein oats’ or “proats”
How do you make oatmeal high in protein? A popular way to use vegan protein powder is to add it to your daily oatmeal! Here’s how to make vegan protein oats:
Step 1 – Add your portion of oatsl to a bowl or saucepan
You can prepare your oatmeal in various ways, such as in the microwave or in a saucepan. If you choose the convenience of the microwave, you can pour the oats directly into a bowl. But if you prefer, add your portion of oats to a saucepan. One serving of oats is about 40g, but this obviously depends on your daily calorie needs.
Step 2 – Add vegan protein powder
Add a serving of 35-40g vegan protein powder in the flavor of your choice and mix it with the oats.
A vegan clear protein powder is a protein that turns into a lemonade. We do not recommend these with oats.
Step 3 – Add plant-based milk or water
Add plant-based milk or water. The amount depends on how runny or thick you like your oatmeal. Start with a small amount. You can always add more plant-based milk or water, but you can’t take it out. You don’t want to be left with oat soup!
If you are using a microwave, place the bowl in the microwave and heat for 1 minute. Keep an eye on the mircowave or saucepan to make sure the oatmeal does not overflow. Depending on the microwave, the oats may need to be heated for another minute.
If you’re using a saucepan, heat it over low-medium heat. Bring to a soft boil while stirring and cook for 1-2 minutes. This method is perfect for when you don’t know how much milk or water you need.
Step 4 – Add toppings
To make the tastiest protein oatmeal, add toppings. The following toppings are delicious on oatmeal with vegan protein powder:
- Fresh fruit like banana, strawberries, apple pieces and blueberries
- Finely chopped nuts or nut paste or peanut butter
- Finely chopped dark chocolate or cacao nibs
- Seeds such as flax seeds, hemp seeds, chia seeds
- Biscoff spread or crumbled biscoff cookies
Method 3 – Vegan protein powder in yogurt: protein yogurt or “proyo”
Another great way to use vegan protein powder is to add it to your plant-based yogurt. This is how you create your own plant-based yogurt high in protein. 30-50gr vegan protein with plant-based yogurt? No problem!
Step 1 – Choose your plant-based yogurt
There are several plant-based yogurts available: soy yogurt, oat yogurt, coconut yogurt, cashew yogurt, almond yogurt.
There are differences in nutritional value for each type of vegetable yogurt. Some contain sugar, a flavor or contain extra fats (creamier). In addition to plant-based yogurt, there is also plant-based quarck. This is a thicker, less liquid type of yogurt.
|Plant-Based yogurt||Protein per 100g||(Saturated) Fats per 100g||Sugar||Kcal per 100g|
|Unsweetened soy yogurt, plain||4.5gr||2.5gr, of which 0.4gr saturated||0.4gr||43|
|Unsweetened coconut yogurt, plain||0gr||17gr, of which 15gr saturated||0gr||163|
|Unsweetened oat yogurt, plain||1.7gr||2.7gr, of which 1.9gr saturated||4gr||81|
|Unsweetened almond yogurt, plain||2.7gr||9.5gr, of which 0.8gr saturated||1.7gr||119|
|Cashew yogurt||1.3gr||3.1gr, of which 1.2gr saturated||1.2gr||55|
|Lupin yogurt, vanilla flavored (natural is not available)||1.4gr||5gr, of which 4.5gr saturated||4.9gr||101|
What is the best plant-based yogurt?
The “best” plant-based yogurt is, of course, the “healthiest” plant-based yogurt. This is the yogurt that most closely resembles low-fat cow’s milk yogurt in terms of nutrients. Have a more in depth look at protein content, (saturated) fat content and sugar content.
An average semi-skimmed cow’s milk yogurt contains per 100g: 4.5g protein, 1.5g fat, of which 1g is saturated, 3.3g sugar and 45 kcal. Of course, it’s also important that you like the taste of the plant-based yogurt.
Which plant-based yogurt is most similar to regular cow’s milk yogurt?
Unsweetened soy yogurt closely resembles a typical (cow’s milk) semi-skimmed yogurt when it comes to nutritional content.
Best plant-based yogurt without soy
Some people have a sensitivity to soy and cannot choose soy yogurt for this reason. In this case, an oat yogurt might be an appropriate choice. If you are someone who needs more calories, you can also choose almond yogurt.
Step 2 – Add your favorite flavor of vegan protein powder
To significantly enrich your plant-based yogurt with vegan protein, add a serving (35-40g) of vegan protein powder
to about 300-350g of yogurt. SUPPLEAM has several flavors:
– O.G. Vanilla with real vanilla bean powder
– Tiramisu, which is cocoa with a hint of coffee
– Strawberry Cheesecake for a delicious natural strawberry flavor
– Chai Latte gives a warm mildly sweet taste of cinnamon, cardamom and ginger
– Going Bananas gives a creamy natural banana flavor
Mix your favorite flavor of vegan protein powder into the yogurt with a (small) whisk. Now, you have a home-made plant-based yogurt with loads of protein!
|300g plant-based yogurt with|
40g SUPPLEAM vegan protein powder
|Protein per serving||Kcal per serving|
|With unsweetened soy yogurt||44gr||251 kcal|
|With unsweetened oat yogurt||36gr||365 kcal|
|With unsweetened almond yogurt||40gr||479 kcal|
Step 3 – Add toppings
Finish your vegan protein yogurt with yummy toppings! Here are some examples:
- fresh fruit: strawberries, blueberries, pineapple, peach, raspberries, banana, mango
- dried fruits: dates, raisins, figs,
- nuts, peanuts, nut butter or peanut butter
- granola or muesli
- Biscoff paste or crumpled Biscoff cookies
- crumbled Oreo cookie
- dulce de leche
- agave syrup, date syrup, maple syrup
- sugar substitute
Vegan protein powder is a versatile dietary supplement that can be used in a variety of ways. Whether you choose shakes, smoothies, through oatmeal or yogurt adding vegan protein powder to your diet can make any vegan meal protein-rich in no time.