Written by Ben Carlisle
Last updated on: Sep 18, 2022
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Several pea protein recipes can be used to provide different ways of incorporating pea protein into your diet. As one of the better tasting vegan protein powders, pea blends into a number of recipes. Below we’ve assembled some of the best recipes using pea protein to give you an arsenal of ways to up your daily protein intake.
Pea protein is popular due to its good amino acid profile. It also has characteristics different from traditional whey proteins, which make it suitable for muffins, bread, and cakes. Unlike whey protein powders which become dry and sticky, pea protein absorbs moisture.
This makes it the perfect ingredient to add to any recipe which requires a smooth, firm texture without the elasticity of whey protein. Before diving into your smoothie-making and baking with this fantastic ingredient, here’s a little info on what makes pea protein powder such a power-house of goodness.
Pea protein supplements are derived from yellow peas. The peas are dried and then milled to remove the hard, outer husk. This removes the insoluble fibers, leaving the proteins, starch, and soluble fibers behind. As the resulting pea powder is water-soluble, the milled peas are run through a wet filtration and centrifuge process to extract the protein. This leaves the majority of the starch and fiber behind, resulting in a powder that contains approximately 75-95% protein.
This powder is then further processed via a precipitation process to extract the protein isolate that we use in our protein shakes and other recipes. Of particular interest to health-conscious consumers is the fact that pea protein is a complete protein containing the nine essential amino acids without which our bodies cannot survive.
This marvelous powder is also hypoallergenic (1). As a 100% plant-based product, pea protein is a superb alternative to whey protein powder. If you suffer from allergies or food sensitivities, then pea protein powder is normally a safe alternative to animal-based supplements. Research has found pea protein supplementation produces both strength and size increases in individuals who undertake weight training, which is indistinguishable from the improvements seen in those who used whey protein powder (2).
Here are some delicious, easy-to-make healthy recipes which incorporate pea protein.
• 1 Large Banana (you want about ⅓ - ½ cup when mashed)
• 2 eggs (large or extra-large)
• 1/8 tsp. Baking powder (this is optional but it really improves the pancakes)
• 2 Tbsp. Vanilla pea protein powder
• ¼ tsp. Vanilla extract (this is an option as the vanilla flavor in pea protein can be muted)
• ½ - ¼ tsp. Fine salt (optional: add to taste)
• 1-2 Tbs. Brown Sugar (optional: add to taste)
• 1 - ½ cup Oat milk/water (optional: if the mixture is too thick)
Mix the wet and dry ingredients separately, then combine in a large bowl. Avoid over-beating the mixture as it will produce flat, stodgy pancakes.
• 10gr of Pea protein
• 200gr Chickpeas
• 1 lemon
• ¼ Tbs. ground cumin
• 3 Tbs. Olive oil
Cook your chickpeas until done and pop them in the food processor.
Add some lemon juice, a few teaspoons of garlic (to taste), a tablespoon of Tahini, salt, and pepper, and a sprinkle of cumin, and then process until it's smooth. It usually takes about 1 minute.
With the processor still running, slowly pour the olive oil into the mixture until it becomes creamy and smooth.
• ½ Vanilla pea protein powder
• 1-1¼ Cup Mashed Bananas 2-3 Ultra-ripe (use the ones with black spots on their skins)
• ¼ Cup of Maple syrup
• 3 Tbs. Coconut oil
• ¾ cup Oat flour
• 1 tsp. Cinnamon
• 2-3 Tbs. Cacao chips
• 1 tsp. Baking powder
• 1 tsp. Baking soda
Mash your bananas and combine them with the other ingredients in a large bowl. Avoid over-mixing the ingredients, just stir them until they come together. Preheat your oven to 350°F (180°C). Pour the mixture into a loaf tin and bake for 35-45 minutes.
Check the loaf is done by testing the middle with a knife or metal skewer. It should come out slightly moist. Allow the loaf to cool on a rack before cutting it into slices.
• ½ cup Pea Protein Powder (chocolate pea protein powder can be used for extra flavor)
• ½ cup Almond Flour
• ⅓ cup Unrefined Cane Sugar
• ½ teaspoon Baking Powder
• ⅓ cup Almond Milk
• 3 tbs Coconut Oil
• ⅓ cup Dark Chocolate Chips
Mix the dry ingredients in a bowl and then stir in the liquids. The dough should be soft and not too dry. Cover your hands with a little coconut oil and roll 6-7 cookies into balls. Place them on a greased baking tray and flatten them a little. Preheat your oven to 350°F (180°C) and bake the cookies for 12-15 minutes.
Remove the cookies from the oven when the tops are brown and allow them to cool for at least 20 minutes. The cookies will harden and then be ready to eat.
• 1 Scoop pea protein
• 1 Banana
• 1 Tbs. Almond butter
• 1 Tbs. Chia seeds
• ¾ cup Almond milk
• Crushed ice
Pop the ingredients into your smoothie maker or blender and mix until the smoothie is a silky texture. Add the crushed ice to taste.
• ¾cup Pea Protein
• 1 cup Brown Rice flour
• ½cup Oat flour
• ¾ cup Tapioca starch
• 1 egg
• 1 Tbsp. Apple cider vinegar
• 1¼ cups Almond milk (unsweetened)
• 3 Tbsp. Stevia
• 2 Tbsp. Ground psyllium husk
• 1 Tbsp. Baking powder
• ½ tsp. Coarse Sea salt
• ½ cup Raisins
• 1 cup Water
• 2 Tbsp. Olive
Preheat your oven to 400°(200° C). Add the raisins to a bowl of boiling water. Combine the almond milk and vinegar and let it sit for 5 minutes. Then whisk the egg and oil into the milk. Combine all the dry ingredients in a large bowl. Add the milk and egg mixture, stirring it until it forms a sticky dough. Drain the raisins and mix them into the dough.
Pop the dough onto a baking tray covered with parchment paper and bake for an hour or until the loaf is brown and baked through. (knock on it with your knuckle, it’s done if there’s a hollow sound)
• 1 Scoop Pea protein (any flavor)
• 1/2 cup Rolled oats
• 1 Tbsp. Hemp seeds
• 1 Tbsp. Chia seeds
• 3/4 cup Almond milk
• 1 Tbsp. Cacao nibs
• 1/4 cup Berries
• 1/4 cup Nuts (chopped)
Mix all the ingredients and let them sit in a mason jar or bowl overnight in the refrigerator. Enjoy it for breakfast the next morning.
• 1 Tbs. Pea protein
• 6 Mushrooms (large)
• 1 Leek
• Soy sauce
• Coconut milk
• Hemp milk
• Extra virgin olive oil
Fry the mushrooms with the leek and some soya sauce and coconut milk. When they are all cooked through, blend in the pea protein and hemp milk until it reaches your desired consistency. Serve and top with parsley and olive oil.
This is a great accompaniment to the soda bread above.
• 1½ cups Walnuts or raw almonds
• 2 Scoops Pea protein
• 20 fresh dates
• 3 Tbs. Raw cacao (cocoa powder can be used as an alternative)
• 1 tsp. Vanilla paste
• ½tsp. Ground cinnamon
• 1 pinch of Sea salt
• 1 Orange
• Coconut flakes
• Goji berry
Put all the ingredients together into a blender except for the orange. Blend until the mixture is chunky and then add the squeezed orange juice so the mixture holds together.
Roll the mixture into balls and then roll the balls in the coconut flakes. Place the balls on parchment paper and place them in the refrigerator until they are cold.
• 1 Tbsp. Pea protein
• 1 cup Spinach
• ½ cup Pineapple
• ½ cup Mango
• ½ tsp. Vanilla
• 1½ cups Almond milk
Combine all the ingredients in your blender or smoothie maker and blend until they are smooth. Freeze the pineapple and mango before blending for the best results.
Using pea protein shakes or incorporating it into your food can provide huge benefits for your health and wellbeing. It is of particular benefit to those who wish to improve their strength and fitness without the use of animal-based protein supplements.
If you suffer from allergies or food sensitivities or if you favor a non-animal products diet, then supplementing with pea protein powder is a scientifically sound way to do it.
Research supports the use of pea protein as a substitute for whey protein when training for strength improvement, performance enhancement, and muscle mass in combination with resistance training. For athletes and active individuals who are unwilling or unable to supplement with animal products, pea protein offers an effective and suitable alternative (2, 3).
Research has found pea protein is just as effective at suppressing appetite as other protein powders such as whey (4). If you drink a small quantity of pea protein shake 30 minutes before a meal, not only will you eat less but you’ll also reach satiety more quickly. This is a significant help in keeping you from eating too many calories by over-eating.
With anemia and low iron levels being a significant risk to our health, it makes sense to ensure we have adequate iron in our diets. Pea protein is known to have high levels of bio-available iron, which makes it a suitable supplement if you wish to increase your iron intake (5).
Pea protein is a high-quality plant-based protein as good powders typically contain at least 75% protein content.
Pea protein has a good amino acid profile, most notably its branched-chain amino acids (BCAAs). With BCAAs supporting the growth of muscle tissue as well as helping in the recovery process after exercise, pea protein is an excellent supplement to assit with improving your athletic performance (6).
Research indicates arginine promotes heart health. It does this by increasing levels of nitrous oxide (NO) in the arteries, which helps them to dilate and relax. The finding is so significant, it is touted as a potential therapy for cardiovascular disorders (7). With pea protein containing high levels of arginine, it is a cardio-protective supplement with a previously undiscovered benefit.
A number of food allergies and sensitivities can be addressed by plant-based supplements. Pea protein is hypoallergenic. For those in training and fitness programs, the use of pea protein helps to alleviate the allergy risks associated with whey and other animal-based protein supplements (1). It may also carry over to other areas such as low kidney function and autoimmune disease.
The use of pea protein powder to supplement your diet while engaged in fitness and strength training is highly beneficial. Being rich in iron and arginine as well as BCCAs, pea protein confers improved muscle growth, faster recovery after training, and a host of cardiovascular benefits. But far from being just a protein supplement, pea protein's properties allow you to create a range of meals and snacks which will support your training and health goals.