Protein is trending and continues to be top of mind for many people, but I like using real foods to get my daily serving over supplements or powders. I even wrote a book on the topic recently: Healthy Living, High-Protein Cookbook: 85 Recipes and Meal Plans to Build Muscle, Balance Metabolism and Thrive at Any Age. In it, I talk a lot about how to add easy-to-find ingredients into meals like salads, smoothies, and even baked goods to increase your daily protein needs. It’s quick to do and even better — you probably already have these ingredients stashed in your pantry or kitchen. Below, you’ll find a list of foods that can add an extra dose of protein into any dishes. I'll also explain why using several of these foods has nutritional benefits beyond the added protein.

Should You Eat Various Sources of Protein in One Meal?

Recently, there’s been a lot of chatter about animal verses plant-based proteins. Animal proteins provide all the essential amino acids your body needs. You can also get these essential amino acids by eating a variety of plant proteins like beans, soy, lentils, nuts, and peas. But there is more to the story that you may not have considered.

Eating a variety of proteins at once, even in small amounts, can help add a few additional grams of protein into a meal or snack. It's also a way to get a wider variety of foods and nutrients into your diet, including vitamins, minerals, phytonutrients, and more.

8 Underappreciated Sources of Protein

Not only will many of the foods below contribute a few grams of protein and other important nutrients to your meal, but they'll also add flavor or texture to your dishes. You don’t need tons of them — a little goes a long way.

Hemp Seeds

Certain varieties of the hemp plant produce hemp hearts or hemp seeds. Three tablespoons of Manitoba Harvest Natural Hemp Hearts provide 180 calories and 10 grams of protein. As I don’t always want the seed-like texture, I love adding ground hemp seed to smoothies, chili, sauces, batters, and other dishes. In addition to protein, hemp (seeds or ground) provides healthy omega-3 fat, iron, numerous B-vitamins, copper, and magnesium.

Chia Seeds

Another popular seed that can add protein, chia seeds can be used to make chia pudding or sprinkle on salads. Three tablespoons of 365 Whole Chia Seeds provide 150 calories and 6 grams of protein. Just like hemp, ground chia is another option to add to many dishes. You can even swap 1/4 cup of all-purpose flour for the same amount of ground chia seeds in baking recipes. Spectrum Essentials Ground Chia Seed provides 60 calories and 2 grams of protein per 2 tablespoons, along with omega-3 ALA fat.

Flax Seeds

Finishing off this trio of seeds is flax, which is available as whole seeds and ground flax meal. Two tablespoons of Bob’s Red Mill Flaxseed Meal provide 70 calories and 3 grams of protein — plus it’s a good source of fiber, providing 11-percent of the daily recommended amount. Additional nutrients in flax include thiamin, magnesium, copper, and manganese.

Parmesan Cheese

A little goes a long way when it comes to this rich, savory cheese. Two tablespoons of grated Parmesan provides about 42 calories and 3 grams of protein. It also provides calcium and phosphorus. Sprinkle it over salads, cooked vegetables, pasta, and other dishes for a satisfying meal with all the benefits.

Nutritional Yeast

Nutrition yeast is a vegan-friendly way to add cheesy flavor to pasta, eggs, and many other dishes. Two tablespoons of Bragg Nutritional Yeast, provides about 30 calories and 5 grams of protein, plus an array of B-vitamins, including vitamin B-12.

Ultra-Filtered Milk

Ultra-filtered milk, like Fairlife, provides about 13 grams of protein per 1 cup serving, while traditional milk provides 8 grams. Both are fabulous sources of protein, but the ultra-filtered milk will give you 50-percent more protein. Ultra-filtered milk is made — just like the name says — by filtration. That means the lactose (or milk sugar), is filtered out leaving a higher concentration of protein in the milk. Many brands are also lactose-free (like Fairlife) so check the label. Use it to make chocolate milk or hot cocoa, or add to sauces, batters, hot or cold cereal, and anywhere else you typically use milk.

Kale and Broccoli

Green vegetables, like kale and broccoli, can add some protein and help meet your daily recommended vegetable goals. It’s a win-win since 90-percent of Americans don’t meet their daily recommended amount of vegetables. One cup of chopped kale or chopped broccoli provides around 2.5 grams of protein. They both also add fiber, antioxidants A and C, and calcium. Add it to egg dishes, pasta dishes, rice dishes, and many more.

Millet and Farro

Ancient whole grains, like millet and farro, are also nice ways to add protein and fiber to your meals. Bob’s Red Mill Millet provides 5 grams of protein per 1/4 cup (measured dry). Both millet and farro also provide 5 grams of protein per 1/2 cup uncooked grain. Italian Farro by 365 provides 6 grams of protein per 1/4 cup dry. Additionally, these grains provide fiber, magnesium, and iron, and cook similarly to rice — just check the package directions for the exact ratio. You can add dry millet or farro to soups, chili, or enjoy them as a tasty side dish.

Bottom Line: By adding or swapping one or two ingredients, you can add protein and get a wider variety of nutrients in everyday meals and snacks.

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