How to Make Pea Protein Powder

Co-authored by Claudia Carberry, RD, MS and Eric McClure

Last Updated: July 5, 2024 References

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Are you a vegan trying to bulk up at the gym? Are you simply looking for a natural, DIY alternative to mass-produced protein powders? If so, pea protein powder may be the perfect option for you! With just a few ingredients and some common kitchen items, you can make your own pea protein powder. You can even customize your protein powder with some extra ingredients if desired. In this article, we’ll break down everything you need to know about making and using pea protein powder.

Things You Should Know

You can use any kind of pea for this, although yellow split peas are ideal.
The peas and your blender or processor must be 100% dry to avoid accidentally making pea paste.
Grind the protein into a fine powder and use it in any smoothie or baked good recipe.

1

Purchase yellow split peas.

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You can use any kind of pea for this, but yellow split peas are ideal. Yellow split peas are much higher in iron and protein than their green cousins. They also happen to have a much milder taste than green peas, which is perfect if you’re adding the protein to drinks that you don’t want to taste like straight peas. It’s totally okay to use green peas, but you’re probably going to be happier if you stick to the yellow peas.
- You can use fresh, frozen, or dried peas. If you’re going to use frozen peas, thaw them under cool water first.
- You can use any amount of peas you’d like for this, but start with roughly 1 cup (225 grams) of dry peas if it’s your first time. This will make roughly 1 cup (225 grams) of dry pea powder.
- If you’re looking to bulk up, cut back on meat, or add more nutrients to your diet, pea protein is an absolutely phenomenal option!^{[1]
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2

Rinse your peas to clean them.

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Clean the peas under running water to remove dirt and bacteria. Put the yellow peas into a colander and rinse them under running water. Make sure that you sort through the peas as you rinse them to weed out any rocks or clumps of dirt.^{[2]
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- Even if the peas are bagged or flash frozen, rinsing them is essential! Peas can pick up all kind of bacteria when they’re growing and sitting in storage.

3

Soak the peas for 8-12 hours.

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Place the dried yellow peas into a large glass bowl and cover them with water. Make sure that the water covers the peas entirely. The peas will expand as they soak, so don’t worry if they change size. Cover the bowl with some plastic wrap and leave them alone.^{[3]
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4

Let the peas rest for 1-2 days.

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This will sprout the peas, which makes them easier to digest. Drain your peas with a colander and line a glass bowl with a wet paper towel. Pour the peas over the paper towel. Next, lay another wet paper towel over the peas and then cover the bowl with some plastic wrap. Leave the peas in the bowl for 24-48 hours, or until they start to sprout.^{[4]
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- Keep the bowl at room temperature by setting it on a counter.

5

Dehydrate the peas in an oven.

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Your peas must be bone dry if you’re going to make protein powder. Preheat your oven to the lowest temperature available. Remove the plastic wrap and paper towels from the peas and spread the sprouted peas out on a baking sheet. Leave the peas in the oven for about 9 hours.^{[5]
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- If your oven doesn’t go this low, set it to the lowest temperature and crack the door open. Do not leave the room unattended if you do this, though.
- If you have a food dehydrator, you can use a dehydrator to dry the peas out instead.
- Handle a few of the peas after they cool. The peas should crumble easily if they’re entirely dry. If they have any give or they feel even slightly wet, dehydrate them in your oven for another hour or two.

6

Ground the dried peas.

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Turn the peas into a fine powder with a processor or blender. Pour your peas into a dry blender or food processor. Place the lid on the blender or food processor and blend the peas at the highest speed setting available until they reach a powder-like consistency.^{[6]
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- If you just want a basic protein powder, then you can transfer the protein powder to a large mason jar and place a lid on it.
- It is extremely important that the blender or processor is 100% dry. If there is any moisture in the container, it can turn your powder into a thick paste.

7

Mix in ground seeds for additional protein.

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Grind up some chia or flax seeds for a bigger protein boost. Want to make your pea protein even healthier than it already is? Add a few teaspoons of seed to your powder! Chia and flax seeds are a great source of protein, in addition to fiber, calcium, zinc, and phosphorus. Toss the seeds in the blender or processor, grind them up, and mix them into the powder.^{[7]
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- Many people find that the seeds add a delightful nutty flavor to the powder as well.
- Pumpkin, sunflower, and hemp seeds may also be a good option.

8

Add cocoa or sugar to sweeten the powder.

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Improve the flavor of a smoothie or baked good with cocoa or sugar. If the flavor of the pea protein powder isn’t doing it for you, there’s nothing wrong with adding a teaspoon of unsweetened cocoa powder for a chocolatey flavor. Alternatively, you might add a dash of cane sugar to combat that slightly bitter pea flavor.
- You can also add ground dried fruit to spruce up the flavor.
- For another healthy alternative to sugar, try Stevia, which is an artificial sweetener.
- You could add a dash of cinnamon, ginger, cayenne, or nutmeg to the powder if you’re adding it to a soup or something savory.
- If you use the pea powder and you find yourself wincing from the bitter flavor, you aren’t alone. A lot of people find pea powder kind of unpalatable.

9

Add the pea protein to smoothies or baked goods.

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The pea flavor is subtle enough to work in basically any dish! You can use a couple of tablespoons of protein powder in smoothies and other recipes to add some extra protein to your diet. Make sure that you stir well or blend the pea protein powder into your liquid to avoid any lumps in your smoothies or other recipes.
- You can use pea powder in place of flour in any baked recipe.
- If you are making a smoothie, then blend the protein powder in with your other ingredients before drinking it.
- If you are making a soup, then use an immersion blender or a whisk to make sure that your ingredients are well combined.

10

Store your powder in the fridge.

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Put unused pea protein powder in an airtight jar in the refrigerator. After you are finished making your protein powder, put any powder you aren’t using in an airtight container (a Mason jar will work). Store your protein powder in the refrigerator.^{[8]
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- Pea protein should be good for up to a year, but it’s likely going to be the taste the freshest if you use it within 1 week.^{[9]
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Tips

Pea protein is as effective as whey protein at helping your body build muscle, so it is a great addition to your diet if you are trying to gain muscle or just trying to get more protein.^{[10]
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A serving of pea powder is roughly ¼ cup (30 grams). A single serving contains 23 grams of protein, in addition to 400 IU of vitamin D and 5 micrograms of vitamin K!

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