Getting enough protein is essential for building muscle, maintaining a healthy metabolism, and supporting overall wellness, yet many of us fall short of our daily needs. To increase your protein intake, we often recommend adding more skinless poultry, eggs, low-fat dairy, fish, seafood, beans, lentils, and tofu. But did you know there are other, often-overlooked protein sources that can be easily added to your diet to give your protein intake a serious boost?
Adding these lesser-known sources can help you diversify your diet, boost your overall nutrition, and keep your protein intake on track.
Chia seeds
These tiny seeds pack a surprising punch offering 6 grams of protein per 2 tablespoons. They’re also high in fiber and omega-3 fatty acids. Chia seeds can be added to smoothies, oatmeal, yogurt, casseroles, or even baked goods for an effortless protein boost.
Flax Seeds
Flax seeds deliver 4 grams of protein per 2 tablespoons along with fiber and heart-healthy omega-3s. Add them to hot cereal, smoothies, protein drinks, casseroles, or sprinkle them over popcorn for a crunchy, nutritious topping.
Nutritional Yeast
This flaky, vegan-friendly food adds 8 grams of protein per ¼ cup. It has a mild cheesy flavor and can be sprinkled on soups, pasta, or popcorn, or stirred into salad dressings. Nutritional yeast is also a favorite ingredient in vegan “meatballs” and sauces.
Peanut Butter
Peanut butter powder offers the flavor you love with fewer calories and less fat than traditional peanut butter while still providing 6 grams of protein per 2 tablespoons. Mix it into smoothies, yogurt, oatmeal, or baked goods. You can also rehydrate it with water (see container for directions) to make a spread for sandwiches or fruit.
Quinoa
Often called a “complete protein,” quinoa provides all nine essential amino acids along with fiber, magnesium, and iron. One cup delivers about 8 grams of protein. Its mild, nutty flavor works well in pilafs, salads, or as a hot breakfast cereal.
The Bottom Line
Increasing protein doesn’t have to mean eating more meat or relying on the same foods every day. By adding chia seeds, flax seeds, nutritional yeast, peanut butter powder, and quinoa into your meals, you’ll not only boost your protein intake but also enhance your overall nutrient profile.