We’ve all heard the message: eat more protein. And it’s for good reason—protein, alongside carbohydrates and fat, plays a starring role in muscle health, immunity, satiety, and even hair, skin, and nail strength. “Research shows that adequate protein intake can help support healthy body composition, glucose metabolism, and heart health, regardless of whether the protein comes from a plant or animal source,” explains registered dietitian and writer Staci Gulbin, MS, MEd, RDN. While protein bars and shakes can be helpful, whole-food toppings can sneak in extra protein and bring along vitamins, minerals, and flavor. “By adding protein-rich topping[s] to your meals, you can more easily meet your daily protein needs,” Gulbin says.
The best part? These small additions add up, and suddenly you’ve hit 30+ grams of protein without even trying.
Nuts or Seeds
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Hemp, pumpkin, and sesame seeds are protein-packed and vegan. “Sprinkle them on top of sweet or savory dishes like toast, fruit, wraps, salads, sandwiches, or even blended into a cream dip that can be used as a dressing or topping,” suggests registered dietitian Avery Zenker, RD, MAN. Hemp hearts are softer and similar in nutrition, just lower in fiber. Other options, such as chia seeds, flax seeds, walnuts, almonds, pistachios, cashews, sunflower seeds, and hazelnuts, can add protein as well. Every bit counts!
Dairy Products
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A quarter cup of Greek yogurt or cottage cheese contains five to six grams of protein, depending on its fat content. Cottage cheese can also work as a dip, “a topping on toast, crackers, grain bowls, and potatoes,” Zenker says. “Try a dollop of cottage cheese or a tablespoon of shredded cheddar on your salad,” Gublin suggests.
Eggs
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One large egg has six grams of protein. Slice it over a salad, perch it on toast (or a sandwich), drop it into soup, or lay over a stir-fry. “One study shows that older adults tend to have lower protein intake at breakfast,” Gublin says. “In this population, it may help to add slices of egg to your toast.”
Nutritional Yeast
Nutritional yeast is a powerhouse ingredient in plant-based cooking. PHOTO: MICHELLE LEE PHOTOGRAPHY/GETTY IMAGES.
Nutritional yeast is vegan, but it lends a cheesy and nutty flavor to dishes, plus five to eight grams of protein per two tablespoons. Zenker recommends adding it to potatoes, eggs, tacos, nachos, pasta dishes, stir fries, soups, and even popcorn. Moreover, Gulbin suggests tossing it into noodle or rice dishes.
Powdered Peanut Butter
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With most of the fat removed, two tablespoons of powdered peanut butter still deliver six grams of protein. “It can be sprinkled into dishes as it is…or prepared with liquid to drizzle or spread onto toast, crackers, pancakes, and more,” Zenker says. For dessert, “mix powdered peanut butter with cocoa powder, sweetener, and a splash of milk for a chocolate peanut butter sauce that can be drizzled onto fruit, toast, oatmeal, [or] yogurt.”
Edamame
Salted edamame.
One quarter cup of edamame has 14 grams of protein and plenty of fiber. Zenker suggests roasting it as a snack or swapping it in for croutons on salads. Try mashing it with some tahini or guacamole.
Crumbled or Blended Tofu
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“Tofu blends easily into a creamy sauce that can be used as a dip, dressing, or topping,” Zenker says. Firmer tofu equals more protein, with 8.5 grams of protein in a quarter cup. Silken tofu works wonderfully in softer sauces or soups.
Sprouted Lentils
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Treehugger / Jordan Provost
Half a cup of sprouted lentils has three to four grams of protein—plus a satisfying crunch. “Sprouting can help make lentils more digestible and improves the bioavailability of its nutrients,” Zenker says. Even better? They’re great on salads, toasts, or pizzas.