A high-protein diet isn't just reserved for bodybuilders anymore. Protein-packed foods have been at the forefront of diet trends for the past few years, thanks in part to TikTok recipes and products like the Ninja CREAMi. But health experts argue that protein isn't just a fad.
Everybody needs protein in their diet—whether you're keto or vegan. Beyond contributing to daily body function, protein keeps you feeling fuller longer. While nutritionists largely agree that the best diet is one rooted in moderation rather than trends, making a concerted effort to consume enough protein is great for your overall health.
Focusing on protein doesn't mean you should be stuck eating steak for every meal. You don't have to sacrifice the foods you love—in fact, you shouldn't. But if you want to consume more protein without overhauling your entire diet, you can lean on smart ingredient swaps to add more nutritional value.
We consulted health and nutrition experts and rounded up their favorite high-protein ingredients that can be used in every kind of recipe. Here are their top picks:
Greek Yogurt
Any recipe with a creamy component is a prime opportunity to introduce more protein, thanks to Greek yogurt. Compared to plain yogurt, Greek yogurt is strained to be thicker in texture, but as an added bonus, this also increases the amount of protein. "It is also an easy breakfast base and a single serving gives you 15 to 20 grams of protein," says ISSA-certified nutritionist and personal trainer Terry Tateossian.
Making a dip or dressing? Need a protein-packed chili topping? Looking for a more nutrient-dense alternative to heavy cream? Greek yogurt will always come to the rescue. "It’s a good way to add more protein without too much extra effort," says Dr. Elias Ortiz, Chief Bariatric Surgeon at Elias Ortiz & Company. "It also helps lighten up dishes while still keeping them rich and satisfying."
Milk
Our society has shifted towards plant-based milk, but aside from soy milk, no non-dairy milk comes close to the protein density of the real thing. It's also incredibly easy to integrate into your food. "Swap water with milk when preparing oatmeal, mashed potatoes, or soups for a creamier texture and an extra protein boost," says registered dietitian-nutritionist Lauren Manaker, MS, RDN, LD, CLEC, CPT.
A cup of milk is packed with eight grams of protein, whether you opt for whole, skim, or lactose-free. But Manaker says that people looking for even more nutrients should reach for ultra-filtered varieties, like Fairlife. The added filtration concentrates the protein, offering a whopping 13 grams per serving.
Whole Grains
A simple, but high impact substitution is opting for whole grain alternatives in a recipe. “Many people don’t realize that whole grains are a great source of protein," says Golnaz Friedman, Registered Dietitian at UC Davis Health. "Bonus, you get significantly more fiber as well and stay full longer. For example, one cup of cooked white rice has about four to six grams of protein and one cup cooked farro has over 12 grams."
Ortiz adds that quinoa especially is a heavy hitter, thanks to its protein composition. "It cooks up fluffy and has a slight nuttiness, but the best part is that it’s a complete protein—meaning it has all the essential amino acids," he says. "You can toss it into salads, soups, or even use it as a base for grain bowls to make your meal more filling."
Cottage Cheese
Unless you've never looked at a TikTok or Instagram Reel in your life, you're probably aware of the cottage cheese renaissance. It's not just a chunky breakfast ingredient served in a cantaloupe anymore; when blended, it's a rich, creamy, and protein-packed powerhouse that can be swapped into any recipe.
"It keeps things creamy without a strong flavor—so it works in both sweet and savory dishes," Ortiz says. "It’s another easy way to sneak in more protein without really changing the overall taste or texture of a recipe."
The recipe opportunities are endless. "I blend it into pancake batter, pasta sauce, or even smoothies," says Sarah Bond, food scientist, nutritionist, and recipe developer at Live Eat Learn.
Beans
You may already know about beans as a plant-based protein, but you may not realize just how versatile they can be. Because of their mild flavor, you can blend them up and integrate them into a variety of recipes. Ortiz in particular like using them instead of breadcrumbs when making meatballs. "They help bind everything together while giving a little extra texture, and they don’t overpower the flavor since their taste is quite mild," he says.
But beans offer more than just protein. "Beans are not only rich in protein, but they are also an excellent source of dietary fiber, which supports digestion and helps maintain a feeling of fullness," Manaker explains.
Tofu
Similar to beans, you're probably already familiar with tofu as a standalone protein. But it's incredibly easy to swap into recipes for extra protein. It just depends how you want to use it.
Bond especially loves reaching for silken tofu because of its soft, creamy texture. "It’s neutral in flavor and can be blended into smoothies and soups," she says. But if you want even more protein possibilities, try super firm tofu.
Not to be confused with extra firm, super firm tofu is typically sold in a vacuum sealed container instead of in water. And it has the most protein of any tofu variety—the block sold at Trader Joe's has a whopping 70 grams of protein. "Tofu is also a complete protein, meaning it contains all nine essential amino acids," Tateossian says.
One of our favorite ways to use super firm tofu is as a substitute for any crispy, crunchy topping. All you need to do is shred or grate it, toss it in a bit of oil and the seasonings of your choice, and bake it until it's toasty and crunchy—who needs a crouton?
Nutritional Yeast
Nutritional yeast is a seasoning that sneakily boosts the protein of whatever you're eating. "A quarter cup of nutritional yeast contains eight grams of protein," says Patricia Kolesa, MS, RDN, founder of Dietitian Dish LLC.
Since nutritional yeast naturally has a savory flavor, it's incredibly easy to add to recipes. Bond says it "adds a cheesy, umami flavor to popcorn, soups, and pasta while sneaking in extra protein and vitamin B12." A hearty sprinkle of nutritional yeast to your mac and cheese not only makes it more protein-rich, it also makes it taste better.
Expertise: TikTok Trends, Drinks, Pop Culture
Education: B.A. in Journalism and B.S. in Communications from NYU, Culinary Arts degree from The Institute of Culinary Education
About Me: As an associate editor at Delish, Gabby works on everything from features to recipes to content on our social media channels. Before joining the team, she wrote for StarChefs Rising Stars Magazine, Mashed, and Food52. When she’s not developing cocktail recipes, she’s making cocktail-inspired dishes like Dirty Martini Pasta and Aperol Spritz Trifle. Her features cover online trends like the Millennial Shopping Cart, rank everything from hard seltzers to frozen French fries, and answer some of your most pressing food safety questions. You can also find her posting content on Delish’s TikTok, including her three-part series about cooking like influencer Nara Smith that garnered over 3M combined views. She loves eating spicy food, collecting cookbooks, and adding a mountain of Parmesan to any dish she can.
