While there are plenty of fancy protein-fortified snacks on the market, it is possible to increase your intake with whole foods and pantry staples.<\/p>\n
Spreads are an easy way to add flavor and nutrients to any meal. And if you love bread \u2014 which is not very high in protein \u2014 they\u2019re a no-brainer to help meet your goals. <\/p>\n
When imagining a high-protein spread to make toast or sandwiches more filling, peanut butter may come to mind.<\/p>\n
In the United States, peanut butter and other nut butters are incredibly popular options for breakfast, lunch and dessert.<\/p>\n
They can be healthy<\/a> when consumed in moderation as part of a balanced diet, TODAY.com reported previously. Nuts are known for their protein, healthy fats and dietary fiber, which can help keep you feeling full. <\/p>\n However, many popular varieties of nut butter sold in the U.S. are high in added sugars and other additives. <\/p>\n Nut butters are also calorie-dense, and can drastically up your intake if you eat more than the recommended serving size (two tablespoons), according to dietitian and TODAY.com nutrition editor Natalie Rizzo \u2014\u00a0and most Americans are eating way too much of it already, per the Cleveland Clinic<\/a>.<\/p>\n While nut butters do offer a modest 7 grams of protein per serving, they aren\u2019t the only spreadable source of this muscle-building nutrient. <\/p>\n Healthy High-Protein Spreads <\/p>\n Spreads can be added to bread, sandwiches, wraps, rice cakes and other foods. In addition to texture and flavor, these can provide high-quality protein, vitamins and minerals. <\/p>\n The extra protein helps with satiety and provides lasting energy. It\u2019s also crucial for muscles to rebuild and repair after exercise. <\/p>\n The average healthy adult needs about 1.2\u20131.6 grams of protein per kilogram of body weight per day, per the 2026-2030 Dietary Guidelines. <\/p>\n For a 150-pound person, that\u2019s about 81\u2013109 grams of protein per day \u2014 all that protein math<\/a> boils down to about 20-40 grams per meal, says Rizzo. <\/p>\n Here are some dietitian-approved creative, high-protein spreads that offer at least 9 grams per serving.<\/p>\n Greek Yogurt<\/p>\n Greek yogurt isn\u2019t just a breakfast bowl staple. It can be used as the base of high-protein, savory and sweet spreads. <\/p>\n One-quarter cup (about 100 grams) of plain, non-fat Greek yogurt <\/a>provides about 10 grams of protein for about 60 calories. It\u2019s also a good source of minerals and gut-healthy probiotics. <\/p>\n Greek yogurt makes an excellent base for a healthier ranch dip, for example, Julia Zumpano, a registered dietitian with the Cleveland Clinic\u2019s Center for Human Nutrition, tells TODAY.com. Mix in seasonings and herbs, and you\u2019ll have a spread that\u2019s full of flavor but lower in calories than the typical store-bought dressing.<\/p>\n One of Rizzo\u2019s favorite hacks is to blend Greek yogurt with avocado, lime juice and seasonings for a high-protein guacamole-inspired spread<\/a>. <\/p>\n If you have a sweet tooth, you can blend or top the yogurt with mashed berries, fresh fruit or preserves.<\/p>\n Whipped Tofu<\/p>\n Whipped tofu is a dairy-free spread that\u2019s versatile and packed with protein. <\/p>\n One half-cup serving of firm, raw tofu<\/a> (whipped into a spread) is packed with 21 grams of complete protein to support muscle growth and repair.<\/p>\n Tofu is also one of the best plant-based proteins to support bone health, Rizzo previously told TODAY.com. Tofu is made from soy milk, which is often coagulated using calcium compounds.<\/p>\n On its own, tofu doesn\u2019t taste like much. Whipping the tofu in a food processor with water, olive oil and seasonings turns a humble flavorless block into a rich, high-protein spread.<\/p>\n Blended Cottage Cheese<\/p>\n Cottage cheese is a favorite among dietitians for breakfast. It also makes a versatile high-protein base for spreads and dips.<\/p>\n One half-cup serving of 2% cottage cheese<\/a> packs about 12 grams of protein, along with calcium to support strong bones and B vitamins for energy metabolism, according to registered dietitian and author Frances Largeman-Roth. <\/p>\n Cottage cheese is known for its clumpy texture and firm curds, but it can also be made into a creamy spread. Largeman-Roth\u2019s favorite hack is to blend the cottage cheese \u2014 adding water or milk to adjust the thickness \u2014\u00a0until it\u2019s smooth. <\/p>\n \u201cIt\u2019s a favorite toast topper of mine,\u201d says Largeman-Roth.<\/p>\n Mix in your favorite savory seasonings or top the cottage cheese spread with fresh fruit. You can also use blended cottage cheese in place of cream cheese or mayonnaise.<\/p>\n Chickpea Mash<\/p>\n If you\u2019re looking for a plant-based spread that\u2019s rich in protein, chickpea mash is quick and budget-friendly option. Simply mash cooked chickpeas into a chunky spread with lemon juice and spices of your choice.<\/p>\n One serving (about a half-cup) of canned, drained chickpeas<\/a>, mashed, offers over 9 grams of plant protein. <\/p>\n Chickpeas are considered a complete protein because they provide all nine essential amino acids. They also offer some dietary fiber to support healthy digestion, as well as vitamin B6<\/a> to support healthy nerve and immune function.<\/p>\n Mashed whole chickpeas typically offer a bit more protein than store-bought hummus, and it\u2019s easy to make at home.<\/p>\n Ricotta<\/p>\n Ricotta cheese is another protein-rich dietitian favorite to add to toast, sandwiches, pasta and more. Next to cottage cheese, it\u2019s one of the highest-protein cheeses you can eat.<\/p>\n One half-cup of part-skim ricotta<\/a> provides about 14 grams of protein to keep you feeling full and support muscle growth. <\/p>\n The fresh, soft Italian cheese is packed with whey protein, the same type you\u2019ll find in many popular protein powders.<\/p>\n \u201cFor those who prefer lighter toppings, ricotta cheese with an all-fruit preserve offers a delicious mix of protein and fruit,\u201d says Zumpano.<\/p>\n Edamame Dip<\/p>\n Edamame dip<\/a> is bursting with color, flavor and protein. The immature soybeans, which are harvested when green and tender, top the list of beans with the most protein<\/a> per serving, per Rizzo.<\/p>\n When blended into a dip with olive oil, miso, lemon juice and spices, edamame becomes a delicious high-protein spread. <\/p>\n One half-cup of boiled, shelled edamame<\/a> provides over 9 grams of protein and 4 grams of dietary fiber.<\/p>\n