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Plant-based protein powder works best in a smoothie when you read the label first, then blend. This guide gives you five quick label checks, a clear amount to scoop and a straight answer on heavy metals.

Scoop of plant-based protein powder in a quarter-cup measure beside a glass jar of homemade protein powder.

Table of contents

What Is Plant-Based Protein Powder?

Plant-based protein powder is a concentrated protein made from plants such as peas, hemp, brown rice or soy. Many brands isolate the protein, which removes most of the carbs and fat. Some powders use one source, while others blend several.

Whey and casein come from dairy, so they are not plant-based. However, a plant-based powder is not always vegan, so check the label if that matters to you.

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Plant-Based Protein Powder Label Checklist

Start here. These five checks take about a minute, and they work on any tub or pouch.

  1. Protein per scoop. Check the grams per serving and the scoop size. Many plant-based powders list roughly 15 to 25 grams.
  2. Added sugar. Flavored powders often include sweeteners. Compare the sugar line to the flavor you plan to buy.
  3. Ingredient list. Shorter lists are easier to judge. Also take a second look at gums and long flavor blends.
  4. Third-party testing. Look for a seal such as NSF Certified for Sport or USP Verified. Then ask the brand for its heavy metal test results.
  5. Protein source and texture. Pea powders tend to blend smoothly, hemp tastes nutty and earthy, and brown rice can feel gritty. A blend often mixes best.

If you would rather skip the label hunt, my Homemade Protein Powder uses just hemp protein, chia and flaxseed. Otherwise, I suggest Ritual Protein or Complement Essential when I want to buy a powder. For recipes that use it, browse my high-protein smoothies.

Plant-based protein powder ingredients ready to blend into a smoothie.

Plant Protein Sources for Smoothies

Each source behaves a little differently in a blender. Here is how they compare in a smoothie.

  • Pea: usually mixes smoothly and tastes mild, so it works in fruit and green smoothies.
  • Hemp: nutty and earthy, with a slightly thicker texture. It pairs well with banana, cacao and berries.
  • Brown rice: mild in flavor but can feel gritty on its own. For that reason, it often shows up in blends.
  • Soy: a complete protein with a neutral taste. Skip it if you avoid soy.
  • Blends: combine several sources, so they cover more amino acids and usually mix with a smoother texture.

Smoothies to Add Plant-Based Protein Powder

How Much Plant-Based Protein Powder to Add

Start with one label-size scoop per smoothie. My homemade protein powder serving is 30 grams, about 1/4 cup. Next, adjust the liquid, because powder thickens a smoothie as it sits.

If your smoothie turns thick, add a splash more plant-based milk and blend again. For the full formula, see my smoothie basics.

Heavy Metals in Plant-Based Protein Powder

Testing has found lead and other heavy metals in many protein powders, and plant-based powders often scored worse. The Clean Label Project tested 134 products, and Consumer Reports reported on the results. Plants absorb metals from soil, which helps explain the pattern.

In that testing, organic powders averaged higher levels than non-organic ones. However, some brands disagree with the methods. That is why I treat the results as a reason to ask questions, not a final verdict.

So ask for proof. A good brand will share a certificate of analysis from a third-party lab. If a brand will not share one, pick another powder.

Plant-based protein powder pouring into a blender with fruit for a smoothie.

Plant-Based Protein Powder vs. Homemade Protein Powder

Homemade or store-bought comes down to what you want from each scoop. My homemade protein powder blends hemp protein, chia and flaxseed in about five minutes. Here is what my recipe card lists per 30-gram serving, which is about 1/4 cup.

  • Protein: 16 grams
  • Fiber: 5 grams
  • Sugar: 0.1 gram, with no added sweeteners
  • Calories: 140

Now compare that to a tub. Some store-bought powders list 20 grams of protein or more per scoop. That happens because isolated powders strip out most of the carbs and fat.

  • Choose homemade if you want three ingredients, fiber in every scoop and no flavorings. It costs about $1 to $1.44 per serving, depending on where you buy the seeds.
  • Choose store-bought if you want more protein per scoop or a vanilla or chocolate flavor. Then run it through the label checklist above.

Either way, seeds are plants too, so the testing advice still applies. For my homemade blend, I buy single-ingredient hemp protein powder. Then I check whether the brand shares its test results.

Common Questions

What is the best plant-based protein powder for smoothies?

The best plant-based protein powder for smoothies has simple ingredients, little or no added sugar and a third-party test report. Pea powders and blends usually mix smoothly, while hemp adds a nutty flavor.

How much plant-based protein powder should I put in a smoothie?

Start with one label-size scoop per smoothie. My homemade protein powder serving is 30 grams, about 1/4 cup. Then adjust the liquid, since powder thickens a smoothie.

Does plant-based protein powder contain heavy metals?

Clean Label Project and Consumer Reports testing found heavy metals in many powders, and plant-based ones often scored worse. Look for third-party testing, and ask brands for their results.

Will hemp protein powder make you high?

No. Hemp belongs to the same plant family as marijuana, but it contains little to no THC. Hemp protein powder has no mind-altering effect.

Can you make plant-based protein powder at home?

Yes. My homemade protein powder blends hemp protein, chia and flaxseed in about five minutes. Each 30-gram serving has 16 grams of protein and 5 grams of fiber.

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About the Author

Jen Hansard

I’m the mom who swapped Lucky Charms for green smoothies— and never looked back. Here you’ll find smoothie recipes and plant-based recipes made simple and tasty.

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Comments

  1. Hello,

    I am fairly new to green smoothies. I am using them to get the veggies I need plus weight loss. My issue is that I am hungry still after I drink a smoothie as a meal replacement. Currently I am adding Chia and Flax seeds, but when I add more, I get too much of a nutty taste. Any suggestions?

    Reply

    1. Hi Matthew,

      Thanks for reaching out! Still hungry even after adding protein + healthy fats to your green smoothie? Your body is trying to tell you something! In addition to your green smoothie enjoy a handful of healthy nuts, hard boiled egg, or another healthy option to get an additional boost of protein. We never want you to feel deprived, so make sure to listen to and fuel your body!

      Cheers 🙂

  2. Found this site and I’m all the way in Jamaica but I absolutely love every green smoothie that I have had so far. Never would have given ‘green’ a chance if I hadn’t tried your recipes. They are simple and delicious and helping me with my weightloss journey and they give me a boost of energy too. Thanks so much!!

    Reply

    1. Hi Giselle,

      Thanks for reaching out! We’re so excited to have you blendin’ with us. Which recipe has been your favorite?

  3. Great site 🙂 I am hoping to lose some weight, but I am breastfeeding and am hungry often. What are some vood smoothies to keep full and shed some pounds? Also, if I want nonfat greek yogurt in a smoothie, how mvh am I using, and what am I ommiting?

    Reply

    1. Hi Lindsey,

      Thanks for joining us! I can definitely relate to the hunger that breastfeeding creates. I once told my husband I couldn’t talk to him because I was too focused on being hungry when our son was first born.

      That’s why we love green smoothies! They’re the perfect quick snack when you’re busy with baby. What’s even better, when you add protein they’ll help you stay full longer! Using green smoothies as a healthy snack option definitely helped me work back to my pre-baby body. Looking to lose the weight? We definitely suggest focusing on what you’re putting in your body (like healthy + nutritious green smoothies), over limiting calories. You and baby need them! 🙂

      We personally don’t add dairy products to our green smoothies. Dairy is the #1 undiagnosed food allergy and can be pretty tough on your digestion. For that reason we avoid it. But it’s all about deciding what’s best for you + your family. Greek yogurt is a great source of protein. When adding to your green smoothie, no need to replace anything, just add it to the mix! 🙂

      Cheers,
      Amanda, Simple Green Smoothies

  4. I just found your site from my medical dietitian on Oct 8 9.my mail said 1 week I had just signed up? I have dysplasia and need help. This might be it. The 30.day’s to try are important. Please let me know and any hints for really smooth.These will be almost my comp diet. What is cost after free 30 days. 10-12 2015. Thank you, ER

    Reply

    1. Hi Elaine,

      Thank you so much for reaching out! Our 30-Day Challenge is a free challenge we host four times a year! No fees, no charges! After the challenge, continue blending with us by using the recipes on our website or create your own! Want more smoothie inspiration? You’re joining us at the perfect time! We’re so excited to share that our book is launching on November 3rd and it’s packed with over 100 recipes! Learn all about our upcoming book here…

      https://simplegreensmoothies.com/shop

      Looking to use green smoothies as a meal replacement? You can replace up to two meals with a green smoothie. Just include protein + healthy fats to ensure you’re getting a complete meal! Learn all about our favorite meal replacement booster combos here…

      https://simplegreensmoothies.com/meal-replacement-smoothie

  5. Hi! Great site and exactly the information I needed this week! What would you recommend for some one who needs to gain weight?

    Reply