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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.
Table of contents
- What Is Plant-Based Protein Powder?
- Plant-Based Protein Powder Label Checklist
- Plant Protein Sources for Smoothies
- Smoothies to Add Plant-Based Protein Powder
- How Much Plant-Based Protein Powder to Add
- Heavy Metals in Plant-Based Protein Powder
- Plant-Based Protein Powder vs. Homemade Protein Powder
- Common Questions
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.
- Protein per scoop. Check the grams per serving and the scoop size. Many plant-based powders list roughly 15 to 25 grams.
- Added sugar. Flavored powders often include sweeteners. Compare the sugar line to the flavor you plan to buy.
- Ingredient list. Shorter lists are easier to judge. Also take a second look at gums and long flavor blends.
- 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.
- 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 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 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
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.
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.
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.
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.
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.
Is the Green Protein mix substituting for the spinach in a smoothie, or do you put both of them in the smoothie?
Hi Kathy, great question! We usually put both spinach and our homemade protein powder in our smoothies. 🙂
Hello,
How much non-fat Greek yogurt should I add to the two smoothie recipes and would that mix well with those recipes that call for water?
Hey Christine! We love using non-dairy options in our smoothies as dairy is one of the top undiagnosed food allergies and can be pretty tough on the digestive system. If you enjoy dairy + the way it makes you feel, feel free to add it to your smoothie. I’m just not sure how much you should use. 🙂
Would 2 Tablespoons of ground flaxseed be an adequate amount of healthy fat plus protein for a meal replacement?
Hey Allison,
That sounds like a great swap for adding some healthy fats to your diet. You could also add chia seeds too if you prefer.
Cheers!
I”m having jaw surgery and will be on a liquid diet for about 9 months. I think the green smoothies are a great option for me, but want to make sure I’m consuming enough calories. Do you have calorie counts for each of your smoothies?
Hi Jennifer,
How are you doing after your surgery! I’m sending plenty of healing vibes your way + wishing you a speedy recovery. We try not to focus on the numbers, and instead focus on the ingredients we’re fueling our bodies with. When you’re restricted to a liquid diet, I can definitely see how calorie count can be important. Two great options are the app My Fitness Pal and LoseIt.com
Hope those help!
Mona, look at the Keto diet, my wife was diabetic, for years and no longer on meds for it. Don’t look at it as a diet look at it as a way of eating. My wife loves to cook and we are eating more deserts now than we ever did, they are just made to be healthy for us and they taste really good too. We went on the Keto diet and her blood sugars and A1C are back to a normal range after about six months and the doctor took her off all her diabetes meds about four months ago. She still checks her blood daily, on a normal morning blood test now her sugar level is about 95-105, before even on the meds it was 115+. My wife has been able to drop about 25 pounds and I dropped 35, it was easy for me and harder for her. It wasn’t a fast drop it was a slow and steady drop. An interesting note, the doctors husband was a severe diabetic after following this type of diet for a while he to is off his meds. This happed before we talked to the doctor about it so she was all for us trying it. Not all doctors will have an open mind about this type of diet, some will look at it as a alternative treatment that is not taught in med school so they won’t even think about trying something different. They just keep pushing the meds. I am not a doctor this is not to be taken as medical advise
Hi i weigh 220 lbs and miserable. How can smoothies help me lose weight without being hungry. I forgot to mention pre diabetic. Mona…
Hi Mona,
Thanks for reaching out. I don’t want you to feel miserable, I want you to feel inspired you to reach your health + wellness goals. And cheers to you for taking the first step! That’s half the battle, so let’s talk about the next step…
New to green smoothies? A great place to start is our Simple 7 Challenge! It’s 7 days of green smoothies, and all it is, is adding one green smoothie to your regular diet. You’ll find that you’re more energized, feel better overall and may even start craving those leafy greens. We also have a Simple 7 Facebook page, which is packed with people going through the same challenge + supporting each other! Lots of green smoothie love! Join us here…
https://simplegreensmoothies.com/challenge/
One of the best ways to use your green smoothie to reach your weight loss goals is to use your green smoothie as a meal replacement. We simply suggest adding protein + healthy fats to ensure you’re fueling your body with a complete meal. Our co-founder Jadah actually reached her weight loss goals that way! Learn more about our favorite meal replacement booster combos here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Looking to make a real change in your diet? Then check out Fresh Start. It’s our 21 day cleanse and really reshapes the way you fuel your body, and is a great place for life-long changes…
https://simplegreensmoothies.com/shop
Can’t commit to 21 days, we also have a 7 day reset here! https://simplegreensmoothies.com/cleanse
I hope that helps in explaining the different ways we can help you reach your goals. Still not sure the right choice, reach out anytime! I’m happy to chat cleansing, green smoothies or any concerns you have about making these changes. You can reach me through our contact page here…
https://simplegreensmoothies.com/contact
Lastly, pre-diabetic. Before making any changes to your diet, it’s always best to run them past your physician. They know you + your body best and are the right person to determine if our smoothies are the right choice for you!