Sneaking in Protein When Shakes Aren't Your Thing

Written by Carly Olin, Mayo Clinic dietetic intern 

Protein is essential for building and repairing muscles, bones, and other tissues in our bodies. While protein shakes are a popular option for meeting our daily protein needs, they may not be everyone’s preference. Fortunately, there are numerous and delicious ways to incorporate protein into our diet without relying solely on shakes.

Here are some ways to sneak protein in without shakes:

Dairy Products

· Use plain Greek yogurt or low-fat cottage cheese as a base for sauces, dips, or dressings

· Sprinkle shredded cheese on top of salads, omelets, pasta, and roasted vegetables, or enjoy it alone as a snack

· Choose skim or 1% milk as a protein-rich beverage option or use it in smoothies, oatmeal, cereal, soup, or hot chocolate

Eggs

· Make a batch of hard-boiled eggs and keep them handy as a snack or add to salads and sandwiches

· Make egg bake, quiche, and breakfast casseroles

Meat, Poultry and Fish

· Add lean meat, poultry or fish to soups, stews, salads, and casseroles

· Add small pieces of meat to omelets, scrambled eggs, and quesadillas

Nuts and Seeds

· Add nuts and seeds to baked goods, smoothies, oatmeal, yogurt, and roasted vegetables

· Spread nut butter on whole-grain toast, rice cakes, or apple slices for a satisfying snack

Beans, Peas, and Lentils

· Add beans to soups, salsa, rice, or sandwiches

· Create bean-based dips by blending cooked or canned beans with herbs, spices, and a touch of oil

· Try legume-based pasta, such as chickpea, red lentil, or black bean pasta

Soy Products

· Add smooth silken tofu to smoothies, soups, puddings, and dips

· Add soft tofu to pasta, rice, or sandwiches

· If you prefer a plant-based milk, try choosing soy milk for its higher protein content

What are your favorite ways to enjoy protein?