Ritual Protein Powder Examined from a Pre/Post Natal Fitness Specialist

Ritual Protein Powder Examined from a Pre/Post Natal Fitness Specialist

Ritual protein powder for pregnancy is gaining traction as a great vegan source of protein for pregnant mamas. I'm a Pre/Post Natal Fitness Specialist and Certified Nutrition Coach, as well as a protein powder industry expert. I've been in the protien powder and supplement industry now for years, and I've created unique formulas for breastfeeding and pregnant mamas! I am the founder of Milk Dust, and I created Bump Dust, a prenatal protein powder that is also a prenatal vitamin. I have extensive knowledge on protein sources, ingredient blends, and supplement facts, as well as being well-studied in nutrtional needs during pregnancy and postpartum. I've worked with doctors, nurses and lactation consultants when developing formulas, so I am confident I can give you a great run down of the Ritual Pregnancy Protein, from an expert and mama perspective! 

What is Ritual Pregnancy Protein? 

The Ritual Pregnancy Protein is a vegan, plant-based protein powder that offers essential amino acids through pea protein. It is a powder, that comes with 20 grams of protein per serving, and you can mix it with water, milk or blend it as a smoothie. It is really important to get enough protein during pregnancy, and I will get into that later, so I really like that it offers 20 grams per serving. That is on the higher end for plant-based proteins, and you will typically see vegan protein powders around 13-16 grams per serving. The Ritual protein shake is full of high-quality ingredients, and I love that you can trust the brand. Many brands don't do third-party testing, heavy metals testing, or trasnparency on ingredients. As a person in this business, I know the extra time and costs that go into providing these details. 

What is in Ritual Daily Shake Pregnancy & Postpartum Protein Powder?

The Ritual Protein Blend: 

Ritual's protein powder consists mostly of just vegan protein. They use organic pea protein, which is great because pea protein is one of the only vegan proteins that provide a complete amino acid profile. That means it is a high-quality protein that offers all the amino acides like an animal protein. The complete amino acid profile is necessary for muscle protein synthesis. I also use a pea protein isolate in Bump Dust protein, but I chose to expand the protein blend to include other protein sources to expand the nutrient profile. The more ingredients, the more nutrients. But, it is much simpler to source one plant-based protein type, so I understand sticking to just one. When you take a closer look at any additional nutrients and ingredients, you dno't find much except for choline, MCT oil, and some flavoring. 

​Ritual Pregnancy Protein Can Not Be Used As a Prenatal Vitamin: 

Because the formula is actualy very simple, and only provides 20 grams of protein, 250 mg of choline and MCT oil, you can not use this as a full prenatal vitamin supplement. You must take your prenatal vitamin with this protein powder to ensure you get enough folate, omegas and other essential vitamins for pregnancy. You may have a wonderful prenatal vitamin supplement you take in a capsule form, so a very simple protein powder is all you need. Just know you aren't getting anything super special with this protein powder. It will definitely help you get to your protein intake goals, but pregnant women need more than just protein. There are so many nutrients needs during pregnancy, that it is great to be able to get more nutrients in one protein shake. I personally love getting as much essential nutrients in as possible with one shake, but the simple formula does allow for the highest quality ingredients and more transparency and testing. 

What does Ritual Protein Powder Taste Like?

I actually haven't tasted it yet myself, but I LOVE that it comes in a pure vanilla flavor free of any artificial colors, sugar alcohols, artificial sweeteners and anything else icky. I am a big fan of monk fruit and stevia for sweetness, which it has, and customers report it has a smooth texture. I know vegan, pea proteins fairly well now, so I imagine it has a nice, smooth vanilla taste. I will definitely be getting it soon to see what I think of the taste. 

​Bump Dust a Great Ritual Protein Powder Alternative: 

Bump Dust is newer to the market, but it is a plant-based protein powder designed specifically for pregnant mothers. I designed Bump Dust to also have the nutrients required in a prenatal vitamin, so you are getting a prenatal vitamin and protein shake all in one. When I was pregnant, I found that drinking my prenatal vitamins reduced my nausea, and the capsules made me feel worse. Pregnancy comes with increased nutritional needs, and a product like Bump Dust can help fill all of those needs, which can help reduce cravings and limit weight gain. Bump Dust is also a vegan protein powder, free of the typical major allergens like gluten, dairy, corn and soy. It is certified kosher, and a great plant-based protein source. 

Bump Dust is Third Party Tested:

Unfortunately, many products are not third-party tested for nutritional accuracy or heavy metals. I have tested Bump Dust for heavy metals, and had the nutritional content confirmed and tested by third parties. This is really important that the label reflects the protein count and nutritional count that is actually in the product. I also source from high-quality manufacturers that provide certificate of analysis and use a fabulous, certified manufacturing facility. 

Bump Dust Prenatal Protein Powder Blend: 

Bump Dust Prenatal Protein and Vitamin provides 14 grams of plant-based protein per serving, with additional super food ingredients like spirulina, chlorella, spinach, blueberries, turmeric, cinnamon bark and more. Plant-based pea protein, as mentioned earlier, provides the essential amino acides to support muscle recovery, lean muscle mass, and baby's growing and development. Bump Dust is low in sugar, with only 5 grams of sugar per serving, and no artificial ingredients at all. Bump Dust helps with morning sickness because when your prenatal vitamin is taken in a liquid or powder form, it is often easier to digest and reduces neasuea significantly. The protein content in Bump Dust is high-quality and plant-based, so it offers a diverse range of nutrients. The protein blend includes pea protein, organic brown rice protien, organic chia seed protein and organic pumpkin seed protein. By offering a wider range of ingredients in the protein blend, there are additional nutrients like zinc and vitamin A that are extremely beneficial during pregnancy. 

Bump Dust Prenatal Vitamin Nutrients: 

Bump Dust also offers 55 mg of choline, 1000 mcg of L-Methylfolate (not synthetic folic acid!!), 150 mcg Iodine, 18 mcg Iron, Omega-3 DHA from Algae 350 mg, 50 mcg of Vitamin D. These are the nutrients that are super important in your prenatal vitamin, and doctors agree that it can be used as a prenatal vitamin, and it comes with a major bonus of protein and other super foods. It is an excellent source of choline with a variety of multivtiamins that are all included in every single scoop of Bump Dust. The Ritual Essential Protein Daily Shake does not offer any of these really important additional ingredients, but they do have an additional line of Ritual Vitamins that you can buy to add on top of your protien powder. That is having to buy two products to achieve the same goal that Bump Dust provides. 

Bump Dust Craving + Weight Management Blend:

Bump Dust uses specific ingredients like Turmeric, Cinnamon Bark and Chromium to support blood sugar and prevent cravings. This can really help with weight management, and weight loss after pregnancy, if you can manage your overall weight gain. It is much easier to lose the weight after pregnancy if you don't gain too much, and if you keep your blood sugar levels balanced. Going into postpartum, if your blood sugar is out of whack, it can inhibit or affect lactation. Chromium, according to numerous sources, "may be effective at improving the body's response to insulin or lowering blood sugar in those with diabetes. What's more, it may help reduce hunger, cravings and binge eating." Chromium is important in the metabolism of fats and carbohydrates, another important role for achieving an ideal weight. When you blend Bump Dust with fresh fruit, or frozen fruit, it tastes amazing! And you get nutrients! 

What does Bump Dust Prenatal Protein and Vitamin Taste Like?

Bump Dust currentlyl comes in one flavor called Sweet Vanilla. I hope to have it in Fudge Brownie soon, because that flavor is becoming my favorite! It has been described as tasting like Dunkaroos or Vanilla Cake! Some people do describe it as too sweet, but you can always add more ingredients to mix with it to lower the sweetness. I used natural, organic cane sugar, Stevia and Monk Fruit to sweeten it. The tiny bit of Organic Cane Sugar keeps the sweetness just perfect, and the vanilla flavoring is all natural. It does blend green at times, depending how strong the Spirulina and Chlorella are! They both offer an extreme amount of phytonutrients and antoxidants, and the color is a good thing! 

How to make an amazing Bump Dust Protein Shake:

I have a lot of prenatal protein shake recipes I love with Bump Dust. I drank them all through my 4th pregnancy, but here is a basic one that you can't go wrong with! 


  • 1 cup of unsweetened almond milk (or any milk of your choice)
  • 1 ripe banana
  • 1/2 cup of frozen mixed berries (blueberries, strawberries, raspberries, etc.)
  • 1 tablespoon of almond butter or peanut butter
  • 1 tablespoon of chia seeds or ground flaxseeds
  • 1 teaspoon of honey or maple syrup (optional for sweetness)
  • 1 teaspoon of vanilla extract
  • 1 scoop of Bump Dust 
  • Ice cubes (optional for a colder shake)


  1. In a blender, add the unsweetened almond milk, ripe banana, frozen mixed berries, almond butter or peanut butter, chia seeds or ground flaxseeds, honey or maple syrup (if using), and vanilla extract.

  2. Blend the ingredients on high speed until the mixture is smooth and well combined.

  3. Add the prenatal protein powder to the blender and blend again until the powder is fully mixed into the shake.

  4. If you prefer a colder shake, you can add some ice cubes to the blender and blend until they are crushed and incorporated.

  5. Taste the shake and adjust sweetness if needed by adding more honey or maple syrup.

  6. Pour the protein shake into a glass, garnish with some fresh berries if desired, and enjoy immediately.

This protein shake recipe is rich in vitamins, minerals, antioxidants, protein, and healthy fats from the almond butter and chia seeds. This is a super filling, super food protein shake you will LOVE to have every morning, and you will be getting your prenatal vitamins in at the same time!