Protein has been mainstream for a while now. Once primarily the concern of dedicated bodybuilders, these days supermarkets aisles are filled with items in packaging that trumpets how many grams of protein they contain. Cottage cheese has become an unlikely social media hit, protein coffee is now a thing, and foods that never previously made a song and dance about their nutritional credentials are suddenly emblazoned with a “high protein” label.
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Of course, there are good reasons for the growing interest. Protein is essential for maintaining and repairing muscle, as well being key to supporting everything from hormone and enzyme production to immune function. And with greater awareness around the importance of maintaining muscle mass as we age (particularly for women), plus the rise in the use of GLP-1 medications – which can make getting adequate nutrition from a smaller volume of food more important – the conversation has moved far beyond gym culture.
But upping your intake doesn’t necessarily have to mean dumping protein powder into your morning smoothie or subsisting on egg whites and sirloin steak. Plenty of everyday foods contain considerably more protein than their reputations might suggest – and often come with plenty of fibre, healthy fats, vitamins and minerals to boot.
Nutritional yeast
If nutritional yeast still resides in the “things only vegans buy” category in your mind, it may be time to reconsider. Its nutty, Parmesan-adjacent flavour makes it an easy way to add savoury depth to everything from pasta and risotto to scrambled eggs, soups and roasted vegetables.
“Two tablespoons carry around 8g of protein, and it’s a complete protein too, with all nine essential amino acids, which is unusual for something that isn’t meat, dairy or soya,” says nutritionist Eleanor Hoath. In other words, that seemingly decorative sprinkling is doing more than simply adding flavour. Try stirring it through sauces or sprinkling it over salads, too.
Hemp seeds
Hemp seeds are surprisingly protein-dense. Dr Federica Amati, head nutritionist at Zoe, points out that they contain “around 31g of protein per 100g, while a more realistic three-tablespoon serving provides roughly 10g”. Their mild, slightly nutty flavour also means you don’t have to try very hard to incorporate them into a dish: scatter them over yoghurt or porridge, blend them into smoothies or add a spoonful to salads for added crunch.
Lupini beans
Anyone who has spent time in Italy will recognise lupini, where the little yellow beans are often served as an snack, but they deserve much more attention, nutritionally speaking. Dr Amati calls them “unsung Mediterranean Diet heroes”, and with around 12g of protein per 100g, it’s easy to see why.
They’re also a useful way to broaden the variety of pulses in your diet – something Dr Amati regularly advocates for gut health – and can be eaten straight from the jar as a snack or thrown into salads and grain bowls. Just be aware that jarred lupini can be fairly salty, so draining and rinsing them first is a good idea.
Gram flour
Gram flour, also known as chickpea or besan flour, is made entirely from ground chickpeas. It therefore brings some of the protein and fibre found in the whole pulse with it. Dr Amati recommends using it to make a “delicious protein-rich farinata” – this thin, crisp-edged chickpea pancake is simply made with gram flour, water and olive oil, and makes a simple base for housing vegetables, herbs and salads. It can also be used in savoury pancakes, fritters and batters, making it an easy cupboard swap when you want a little more nutritional value than standard white flour offers.
Pumpkin seeds
Pumpkin seeds are perhaps the easiest food on this list to incorporate without changing anything else you eat. “A small handful – about 30g – gives roughly 7g of protein alongside a good hit of magnesium and zinc,” says Hoath, who regularly recommends them to her female clients. Keep a bag in your desk drawer for snacking, scatter them liberally over salads and soups, or toast them briefly in a dry pan with spices to make them more exciting.
Tahini tends to be thought of as an ingredient rather than a food in its own right, but it is, essentially, just sesame seeds ground into a paste. “Two tablespoons gives around 5g of protein, plus a genuinely good dose of calcium and healthy fats,” says Hoath. It’s also one of the easiest ways to make a salad more substantial. Whisk with lemon juice, garlic and a little water for a creamy dressing, spoon over roasted vegetables, or for something sweeter, drizzle over dates or toast with a little honey.
Despite what its name suggests, buckwheat contains no wheat at all. It’s actually a gluten-free seed (or “pseudo-cereal”) and one that comes with a surprisingly useful amount of plant protein. “A cooked cup gives around 6g of complete protein,” says Hoath. You’ll find it in everything from Japanese soba noodles to French galettes, while the whole groats can be cooked much like rice or quinoa and added to salads. Buckwheat flour also makes particularly good pancakes – useful information regardless of its protein content.
Ordering edamame does more than simply keep you occupied until the sushi and sashimi arrives. Because they’re immature soybeans, edamame are naturally rich in plant protein and, unlike many plant sources, provide all nine essential amino acids. Cooked, shelled edamame contains around 12g of protein per 100g, alongside roughly 6g of fibre – an impressive return.
Cottage cheese tends to steal the show, but parmesan also overachieves on the protein front. The ageing process removes much of its water, leaving the nutrients – including protein – more concentrated than they are in softer cheeses. Of course, nobody is suggesting sitting down to tackle a chicken breast-sized portion. But it’s a good one to have in your back pocket – as a small amount can so easily be added to foods you’re already eating: grate it over eggs, soups and vegetables, shave it onto salads, or enjoy a few shards alongside fruit or nuts. It also provides calcium, although its high salt content means more isn’t necessarily better.
Mozzarella might be more readily associated with pizza than protein, but Dr Amati lists it among her more interesting protein-rich foods. A typical cow’s milk mozzarella contains around 17 to 18g of protein per 100g, meaning a 125g ball can provide upwards of 20g, alongside calcium and other micronutrients.
Tomatoes, basil and good olive oil are the obvious companions, but mozzarella also works beautifully with peaches or nectarines, roasted vegetables, lentils or beans. Pair it with pulses and plenty of vegetables, and you’re getting protein alongside fibre, and a greater diversity of plant foods – making for a far more substantial meal.
Small but nutritionally powerful, sardines offer plenty of high-quality protein – but it’s what accompanies it that makes them particularly useful: oily fish serves as an important source of long-chain omega-3 fatty acids, while sardines eaten with their soft bones also provide calcium.
Tinned versions also require precisely zero culinary talent. Mash them onto sourdough with lemon and black pepper, add them to tomato pasta, or serve with white beans, parsley and a sharp vinaigrette. Delicious.
Green peas
Peas have spent so long relegated to the side of the plate that it’s easy to forget they’re legumes. While they aren’t going to rival meat or fish for protein density, they contain considerably more than many other green vegetables – with the added advantage of fibre, too. Use them liberally: blend peas with herbs, lemon and olive oil for a dip; stir generous handfuls through risotto and pasta; or combine with edamame and feta for a protein-rich salad. Frozen peas count, too – making this perhaps the least labour-intensive of all the suggestions on the list.