5 Easy Ways to Bump up Your Protein In Every Meal

5 Easy Ways to Bump up Your Protein In Every Meal

Protein is an essential part of a healthy diet. It can help build strength and muscle, as well as keep your body functioning as it should. However, if you're following a vegetarian diet or are not a big-time carnivore, getting enough daily protein can be challenging. While protein supplements can be an excellent option for those who aren't getting enough protein, there are various natural ways to add more protein to your diet. Ingredients like nuts, seeds, grains and even beans are all ways that you can easily work protein-packed foods into your meals. Alternatively, plant-based protein powders can be used as a quick protein boost when added to some of your favorite recipes. Keep scrolling to discover how to increase your protein intake with healthy, wholesome foods.

Nuts

Nuts are a protein superstar! There are many different varieties of nuts, all of which are packed with nutritional benefits. Walnuts, almonds, cashews and pistachios are a few of the many nuts that are high in protein. Because of their broad flavor profile, they're easy to add to a variety of meals. Both sweet and savory dishes can benefit from the addition of nuts. Use cashews to create a vegan cheese-like sauce, or add pecans to your next cherry pie recipe. The many ways you can use nuts when cooking up your favorite meals are endless. Searching for a little motivation? Check out a few of our favorite recipes that use nuts to bump up the protein in a meal.

Cashew No-Cheese Sauce

Whether you're following a dairy-free lifestyle or are staying away from cheese for health reasons, there may be times when you crave a cheesy sauce that you can enjoy on top of tasty comfort food. That's where this nutritional yeast cheese sauce recipe comes in! Delicious, simple and entirely vegan, this Cashew No-Cheese Sauce is made with Bob's Red Mill Nutritional Yeast and cashews. It's the perfect way to achieve a rich cheesy flavor without the added dairy. Packed with protein, cashews are a nut with an extremely well-balanced nutritional profile. This cheese sauce is a tasty way to turn your meal into a protein-packed dish. Serve this cheese sauce atop of your favorite pasta or drizzle it on some homemade nachos for a truly mouth-watering treat.

Pesto Shakshuka

A beautifully plated dish, this Pesto Shakshuka is incredibly easy to make. It's the perfect meal to make when you're having company over and want to impress your guests with a kitchen masterpiece. The homemade pesto sauce featured in this dish uses pine nuts to create its unique taste. A great source of numerous health-promoting minerals, pine nuts' exceptional nutritional value gives this plate the protein boost it needs to transform into a truly healthy meal. This dish is one that the entire family will be nuts about.

Beans

  Beans, beans, the magical fruitthey're great for you! Part of the legume family, beans are a food that is incredibly high in protein. Similarly to nuts, beans come in many varieties and can be used in several different dishes. They are also excellent sources of fiber, B vitamins and many other essential vitamins and minerals. Their high protein content makes beans an environmentally friendly source of protein that serves as a great meat alternative. Curious as to how you can start adding more beans to your diet? Try making these Bean and Barley Burgers the next time you're craving a filling meal.

Ancient Grains

Use ancient grains for a much-needed protein boost. If you're a fan of grains, you've likely heard of quinoa and its incredible protein content. Technically a pseudo-grain, quinoa is cooked and consumed like a grain and is full of health perks. Loaded with protein and fiber, quinoa is an excellent grain to add to your diet if you want a protein boost. But it's not the only high-protein grain option out there! Let's take a look at some of our favorite high-protein grains and how to use them.

Millet

Millet is an incredibly nutritious grain that is used worldwide. It's unique light and fluffy texture make it a versatile grain that can be used in everything from pilafs to grain bowls. Millet also has a mildly sweet and nutty flavor that adds a savory twist to whatever it's combined with. It is an excellent source of B-complex vitamins, as well as several essential amino acids. The best part? It has a shelf life of two years! Try out millet today by making this Millet Stir Fry.

Buckwheat

Don't let its name fool you, buckwheat is a naturally gluten free food that is delicious and nutritious. Buckwheat is rich in protein and has a nutritional makeup that has earned its spot in a healthy, well-balanced diet. Buckwheat also contains many essential amino acids, which play an important part in keeping your body functioning correctly. Each 1/4 cup of buckwheat contains about 6 grams of high-quality protein and supplies 6% of your recommended daily value of iron! For a delicious buckwheat snack, make this Buckwheat Granola.

Teff

Teff is a small grain about the size of a poppy seed. It comes in a variety of colors, and when cooked, produces a sweet and nutty flavor. Teff is a good source of iron and fiber, which may provide several health benefits, including maintaining blood sugar levels. Looking for a way to incorporate teff into your meals? Try making this Teff Pudding.

Oats

Oats are a great grain to add to your diet. Packed with dietary fiber and complex carbs, oats can help regulate your digestive system and keep you full for extended periods. No matter how you choose to enjoy your oats, you'll provide your body with loads of nutrition! For a delicious breakfast, try making these Oatmeal Pancakes.

Standout Recipe: Peanut Butter and Jelly Oatmeal

Have you ever wanted to transform your favorite peanut butter and jelly sandwich into a delicious breakfast recipe? If so, then we have the recipe for you. A longtime classic, the flavors of peanut butter and jelly are used in this dish to create sweet and satisfying oatmeal. The protein-rich creamy peanut butter and gluten free rolled oats featured in this recipe are two standout ingredients that your body will love. Consuming each of these ingredients weekly is a great way to ensure that you're working enough high-protein foods into your diet. In addition to protein, this Peanut Butter and Jelly Oatmeal is an excellent source of fiber. Having sufficient amounts of both of these crucial nutrients makes it the perfect post-workout treat. Ready in just 10 minutes, this recipe makes it easy to recreate the flavors of your favorite childhood sandwich.

Protein Powders

Protein is a critical nutrient for our health, and getting enough of it can have tremendous effects on how your body functions. An easy way to add protein to your diet is by working protein powders into some of your favorite recipes. If you're an elite athlete or someone who actively participates in physically demanding tasks, then the chances are that you have a bag of protein powder sitting somewhere in your house. If not, you might have enjoyed a shake or smoothie with protein powder before. Whether you use protein powder daily, occasionally, or not at all, you're bound to love one of the many different kinds of protein powders out there. Here are a few of our favorites: Vanilla Protein Powder Nutritional Booster Chocolate Protein Powder Nutritional Booster Chai Protein Powder Nutritional Booster Pea Protein Powder Whey Protein Powder There you have it! A few simple ways that you can begin adding protein to every meal. We hope that this article has helped you learn how to increase your protein levels and create meals that are as flavorful as they are nutritious. From incorporating more ancient grains into your diet to boosting your meals with all-natural protein powder, there are various ways that you can easily make protein a priority. Have a way of sneaking protein into meals that you love? We're always searching for the latest and greatest healthy hacks. Share your tips on how to increase protein in the comments below! From everyone at Bob's Red Mill, we wish you a happy and healthy day!
Bob's Red Mill
June 30 2020

Comments

Bob's Red Mill Logo

Our Company

Customer Support

FAQ
Join our table

Get baking tips, exclusive offers and other things straight to your inbox.

Connect with Us
© 1978-2025 Bob’s Red Mill Natural Foods
Terms of Use Privacy Policy Supply Chain Disclosure Cookie Notice Do not sell or share my info Manage Preferences