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13 Surprising Foods that Are High in Protein 13 Surprising Foods that Are High in Protein
34 Protein-Packed Salad Recipes 34 Protein-Packed Salad Recipes
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34 High-Protein Meals 34 High-Protein Meals
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7 Ways to Add More Protein to Your Meals

Get all the protein you need in your diet—no powders or pills required.

Between high-protein diet trends and the rise of fitness influencers, protein has become the nutrient of the moment. While high-protein recipes and protein-infused everything may be trending, the health benefits of eating protein are nothing new.

Protein has always been a cornerstone of good nutrition. It supplies your body with amino acids, which support everything from muscle and skin health to immune system function and recovery after activity or injury.

The good news? Getting enough protein doesn’t require pricey powders or fancy supplements. With a few smart high-protein swaps and add-ins, you can easily boost the protein in your meals with ingredients you probably already have on hand.

Whether you’re planning dinner, looking for satisfying snack ideas or starting your day with a filling breakfast, keeping protein in mind is a simple, smart way to build balanced meals that keep you fuller and help prevent energy crashes.

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Uncooked Wild Rice
Michelle Lee Photography/Getty Images

Swap Your Carbs

Creating protein-forward meals doesn’t mean giving up pasta, bread or grains. Pairing protein with complex carbohydrates supports fiber intake and helps you stay full longer.

These days, plenty of grains and pastas come in higher-protein versions, so you can easily bump up the protein in your favorite meals without sacrificing the flavors you love. If you enjoy pasta recipes, try noodles made from lentils or chickpeas—both are excellent sources of plant-based protein and fiber.

You can also boost protein by replacing white rice with brown or wild rice, or with a protein-rich grain such as quinoa or barley.

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Cottage cheese or curd cheese
Arx0nt/Getty Images

Upgrade with Dairy

Plain, unsweetened dairy is a protein powerhouse and one of the most versatile categories of ingredients in the kitchen. Try using Greek yogurt instead of sour cream in dips, dressings, baked goods and casseroles for extra creaminess and protein. Or stir a scoop of cottage cheese into smoothies, pancake batter or pasta sauces; it blends right in while adding richness and staying power.

Even milk—especially higher-protein varieties—can help increase the protein in your meals. Pour it over cereal, blend it into smoothies or add a splash to your morning coffee for an easy way to sneak in a little more protein.

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Fresh mixed berry smoothie
VeselovaElena/Getty Images

Include Breakfast Boosts

A high-protein breakfast sets the tone for the rest of your day. It steadies blood sugar, keeps hunger in check and provides lasting energy to power through your morning.

For an easy breakfast boost, stir one lightly beaten egg or 1/4 cup of egg whites into oatmeal as it cooks. The result will be a fluffier, more filling oat bowl. If fruit smoothies are your go-to, use Greek yogurt, milk or kefir as the base for a creamier, filling sip. You can even spread yogurt or cottage cheese on toast and top it with a smear of jam or fresh fruit for a sweet-and-salty start.

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Stir fried broccoli with shrimp in a white ceramic plate witn spoon and fork on white table background
Siriporn Supmool/Getty Images

Choose Lean Proteins

Most home cooks know that meat and poultry are excellent protein sources, but the cut you choose can make a big difference. Lean options like chicken breast, turkey, sirloin steak and pork tenderloin deliver lots of protein without excess calories from fat.

Fish and shellfish are also lean, nutrient-rich proteins perfect for quick meals. Frozen shrimp can be tossed into stir-fries, pasta or salads for a fast protein fix, while canned tuna and salmon are pantry staples that make easy, protein-packed salads, sandwiches and wraps.

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Tin of Baked Beans
Adam Lister/Getty Images

Eat More Beans

Beans, lentils and other legumes are easy, budget-friendly protein sources. They’re also a great source of gut-friendly fiber and add wonderful texture to meals. Canned beans, in particular, are a convenient pantry staple. Just drain and rinse them, then toss them into salads, grain bowls or soups for instant protein.

If a recipe calls for half a cup of beans, increase the amount to a full cup. You’ll barely notice the difference, but it’s an easy way to double the protein. You can also get creative by mashing beans into vegetarian burger patties or pureeing them to make creamy dips and soups without any dairy. You can even blend a handful into smoothies—don’t knock it till you try it!

Flours made from lentils or chickpeas are versatile ways to bump up the protein in everyday cooking. Use them to make more nutritious baked goods or to create savory, plant-based meals like this chickpea flour omelet.

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Creamy peanut butter on wood table. Selective focus.
inewsistock/Getty Images

Incorporate Nuts and Seeds

Nuts and seeds aren’t just for snacking; they’re the perfect crunchy topping. Sprinkle almonds, walnuts, pecans or pumpkin seeds over oatmeal, yogurt parfaits, pancakes, salads, roasted veggies or even muffins for a satisfying texture and boost of healthy fats and protein. Toasting them first brings out their natural nuttiness and makes them even more flavorful.

Nut butters are another delicious way to sneak in protein. Swirl a spoonful of peanut, almond or cashew butter into oatmeal and batters, spread it on toast or use it as a dip for fruit and veggies. Chia, hemp and flax seeds can be mixed into smoothies, and can thicken overnight oats or add texture and nutty flavor to baked goods.

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Indian cuisine. Roasted chickpeas with lime and rosemary
Dzevoniia/Getty Images

Sneak It into Snacks

Enjoying one or two protein-rich snacks is a smart strategy to prevent energy dips and fuel your body throughout the day. If you’re tracking protein intake, including it at snack time is an easy win when working toward your goals.

Grab-and-go options like hard-boiled eggs, string cheese, roasted chickpeas, edamame or beef jerky sticks make smart snacking convenient, even on busy days. Simple combos, like Greek yogurt with fruit, trail mix, or turkey rolled up with cheese, also provide a quick protein hit between meals.

Author
Sharon Lehman, RDN
Sharon has seven years of experience as a freelance writer and recipe developer. She specializes in writing evidence-based health and nutrition articles but also loves to get creative in the kitchen. As as a freelance product tester and a small appliance expert for The Spruce Eats, Sharon researched, tested and wrote about cookware and kitchen gad...
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Sharon Lehman, RDN