The easiest way to use pea protein powder is to shake 2 tablespoons into 500 ml of water or milk, or blend it into a smoothie. It also stirs into porridge and yoghurt, and bakes into pancakes, muffins and bars. To avoid clumps, add the liquid first, use a shaker with a whisk ball or a blender, and mix powder into a little liquid to make a paste before stirring it through thicker foods.
I use Organic Pea Protein almost every day, and rarely in the same way twice. A shake after training, a scoop in my morning smoothie, a spoonful through porridge, or swapped in for some of the flour in a batch of muffins.
If you've ever been put off by a gritty, clumpy shake, it's almost always down to method, not the powder. Here's exactly how I use it, how to get it smooth every time, and 15 of my favourite recipes to get you started.
How to use pea protein powder
One serve is 2 tablespoons. Natural is unflavoured and unsweetened, so it works in sweet and savoury food. Vanilla and Cocoa are best in smoothies, shakes, porridge and baking.
Shake it. Add 500 ml of water, coconut water or your choice of milk to a shaker bottle first, then 2 tablespoons of protein. Shake hard for 20 to 30 seconds and drink straight away. This is the simplest pea protein drink there is, and the one I have after a workout.
Blend it. Add 1 to 2 tablespoons to any smoothie. Pea protein makes smoothies thicker and creamier, so you may want a splash more liquid.
Stir it. Mix through natural yoghurt, coconut yoghurt, overnight oats, chia pudding or cooked porridge for a protein-rich breakfast or snack.
Bake with it. Replace part of the flour in pancakes, muffins, banana bread, bars and protein balls. There are tips for getting the texture right below.
Go savoury. Natural stirs into soups, dips and savoury batters like fritters without changing the flavour.
How to mix pea protein powder without clumps
Pea protein absorbs liquid quickly, which is what makes it creamy. It's also what makes it clump if the powder hits liquid all at once. These tips fix that.
- Liquid first, powder second. Powder at the bottom of a bottle packs into a dense layer that's hard to shift.
- Use a shaker with a whisk ball. The ball breaks up pockets of powder as you shake. My Premium Blender Bottle is made for exactly this.
- Shake longer than you think. A full 20 to 30 seconds, not a few quick turns.
- Let it rest for a minute. Pea protein keeps thickening and smoothing out as it hydrates. Give it one more shake before drinking.
- Use cool or room-temperature liquid. Very cold liquid slows mixing, and boiling liquid can make protein clump. For warm drinks, whisk the powder into a little cool milk first, then top up with warm.
- Make a paste for thick foods. For yoghurt, porridge or chia pudding, mix the protein with a tablespoon or two of milk or water until smooth, then stir it through.
- Add to porridge off the heat. Stir it in once the porridge is cooked, so it stays smooth and creamy.
- Sift into dry ingredients for baking. Whisk or sift the protein through the flour so it's evenly spread before any liquid goes in.
Baking with pea protein powder
Pea protein behaves differently to flour, so a few small changes make all the difference.
- Swap, don't add. Replace part of the flour with protein rather than adding it on top. Start with about a quarter of the flour and adjust from there.
- Add a little more moisture. Pea protein soaks up liquid. An extra splash of milk, a little more mashed banana or a spoonful of yoghurt keeps bakes soft.
- Don't overbake. Protein bakes set faster and can dry out. Check them a few minutes early.
- Rest the batter. For pancakes, let the batter sit for 5 minutes so the protein can hydrate. You'll get a smoother, fluffier result.
For more of my kitchen tips, including oven temperatures and three favourite protein bakes, read How to Bake with Protein Powder.
15 pea protein recipes
These are some of my favourite ways to use Organic Pea Protein, from quick smoothies to bake-ahead snacks. You can also browse all my high protein recipes.
Pea protein smoothies and smoothie bowls
1. Green Goodness Smoothie Pea protein, avocado, spinach and Everyday Greens, blended creamy and smooth. A fresh, plant-based way to start the day.
2. Choc Mint Protein Smoothie Bowl Cool, minty and chocolatey, with leafy greens, avocado and banana. Thick enough to eat with a spoon.
3. 3 Summer Smoothie Bowls Three light, cooling bowls for warm mornings, each one easy to top up with a scoop of protein.
Pea protein breakfasts
4. Baked Blueberry Oatmeal A tray of oats and blueberries baked with pea protein. Make it on Sunday and slice it for breakfast all week.
5. Protein + Oatmeal Pancakes Fluffy, simple pancakes made with oats and protein. Rest the batter for 5 minutes before cooking.
6. High Protein Salted Caramel Chia Pudding Creamy chia pudding with a salted caramel twist. Mix the protein into a paste first, then stir through.
7. Carrot Cake Chia Pots All the warmth of carrot cake in a make-ahead breakfast pot.
Baking with pea protein
8. High Protein Banana Bread Gluten-free banana bread made with almond meal and pea protein, with over 10g of protein per slice.
9. High Protein Salted Caramel Banana Bread Vegan and gluten-free, with a salted caramel flavour that makes it feel like a treat.
10. Protein Oat Bars Rolled oats, pea protein and a touch of cinnamon, baked into bars for breakfast on the go.
Pea protein snacks
11. Protein Power Balls A favourite from my cookbook Purely Delicious, with 10g of protein per serve.
12. Nut-Free Protein Balls Chocolatey, nut-free and refined sugar-free. Great for school-safe lunchboxes.
13. Salted Caramel Protein Date Bark My no-bake version of the viral date bark, with an added protein boost.
14. 3 Protein Rich Snacks Three quick protein-packed treats to keep in the fridge for busy afternoons.
15. Healthy Snacks to Take to Work Batch-friendly snacks you can prep on the weekend and pack for the week ahead.
Which flavour should I use?
Natural is the most versatile. It's unflavoured and unsweetened, so it suits savoury cooking, green smoothies and any recipe where you want to control the sweetness.
Vanilla is lovely in smoothies, porridge, pancakes and baking, and pairs with almost any fruit.
Cocoa makes chocolate smoothies, bliss balls and brownies easy, with organic cocoa and maca already in the mix.
New to pea protein? Read my guide to the benefits of organic pea protein powder, or shop Organic Pea Protein.
Frequently asked questions
How do you use pea protein powder? Shake 2 tablespoons into 500 ml of water or milk, blend it into smoothies, stir it through porridge or yoghurt, or swap it for part of the flour in baking.
How do you mix pea protein powder without clumps? Add the liquid first, then the powder. Use a shaker with a whisk ball or a blender, shake for 20 to 30 seconds and let it rest for a minute. For thick foods, mix the powder into a little liquid to make a paste first.
Can you mix pea protein with just water? Yes. Natural is neutral, while Vanilla and Cocoa taste best with water or coconut water if you want a lighter drink. Milk makes it creamier.
Can you cook or bake with pea protein powder? Yes. Replace about a quarter of the flour with protein, add a little extra liquid and check your bake a few minutes early.
Can you add pea protein to hot drinks or porridge? Yes. Whisk it into a little cool liquid first, then add warm liquid, or stir it into porridge after cooking, off the heat.
Why does my pea protein shake taste gritty? Usually the powder hasn't fully hydrated. Shake longer, let it sit for a minute and shake again, or use a blender.
Is pea protein good for people with sensitive tummies? Organic Pea Protein is made for sensitive digestion.
See [[add link when live: Is Pea Protein Low FODMAP?]] for the certification details.
