5 Ways to Add 10 or More Grams of Protein to Your Meals Without Using Protein Powder

Protein powders are convenient—but not the only (or always the tastiest) way to boost your protein intake. Whether you’re trying to stay full longer, support muscle recovery, or just eat more balanced meals, here are 5 smart, whole-food ways to add 10+ grams of protein to any dish—no scoop required.

1. Add a Cup of Cooked Lentils or Chickpeas

A cup of cooked lentils or chickpeas is a protein powerhouse, offering between 15 to 18 grams of protein. Imagine tossing these gems into your favorite soup or salad for a boost in nutrition and flavor. Their earthy texture complements grain bowls and pasta alike. Besides protein, these legumes are high in fiber, aiding digestion and stabilizing blood sugar levels. Perfect for anyone looking to add a hearty touch to their meals. Did you know that lentils have been cultivated since ancient times, fueling generations with energy and sustenance?

2. Use 3–4 Tablespoons of Hemp Seeds

Hemp seeds might be small, but they pack a protein punch of 10 to 13 grams in just a few tablespoons. Their subtle nutty flavor is perfect for blending into smoothies or stirring into your morning oatmeal. Sprinkling them over roasted vegetables or mixing into salad dressings adds both texture and nutrition. With the added benefit of omega-3 fatty acids, hemp seeds are a delightful way to enhance your meal. Fun fact: Known as a superfood, hemp seeds are actually a nut and have been used in traditional medicine for centuries.

3. Mix in Half a Cup of Low-Fat Cottage Cheese

Low-fat cottage cheese isn’t just for solo snacking. Mixing half a cup into scrambled eggs or layering it on toast with tomatoes or fruit adds 12 to 14 grams of protein. Its creamy texture enhances pancakes and savory dips alike. The cheese’s mildness means it boosts creaminess without overshadowing other flavors. Cottage cheese is not only nutritious but versatile, making it a staple in many households. Did you know? Cottage cheese was a popular food during World War I due to its availability and affordability.

4. Crack in 2 Whole Eggs

The humble egg, often underestimated, offers so much more than just breakfast potential. Cracking two whole eggs into your meal gives you 12 to 13 grams of protein, plus vital nutrients like healthy fats and B vitamins. Whether poached atop a rice bowl or fried next to a salad, eggs are incredibly versatile. Their rich yolks provide a creamy texture that complements a variety of dishes. Did you know? Eggs have been a symbol of fertility and rebirth in many cultures, celebrated in various culinary traditions worldwide.

5. Fold in Half a Cup of Cooked Chicken or Turkey

A half cup of cooked chicken or turkey is a lean protein option that offers 13 to 15 grams of protein. Adding it to soups, tacos, or wraps transforms your meal into a protein-rich delight. It’s especially handy for quick dinners, as even rotisserie chicken fits the bill. The mild flavor of poultry makes it adaptable to various cuisines, whether it’s an Italian pasta dish or a spicy Mexican burrito. Trivia time: Turkey, native to North America, was once so popular that Benjamin Franklin purportedly wanted it as the national bird.