We all know protein is essential for muscles, immunity, satiety, and even skin and hair health. But you don’t need shakes or bars to get enough.
Simple toppings can sneak in extra protein while also boosting flavor and texture. Here are easy, everyday add-ons that make a big difference.
Nuts and seeds
Hemp hearts, pumpkin seeds, and sesame seeds are excellent vegan protein sources that work on both sweet and savory dishes.
Chia, flax, walnuts, almonds, pistachios, and cashews also add crunch, flavor, and a protein kick.
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Dairy products
Greek yogurt and cottage cheese contain around 5–6 grams of protein per quarter cup.
They can be used as a dip, topping for grain bowls, or even mixed into salads for creaminess and extra nutrition.
Eggs
Each large egg provides about 6 grams of protein.
Add sliced eggs to salads, soups, or toast, or top off a stir-fry for a satisfying boost. Especially helpful at breakfast, when many people fall short on protein.
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Nutritional yeast
This plant-based ingredient delivers a nutty, cheesy flavor and 5–8 grams of protein per two tablespoons.
Sprinkle it over pasta, tacos, rice bowls, or even popcorn for a quick upgrade.
Powdered peanut butter
With most of the fat removed, two tablespoons still give about 6 grams of protein.
Use it dry in oatmeal and smoothies, or mix it with liquid to drizzle over toast, fruit, or pancakes.
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Edamame
A quarter cup packs an impressive 14 grams of protein.
Roast them as a snack, toss them into salads instead of croutons, or mash them into spreads with tahini or avocado.
Crumbled or blended tofu
Firm tofu has about 8.5 grams of protein per quarter cup and can be crumbled into stir-fries or used in sauces. Silken tofu works well in soups or creamy dressings.
Sprouted lentils
Half a cup provides 3–4 grams of protein along with a pleasant crunch. Sprouting makes them easier to digest, and they taste great on salads, sandwiches, or pizzas.
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Protein-rich combinations
Pairing several toppings together, like cottage cheese with almonds or tofu with edamame, can multiply your protein intake while keeping meals fun and varied.
Small changes with big results
You don’t need to overhaul your entire diet.
Simply adding these toppings to meals you already enjoy can easily push your daily intake past 30 grams of protein without much effort.
This article is based on information from Real Simple.
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