Boost Your Protein Without Chicken or Tofu: Try These Hacks!

Well, if you’re aiming to hit your protein goals, you’re in the right place. Today, we’ll talk about protein and share some clever ways to add more to your diet. No, it’s not just about eating more chicken or tofu. We’ll explore some sneaky hacks to boost your protein intake effortlessly.

Easy Ways to Add More Protein

Protein is essential. It helps with muscle growth, keeps you full, aids in weight loss, supports healthy aging, maintains bones, and aids in recovery from illness and injury. Generally, aim for 20-30% of your daily calories from protein.

1. Pick High-Protein Carbs

Instead of regular white rice, which has 4 grams of protein per cup, opt for grains like amaranth (9 grams of protein per cup), quinoa (8 grams), or wild rice (6.5 grams). These options also add fiber, which helps keep you full longer.

2. Use Bone Broth for Cooking

Cooking your rice or grains in bone broth instead of water is an easy way to increase protein content. One cup of white rice cooked in bone broth has over 12 grams of protein.

3. Add Protein Powder to Cereal Milk

Mix protein powder into your milk before pouring it over cereal. This simple trick can add up to 22 grams of protein to your breakfast.

4. Add Beans to Soups

White beans are a fantastic addition to soups. They add creaminess and protein without altering the flavor much. Half a cup of white beans adds 9 grams of protein and 5 grams of fiber.

5. Mix Cottage Cheese with Avocado

Mash cottage cheese into your avocado toast. This not only stretches the avocado but also adds 13 grams of protein per half cup of cottage cheese.

6. Use Silken Tofu in Smoothies

Silken tofu is a great, flavorless addition to smoothies. It adds body and protein without changing the taste.

7. Make Chia Pudding with Kefir

Kefir, a fermented dairy drink, is packed with probiotics, calcium, and protein. Using kefir instead of almond milk in chia pudding increases the protein content from 5 grams to 14 grams per cup.

8. Combine Oats with Hemp Hearts

Mix equal parts oats and hemp hearts. This boosts your oatmeal’s protein content from 5 grams to 14 grams per serving. Cooking oats in milk instead of water adds even more protein.

9. Whip Egg Whites into Oatmeal

Cook your oatmeal with water and add a mashed banana for sweetness. Then, whip in a cup of egg whites during the last stage of cooking. This adds over 30 grams of protein to your bowl.

10. Add Egg Whites to Whole Eggs

While cooking eggs, add extra egg whites to increase the protein content. Two whole eggs and two extra egg whites provide 22 grams of protein.

11. Enhance Your Dips

Add cottage cheese or Greek yogurt to hummus or guacamole. A quarter cup of these high-protein dairy products adds 6-8 grams of protein to your dip.

12. Upgrade Your Mac and Cheese

Add a cup of pureed cottage cheese and some chopped broccoli or cauliflower to your boxed mac and cheese. This thickens the sauce, adds protein, and incorporates veggies for extra fiber.


There are many ways to sneak more protein into your diet. These hacks are simple, practical, and effective. I hope you found these tips helpful.

Let me know your favorite protein hacks in the comments below, and don’t forget to subscribe for more tips!

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