Looking to boost your protein intake?
It’s obvious that increasing portions of meat will help you get there, but another plan of attack is to sneak protein into other foods like snacks, breakfasts, and side dishes. You can even go as far as making protein-rich vegetable soups and desserts!
Many high-protein recipes include protein powders of various types – whey, soy, rice, and hemp – but as you’ll see, it’s also possible to seek out whole foods that are naturally high in protein, including legumes like peas and edamame.
No matter what you choose to cook, it’s possible to ditch the expensive protein-rich snacks and prepare for “clean eating” in your own kitchen.
Enjoy!
Picture courtesy of Dish by Dish
This simple chia pudding only needs one thing to make it even better: pomegranate seeds.
It’s best to make anything with chia seeds a day in advance – or at least a few hours – to give them a chance to soak up the liquid. At first this will look like tiny seeds floating in a jar of milk, but in time, they’ll absorb about ten times their size in liquid. That’s how they transform into a healthy pudding with a gel-like texture.
Serves 2
Ingredients
6 Tbsp. chia seeds
2 cups low-fat milk
4 tsp. pure honey
2 tsp. vanilla extract
1 tsp. ground cinnamon
1 cup fresh pomegranate seeds
Nutrition Facts (Per Serving)
Calories: 306
Protein: 13 grams
Carbs: 49 grams
Fat: 10 grams
Picture courtesy of Nutritionist in the Kitchen
No matter how much you improve your eating habits, there’s nothing stopping the call of the Girl Scout cookie.
Make them healthier by enjoying a low-sugar, no-bake version using your favorite chocolate protein powder. Mix together six simple ingredients in a bowl, and soon you’ll have something to nom on guilt-free – as long as you watch those portions, of course.
And since these cookies have protein powder instead of flour, they’re gluten-free!
Serves 10
Ingredients
3/4 cup WHEY+ chocolate protein powder
1/2 cup unsweetened cocoa
1 tsp. pure vanilla extract
1/2 tsp. liquid stevia
1 tsp. peppermint extract
6 Tbsp. coconut oil, melted
Nutrition Facts (Per Serving)
Calories: 104
Protein: 5 grams
Carbs: 3 grams
Fat: 9 grams
Picture & recipe courtesy of Desserts with Benefits
If you pick up a copy of the DIY Protein Bars Cookbook, you may never buy the premade packaged stuff again. It contains 48 dessert-like recipes, including full pictures and detailed instructions.
This recipe is for a protein-spiked vegan fudge that you can cut into small squares or larger bars, depending on how you plan to serve it. To make them extra amazing, drizzle a touch of dark chocolate over the top.
Serves 12
Ingredients
3/4 cup roasted beet puree
3/4 cup stevia in the raw (or granulated sugar)
1/2 cup walnut butter (or almond butter)
1/2 cup unsweetened soy milk
2 tsp. butter flavor (optional)
1 tsp. vanilla paste or extract
10 scoops chocolate brown rice protein powder (or chocolate whey isolate)
2/3 cup oat flour
1/8 tsp. pink Himalayan salt
Nutrition Facts (Per Serving)
Calories: 180
Protein: 17 grams
Carbs: 12 grams
Fat: 8 grams
Picture courtesy of Show Me the Yummy
You can have creamy pasta without the heavy alfredo. In contrast, this lemon yogurt sauce is light and bright.
Instead of coating the noodles in fat, you’ll be adding a lot of protein. And the best part is that making it hardly takes more effort than opening a jar of spaghetti sauce.
Melt the butter in a pan, cook the garlic for a minute, and whisk in lemon juice. Add the yogurt and seasonings, and then you just have to keep the creamy sauce warm until the pasta’s al dente.
Serves 6
Ingredients
1 lb. whole-wheat linguine
3 Tbsp. unsalted butter
4–6 cloves garlic, minced
Juice of 1 large lemon
2 cups nonfat plain Greek yogurt
1 tsp. lemon zest
Nutrition Facts (Per Serving)
Calories: 311
Protein: 19 grams
Carbs: 41 grams
Fat: 9 grams
Picture courtesy of The Conscious Dietitian
With 6 grams of protein each, eggs are already known as a great breakfast. But this omelette adds even more protein to the mix with cottage cheese.
This is already a healthy breakfast for two, but if you want to make it even leaner, replace the whole eggs with 6 or 7 egg whites. You’ll be able to cut 10 grams of fat per serving.
Serves 2
Ingredients
1 1/2 Tbsp. extra-virgin olive oil
2 cups sliced mushrooms
1 clove garlic, minced
2 cups chopped kale, stems removed
4 large eggs
2 tsp. milk
1 cup cottage cheese
Salt and freshly ground black pepper to taste
Fresh herbs (optional garnish)
Nutrition Facts (Per Serving)
Calories: 387
Protein: 33 grams
Carbs: 15 grams
Fat: 23 grams
Picture & recipe courtesy of Chocolate Chilli Mango
If you want cake for breakfast, there are a number of healthy ways to work it out (including these carrot cake pancakes). However, if there’s cinnamon streusel in sight, a thick layer of icing smeared on top, or equal parts white flour and white sugar, steer clear.
After one taste of this luscious blueberry coffee cake, you’ll forget about those dessert-turned-breakfast pastries anyway.
Serves 6
Ingredients
3 large eggs
3/4 cup stevia for baking (or coconut sugar)
1 cup almond flour
2 scoops (about 40 grams) unflavored casein powder
2 Tbsp. coconut flour
2 tsp. baking powder
1 small lemon, zest and juice
6.5 oz. nonfat plain Greek yogurt
3/4 cup blueberries
Nutrition Facts (Per Serving)
Calories: 140
Protein: 13 grams
Carbs: 12 grams
Fat: 5 grams
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Picture & recipe courtesy of iFood Real
Not only are they thick and fluffy, but these vegan pancakes have no eggs, gluten, or soy.
The base of this high-protein breakfast is pea protein, but that’s your secret because the flavor comes from banana, buckwheat, and coconut. Top with pure maple syrup and fresh fruit, or for more protein, opt for peanut or almond butter with a sprinkle of chia seeds instead.
Serves 1
Ingredients
1 scoop pea protein isolate
1 medium ripe banana, mashed
1/2 tsp. pure vanilla extract
1/2 tsp. cinnamon
1/3 cup buckwheat flour
1 heaping Tbsp. coconut flour
1 1/2 tsp. baking powder
1 Tbsp. chia seeds
1/2 cup unsweetened almond milk
Nutrition Facts (Per Serving)
Calories: 288
Protein: 19 grams
Carbs: 40 grams
Fat: 7 grams
Picture courtesy of Bodybuilding.com
Quiche can be a great source of protein because it’s mostly eggs, but often in the name of health home cooks will forego the crust altogether. Then it’s like a frittata with a custardy texture.
But quiche isn’t quite as satisfying without the crust because then you can’t pretend it’s breakfast pie. Next time, start with this protein crust and add your favorite quiche filling.
Serves 4
Ingredients
1/2 cup unflavored pea protein powder
1/4 cup ground almonds
1/2 cup egg whites
Seasoning to taste
Nutrition Facts (Per Serving)
Calories: 111
Protein: 17 grams
Carbs: 2 grams
Fat: 4 grams
Picture courtesy of BuzzFeed
Eating flavored yogurt for breakfast is the equivalent of having sugary cereal rather than healthy granola. Pick up a few more ingredients at the grocery store, and you can make a fruit yogurt parfait instead.
It only takes a couple minutes to chop a handful of blackberries and almonds. Then layer it with the yogurt and flax seeds, grab a spoon, and dig in.
Serves 1
Ingredients
1 cup nonfat plain Greek yogurt
1/2 cup blackberries, roughly chopped
2 Tbsp. raw almonds, roughly chopped
2 Tbsp. ground flaxseeds
Nutrition Facts (Per Serving)
Calories: 294
Protein: 28 grams
Carbs: 23 grams
Fat: 11 grams
Picture courtesy of Food Network
Regardless of what time of day it is, you’ll be glad to have this comforting dish. And it can be ready in about a half hour.
First, the base of the soup comes together with onions, beans, chicken broth, ands oy sauce. Then add the kale to wilt. While that mixture simmers, turn your attention to the eggs. Once they’re ready, remove from heat, and serve together once the bean stew has thickened.
Serves 4
Ingredients
2 Tbsp. extra-virgin olive oil
1/2 small red onion, chopped
2 cans (15 oz. each) kidney or pinto beans
1 1/2 cups low-sodium chicken broth
2 tsp. low-sodium soy sauce
Salt and freshly ground black pepper to taste
1 bunch kale (about 10 cups), stems removed and leaves torn
4 large eggs
4 slices whole-grain bread
2 oz. sharp cheddar, grated
Hot sauce for serving
Nutrition Facts (Per Serving)
Calories: 521
Protein: 30 grams
Carbs: 63 grams
Fat: 18 grams
Picture courtesy of Boys Ahoy
Next time you’re about to make scrambled eggs, take a quick peek in your pantry to see what else like canned beans and tomatoes can be added to the mix. This Tex Mex scramble is good to eat on its own, or it can be served with tortillas for breakfast tacos or burritos.
Either way, you’ll get a great dose of nutrition from the mixture of egg whites and eggs, plus black beans and avocado.
Serves 2
Ingredients
6 egg whites
3 large eggs
1 Tbsp. milk
3 Tbsp. chopped white onion
1 tsp. minced garlic
1 can (14.5 oz.) black beans, drained and rinsed
1 package (3 Tbsp.) spicy taco seasoning
Salt and freshly ground black pepper to taste
1/4 cup (1 oz.) shredded cheese
1/2 avocado, pitted and sliced
1 Tbsp. extra-virgin olive oil
Nutrition Facts (Per Serving)
Calories: 596
Protein: 37 grams
Carbs: 47 grams
Fat: 31 grams
Picture courtesy of Bon Appetit
Chili doesn’t need to have ground meat to make it an excellent source of protein. This vegetarian chili is still plenty filling with a mix of black beans, butternut squash, and bulgur.
Made from several types of whole wheat, bulgur is already partially cooked so that it makes quick addition to any soup or stew. One cup of bulgur has over 15 grams of protein and 25 grams of fiber.
Serves 10
Ingredients
1 1/2 Tbsp. extra-virgin olive oil
2 onions, chopped
8 cloves garlic, minced
2 1/2 Tbsp. chili powder
1 Tbsp. ground coriander
1 cans (14.5 oz. each) fire-roasted tomatoes
1 lb. dried black beans, rinsed
2 chipotle chiles in adobo, minced
2 tsp. dried oregano
Coarse salt to taste
2 1/2 lb. butternut squash (about 3 cups), peeled, seeded, and cubed
1/2 cup quick-cooking bulgur
Nutrition Facts (Per Serving)
Calories: 230
Protein: 31 grams
Carbs: 44 grams
Fat: 12 grams
Picture courtesy of Muscle and Strength
This breakfast pizza has an egg crust, which has a bit of grated zucchini and coconut flour to make it a thicker, more substantial base – not like a thin, floppy omelette.
But basically making an omelette in a skillet is how you start. But instead of folding it when the edges start to turn golden brown, plate it up, top with sauce, and sprinkle cheese on top.
Serves 1
Ingredients
1 large egg
5 egg whites
1 Tbsp. coconut flour
1/4 cup grated zucchini
Italian seasoning mix to taste
1/3 cup low-sodium pasta sauce
2 tsp. grated Parmesan
Nutrition Facts (Per Serving)
Calories: 238
Protein: 30 grams
Carbs: 11 grams
Fat: 9 grams
Picture & recipe courtesy of Nutrition Stripped
Only 4 grams of sugar with 10 superfoods? These healthy bars may have more fat than protein, but they pack in a ton of nutrients for a snack or meal replacement that nobody can resist.
The recipe calls for chocolate protein powder, but if you use unflavored hemp, just add more cocoa powder. It’s also easy to swap out the dried mulberries for other fruit, or walnuts for another type of nut.
Serves 12
Ingredients
1 1/2 cup hemp protein powder, chocolate (or unflavored + extra cocoa powder)
1/2 cup hemp hearts, shelled
1/2 cup cocoa powder
1/2 cup walnuts, ground into coarse flour
1/2 cup pumpkin seeds, whole
1/4 cup chia seeds, ground
1/4 cup dried mulberries
2 Tbsp. cacao nibs (optional)
2 Tbsp. spirulina powder
1/4 tsp. pink Himalayan sea salt
Dash of ground cinnamon
1 1/2 – 2 cups dates (about 20 pitted)
1/2 cup dried tart cherries
5 Tbsp. coconut oil, melted
1 heaping Tbsp. almond butter
1 tsp. pure vanilla extract
1/2 cup water (start with 1/4 cup and add gradually)
Nutrition Facts (Per Serving)
Calories: 320
Protein: 14 grams
Carbs: 26 grams
Fat: 20 grams
Picture courtesy of Thrifty Below
Sometimes soup gets a bad rap for being low in protein, but that doesn’t have to be the case. Stews are often loaded with protein in the form of tender meat, but vegetarian soups can be high in protein too.
This one has a bunch of ingredients known for quality protein: quinoa, mushrooms, chickpeas, and spinach. Egg noodles and a garnish of Parmesan seal the deal.
Serves 8
Ingredients
2 Tbsp. grapeseed oil
1 large yellow onion, diced
1 cup uncooked quinoa
2 carrots, peeled and sliced
6 cups vegetable stock
8 oz. mushrooms, sliced
1 can (15 oz.) garbanzo beans
1 cup baby spinach, sliced
1 cup cherry tomatoes, halved
2 cups egg noodles
2 lemons + wedges for garnish
1 oz. Parmesan cheese, grated
Handful of fresh parsley (optional garnish)
Nutrition Facts (Per Serving)
Calories: 403
Protein: 18 grams
Carbs: 63 grams
Fat: 10 grams
Picture courtesy of The Garden Grazer
Legumes are a staple of the vegetarian diet, and it’s no wonder why. They’re some of the best plant-based proteins available.
All legumes including peanuts and peas are great sources of protein, but the two best make up the bulk of this salad. Both black beans and lentils have over 15 grams of protein per cup.
Serves 6
Ingredients
Salad:
2 cup dry lentils
1 can (15 oz.) black beans, drained and rinsed
1 red bell pepper
1/2 small red onion
1 Roma tomato
Large bunch of fresh cilantro, stems removed
Dressing:
Juice of 1 lime
2 Tbsp. extra-virgin olive oil
1 tsp. Dijon mustard
1–2 cloves garlic, minced
1 tsp. ground cumin
1/2 tsp. dried oregano
1/8 tsp. salt
Nutrition Facts (Per Serving)
Calories: 337
Protein: 21 grams
Carbs: 52 grams
Fat: 6 grams
Picture courtesy of Chef in Training
For a veggie side dish, this sure does pack a lot of protein.
That’s because the cauliflower is coated in egg whites before going into the frying pan. Once they start to turn golden brown, add tomato sauce, onions, and seasoning. Place a lid on the pan, and leave to cook for a half hour.
This is a great dish to serve as part of a big assortment, or double the portions for a filling vegetarian dinner served with a simple side like rice or quinoa.
Serves 4
Ingredients
1 large head cauliflower
8 egg whites
Oil for frying
1 can (16 oz.) tomato sauce
Salt and freshly ground black pepper to taste
1 tsp. dried oregano
1 large onion
4 Tbsp. vinegar (or more to taste)
Nutrition Facts (Per Serving)
Calories: 178
Protein: 13 grams
Carbs: 22 grams
Fat: 6 grams
Picture courtesy of Eat within Your Means
Mashed potatoes don’t have to be the side dish; they can be the main course.
These mashed potatoes are fluffy and delicious, but they’re also hiding a secret. Nutrition isn’t just added in the tasty mushroom gravy on top – there’s also tofu whipped into the potatoes. That means while these mashed potatoes satisfy comfort food cravings, they also deliver double the protein.
Serves 6
Ingredients
Protein Potatoes:
3 lbs. potatoes, cut into chunks
1 head cauliflower, broken into florets
1 package (12 oz.) silken tofu
1 head garlic, roasted
1 1/2 Tbsp. nutritional yeast (optional)
1/2 cup raw cashews
Salt and freshly ground black pepper to taste
Mushroom Gravy:
1/4 cup all-purpose flour
4 Tbsp. grapeseed oil
3 cups vegetable broth
2 Tbsp. white miso paste
2 tsp. soy sauce
3/4 tsp. browning and seasoning sauce (or more soy sauce to taste)
1/4 tsp. onion powder
1/4 tsp. freshly ground black pepper
8 oz. crimini or button mushrooms, sliced
Nutrition Facts (Per Serving)
Calories: 430
Protein: 17 grams
Carbs: 54 grams
Fat: 17 grams
Picture courtesy of Steamy Kitchen
If you need a crunchy snack to replace potato chips, consider making these roasted chickpeas. It couldn’t be easier – there’s nothing to even slice or dice.
Rinse the garbanzo beans, and pat dry. Drizzle with a little oil, and then roast them in the oven until they turn golden brown. The only finishing touch they need is a little salt or other seasoning sprinkled on.
Serves 2
Ingredients
1 can (15 oz.) garbanzo beans
1 1/2 Tbsp. extra-virgin olive oil
Salt and other seasonings to taste
Nutrition Facts (Per Serving)
Calories: 29
Protein: 11 grams
Carbs: 34 grams
Fat: 14 grams
Picture & recipe courtesy of Mandy Eats
Let’s face it: there is no substitute for fluffy, buttery mashed potatoes. But these smashed peas are a close second!
Not only does the dish taste great, it’s packed full of micronutrients and make a great side dish for chicken breast or other lean meat.
Serves 6
Ingredients
20 oz. frozen sweet peas
16 oz. frozen shelled edamame
Kosher salt to taste
Freshly cracked black pepper
Juice of 1 lemon
1/2 tsp. garlic powder
1 scallion, sliced into rings
5–6 fresh mint leaves, chopped
1/4 cup extra virgin olive oil
Nutrition Facts (Per Serving)
Calories: 273
Protein: 19 grams
Carbs: 25 grams
Fat: 12 grams
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