Plant-Based Protein Powders Review: What I Recommend (and Why!)

I think we all could agree that 2025 was the year of protein. Why is everyone freaking out about protein? Protein is good for you in midlife. So, this is my contribution to that conversation: a review of my three current plant-based protein powders. 

You might be asking yourself, "Is protein powder good for your health?" Let’s face it, protein powder is a processed food. If you have been around my work for a bit, you know I am always going to prioritize real food first. 

However, I live in the real world, and I have real protein goals. Busy mornings, post-workout windows, travel, or simply hitting the point where I cannot eat another bite of chicken…protein powders can be incredibly helpful! 

Plant-Based Protein powders are healthy if they...

• Have minimal added ingredients. 

  • Ingredients like gums, sugar alcohols, and natural or artificial flavors can have side effects and affect appetite

• Are not toxic! 

  • Some protein powders contain high levels of arsenic (rice protein), lead, and cadmium (chocolate flavored).  

• Are low in sugar. 

  • We look for brands that have minimal added sweetener.  

• Have a good quantity of protein per calories consumed.  

• Have a broad spectrum of amino acids.

  • Women in midlife need leucine and BCAA! The plant-based protein powder with the most leucine is pea protein. We like plant-based protein powders with pea or a mix of pea with other plant-based protein sources.

Protein matters at every age and every stage of life, especially in perimenopause when protein needs increase to support muscle mass, blood sugar stability, satiety and cravings, recovery, and overall resilience. To learn more about the importance of protein and protein powders, check out my past blog on carb cravings in perimenopause. 

How I review a Protein Powder 

Not all protein powders are created equal. Honestly, many of them are a mess, filled with gums, additives, and long ingredient lists, and they can taste AWFUL! 

I rotate protein powders every so often, so here is a review of the latest 3:

• Truvani

• Ka’Chava

• Om Mushroom Superfood

  
  

And yes, I always choose vanilla as my “control”. 

Here’s what I actually care about when picking out a new protein powder: 

• Protein per serving: Ideal is 20-25g per serving 

• Ingredient quality: How many ingredients? What is the source(s) of protein? Any sweeteners? 

• Digestibility: Gums? Fibers? Bloating potential?

• Macronutrient profile: Calories, protein, fat, carb ratios 

• Added nutrients or functional ingredients: Herbs? Other nutrients? Fiber?

• Taste & texture: mostly personal! 

• Cost per serving: Is this cost-effective to have regularly? 

• Best use case: I found this best in what meals? 

Ka’Chava Protein Powder Review: the “all-in-one” 

This is not just a protein powder - it's a full nutrition blend. Protein + carbs + fats + adaptogens + greens + probiotics + superfoods! It’s a lot…and for some people, it may be too much. 

What I like: 

• Very nutrient-dense 

• Delicious taste! 

• Can function as a full meal

What to consider: 

• Expensive per serving! 

• Long ingredient list, not ideal for sensitive clients 

• Higher calorie load

Best for: 

• Meal replacement

• Undereating/skipping meals 

• Convenience with nutrition

How I use it: 

This was my winter favorite. I loved it in my morning oatmeal/muesli with frozen berries, chia, and hemp seeds. My digestion was incredibly consistent while using. 

The downside? It’s calorically dense, and I often found myself adding it on top of meals, which pushed my calories beyond my needs. 

Om Mushroom Superfood Powder Review: just enough 

This one brings in a functional angle, combining plant protein with mushroom blends (lion’s mane, cordyceps, and reishi).

What I like: 

• Unique focus on stress + brain health + immune support 

• Added BCAAs for muscle recovery and repair

• Good option for people exploring functional ingredients, but don’t want to deal with adding them individually 

What to consider: 

• Earthy flavor 

• Slightly gritty texture 

• Moderate protein content

Best for: 

• Stress support 

• Cognitive focus 

• Clients who are curious about functional nutrition

How I use it: 

Great in smoothies or even mixed into coffee for a more functional start to the day. 

Truvani Protein Powder Review: clean & simple 

This is my go-to when I want minimal ingredients. A short, recognizable ingredient list of just 5 ingredients! 

What I like: 

• Simple, clean, recognizable ingredients 

• Easy on digestion, for most clients and me

• No fillers or unnecessary extras 

What to consider: 

• Slightly lower in protein (20g/serving) than other brands 

• Monk fruit sweetener after taste for some

• Slightly gritty texture 

• Vanilla flavor is mild and not overly sweet

Best for: 

• Sensitive digestion 

• Limited ingredient needs 

• Anyone overwhelmed by long ingredient labels 

How I use it: 

I find this protein powder to be best in baked goods, like my protein powder muffins. It was my least favorite for daily use in oatmeal and/or smoothies because of the grittiness and the lack of vanilla flavor I was looking for. 

So, which one is the best? 

There isn’t one, and your favorite may be different from mine. For me, my winter favorite was Ka’Chava, and my current spring favorite is Om Mushroom Superfood, followed by Truvani. 

If you are choosing a protein powder, here is my general filter: 

• At least 20g of protein/serving, preferably higher!

• Minimal fillers and no artificial sweeteners 

• Ingredients I can recognize, and if I don’t need extras, go for simplicity! 

• Does it agree with my digestion? 

If you want 

• Clean and simple → Truvani 

• A full meal → Ka’Chava 

• Functional/stress support → Om Mushroom Superfood 

Nutrition is always personalized! And protein powders are a tool, not a requirement. Check out my chart below, combing through each requirement to help you choose the next protein powder to try! 

Protein Powder Comparison Chart:  How to choose a protein powder that is good for you

 

	Ka’Chava	Om Mushroom Superfood	Truvani
Protein per serving	~ 25g	~20g	~20g
Type of protein powder	Plant protein blend (pea, brown rice, chia)	Plant protein blend (pea + rice) with mushrooms	Simple plant protein (pea-based)
Ingredient quality	Very long list (protein, greens, adaptogens, probiotics, fiber, micronutrients)	Moderate list (plant-protein + mushrooms)	Very short list of ingredients
Digestibility	Could bloat sensitive individuals	Generally moderate tolerance	Easy to digest
Macro profile	High calorie, higher carb and fat, used as meal replacement	Low calorie, low carb, low fat	Low calorie, low carb, low fat
Added nutrients	Extensive list of greens, adaptogens, fiber, and probiotics	Functional mushrooms	Minimal (no extras)
Taste & Texture	Smooth, best tasting	Earthy, slightly gritty	Mild, slightly gritty
Cost per serving	$$$ (highest cost/serving)	$$ (moderate cost/serving)	$$ (moderate cost/serving)
Best use case	Full meal replacement, smoothies, oatmeal, muesli	Smoothies, baked goods, coffee add-in	Simple protein add-in, baked goods

Have you found a plant-based protein powder you love? Drop it in the comments - I'm always looking for a new brand to explore!

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