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Start Your Morning Strong with Greek Yogurt
Greek yogurt is a versatile, high protein food that’s made by removing whey and other liquids to produce a richer, creamier yogurt that’s higher in protein. Greek yogurt contains about 2.5 g of protein per ounce, which is twice the protein of plain, low-fat yogurt. This isn’t just about swapping your regular yogurt – think bigger.
Plain Greek yogurt tastes the same as regular sour cream and using it as a swap for something like the creamy base of chicken salad can boost your protein intake quickly. As nutritionist Tracy Lesht, RD, says, “It’s rich in protein and so easy to eat as a snack or on the go. Just one serving of a Greek yogurt can add about 18 grams of protein into your day.”
Sprinkle Seeds for Instant Protein Power
“Add seeds like hemp, chia, or flaxseed into smoothies, oatmeal, or yogurt,” says nutritionist Tracy Lesht. “Just two tablespoons of the seeds can add around 3.5 to 6 grams of protein to your food.” Chia seeds are a nutritional powerhouse, packing 4 grams of protein, 6 grams of fiber, and about 5 grams of omega-3 fatty acids in a typical 2-Tablespoon serving.
The beauty of seeds lies in their versatility. Hemp Seeds provide 1 tablespoon giving you an extra 3 grams, which can be sprinkled on top of salads, bowls, or yogurt. Adding a scoop of chia seeds, hemp seeds, or flaxseeds to batter for things like blueberry muffins or buttermilk pancakes augments them with “protein, fiber, nutrients, antioxidants, and healthy fat”. They’re like tiny nutritional bombs that you can throw into almost anything.
Transform Your Toast with Two Eggs
Avocado toast continues to be one of the most popular ways to start the day, but despite the fact that a slice of whole-wheat bread delivers about modest protein, you can up the ante by topping your avocado toast with two large eggs cooked any which way, and you’ll stack on 12 grams of extra protein. This brings your total to an impressive 22 grams of protein.
“Make a batch of hard-boiled eggs to eat throughout the week. Having the eggs already cooked will make it easy to grab for a snack or an easy protein to add on top of a salad or to a meal,” says Lesht. “One hard-boiled egg can pack in 6 grams of protein.” Think of hard-boiled eggs as your protein insurance policy – they keep well and can be added to virtually any meal.
Upgrade Your Snacks with Nuts and Nut Butters
Nuts and seeds make a great on-the-go snack that doesn’t need to be refrigerated. Plus, they can help boost your daily protein intake. “Nuts like almonds or walnuts are great to have around because they can be added to many different foods or eaten on their own as a snack. In addition to sprinkling them on your yogurt, add nuts to your salad, breakfast cereal, oatmeal, and more,” says Lesht.
While not a significant source of protein, one serving of most nut butters will help you tack on a cute 5 grams to 10 grams of protein. Nut butter is delicious on oatmeal or chia pudding but can also work mixed into a dressing. Snack on two tablespoons of natural peanut butter with a banana or celery sticks for an easy protein boost that feels more like a treat than a health requirement.
Add Beans to Everything
Beans and lentils are part of a larger family called legumes. They provide high amounts of plant-based protein and they’re easy to toss into tacos, soups, salads, pastas, and more. Your vegan friends are onto something when they rave about how much they love creating culinary concoctions out of good ol’ simple beans. “Add garbanzo beans, white beans, lentils, kidney beans, or black beans to meals like salads, soups, or pastas,” says Lesht.
Pulses are an inexpensive protein choice, are high in fibre and a source of iron. They are part of the legume family and include all beans, peas and lentils. A daily serving helps to lower your cholesterol level and counts toward your 5-a-day. They are easy add-ins to sauces, soups and stews, even if they’re not used in the original recipe. It’s like having a secret weapon in your pantry.
Make Cottage Cheese Your Secret Ingredient
Cottage cheese is high protein food and a 2015 study found cottage cheese to be as filling and satisfying as eggs. Cottage cheese has become a surprisingly impactful post-workout food thanks to its high protein-to-calorie ratio and its strong calcium content. If your sweat session wraps up between meals, nutrition experts recommend blending together ½ cup of cottage cheese (12 grams of protein) with ¼ cup of salsa.
Use veggie sticks to scoop it up. “This makes a great post-workout recovery snack while also boosting antioxidants,” says nutrition expert Brown. But cottage cheese isn’t just for snacking – you can blend it into smoothies for creaminess, use it in baking, or even mix it into pasta sauces for extra richness and protein.
Power Up with Protein-Rich Breakfast Choices
Studies have shown that if we eat a high-protein breakfast we can improve our sense of fullness and satiety, which can last through the afternoon. In turn, this contributes to us making healthier choices all day – like forgoing mindless snacking and being less tempted by unhealthy foods when we feel our stomachs grumbling. The research suggests that eating about 30 grams of protein for breakfast can help satiate your appetite throughout the day.
Eating a breakfast rich in protein significantly improves appetite control and reduces unhealthy snacking on high-fat or high-sugar foods in the evening. The consumption of the high-protein breakfast led to increased fullness or “satiety” along with reductions in brain activity that is responsible for controlling food cravings. A 2024 study found that consuming high amounts of protein in the morning can increase muscle strength more than consuming protein in the evening.
Use Smart Protein Toppings
It’s time we stop thinking of protein as the key part of the meal. Toppings can also add protein and flavor or texture. The best part about this hack is it also makes your food aesthetically pleasing. Whether you’re cheffing up pasta, avocado toast, a salad, or an egg bake, try sprinkling some of these on top for a little protein boost: Nutritional Yeast provides 2 tablespoons with around 4 grams of protein.
You can significantly increase protein content by adding nutritional yeast, which provides protein benefits. In addition to being a vegan-friendly source of protein, nutritional yeast adds an appealing cheese-like flavor. To enjoy “cheesy” popcorn as a snack, simply combine 3 cups of popcorn with 2 tbsp. of nutritional yeast and a pinch of salt. Think of these as your finishing touches – small additions that make a surprisingly big impact.
Try High-Protein Milk and Dairy Swaps
Ultra-filtered milk offers more protein and “almost half of your day’s calcium needs per cup, which helps build stronger muscles and bones,” says nutrition expert Brown. While the exact protein content varies by brand, one cup boasts about substantial protein content. This is an incredibly easy swap that requires zero effort – just buy different milk.
Cheese is rich in protein and just one slice 17-g slice of cheddar cheese provides good protein content. A 1-ounce (28-g) serving of cheddar cheese contains 7 g of protein, along with nearly 30 fewer calories and 6 times as much calcium. You can enjoy healthy cheese options with whole grain crackers, tomatoes, or sliced apples for a satisfying snack. Sometimes the simplest changes make the biggest difference.
Add Protein Powder Strategically
Protein powder is one of the most versatile supplements and can be easily incorporated into a variety of foods. Choose from whey, collagen, or plant-based options depending on your diet, goals, and preferences – the options are truly endless. Adding a scoop of collagen protein to your morning coffee gives you 20 grams of protein before you even make it to breakfast. It dissolves easily without altering the taste or texture of your food.
Protein powders can be useful for anyone, not just athletes. Some people incorporate protein powder into their diet – in smoothies or shakes, for example – as a way to help meet daily protein needs. To turn overnight oats into a protein-rich snack, you can add protein add-ins such as cow’s milk or soy milk, Greek yogurt, nut butter, and protein powder. An overnight oats recipe with cow’s milk, peanut butter, and protein powder boasts 20 g of protein per serving.
Smart Snacking for Protein Goals
Try to include at least 20-30 grams of protein per meal and 10-15 grams of protein in your snacks. Some research suggests that our muscles are only able to utilize 20-30 grams of protein at one time, so it’s important to spread out our protein intake throughout the day in snacks and meals. Snack time is a great opportunity to squeeze more protein into your diet. Consider stashing some “emergency snacks” in your bag, desk, or car so you always have a high-protein option on hand.
Many common snack foods, such as chips, pretzels, and crackers, are low in protein. For example, a 1-cup (30-g) serving of plain tortilla chips has minimal protein. That said, choosing high protein snacks can help you get extra protein into your diet. The trick is planning ahead and having protein-rich options readily available when hunger strikes.
Conclusion
Adding more protein to your diet doesn’t have to mean completely overhauling your eating habits or forcing down protein shakes you don’t enjoy. Sneaky protein embraces the “add don’t subtract” principle of nutrition, taking meals you’re already making and swapping in higher protein options. You’d be shocked how much you can add without feeling like you’ve changed a thing.
The key is consistency and creativity. Whether it’s sprinkling seeds on your morning yogurt, adding beans to your soup, or topping your toast with an extra egg, these small changes compound over time. Remember, eating protein from a variety of sources is the best way to ensure we’re getting all the amino acids we need.
Which of these protein hacks surprised you the most? Tell us in the comments about your favorite simple way to boost your protein intake.