She Strengthens

Unlock the Power of Protein: 12 Surprising Sources to Boost Your Intake

When it comes to protein, we often think of the usual suspects: chicken, fish, eggs, and beans. But what about the lesser-known protein powerhouses hiding in plain sight? From whole grains to cheeses and veggies, there are plenty of unexpected sources that can help you meet your daily protein needs.

Sweet Potato: The Starchy Superstar

Sweet potatoes are often overlooked as a protein source, but with 4 grams of protein per cup, they’re a game-changer. Blend cooked sweet potato flesh with dairy or plant milk, banana, cashew butter, and pumpkin pie spice for a delicious and filling smoothie.

Artichoke Hearts: The Unlikely Hero

Artichoke hearts may seem like an unusual protein source, but they pack a punch with 4 grams of protein per cup. Add them to pasta dishes, risottos, or blend into a creamy dip with Greek yogurt, garlic, olive oil, and lemon juice.

Boca Veggie Burgers: A Protein-Packed Patty

Boca’s veggie burgers are a convenient and tasty way to boost your protein intake, with 15 grams per patty. Use them in place of traditional beef burgers or as a filling for tacos or omelets.

Leafy Greens: Popeye’s Favorite Snack

Spinach, collard greens, and Swiss chard are all high-protein leafy greens, with 5, 4, and 3 grams of protein per cooked cup, respectively. Blend them into a pesto-like sauce with parsley, garlic, olive oil, and lemon juice for a tasty topping.

Goat Cheese: The Calcium-Rich Protein Source

Goat cheese is a surprisingly good source of protein, with 6 grams per ounce. Spread it on whole-wheat bread with strawberry preserves for a grown-up take on PB&J.

Whole-Wheat Pasta: The Carb That Counts

Whole-wheat pasta is more than just a carb-heavy side dish – it’s a protein powerhouse, with 7.5 grams per cup. Add it to frittatas, quiches, or use as a base for grain and veggie bowls.

Peas: The Little Green Protein Machines

Green peas are often overlooked as a protein source, but they pack a whopping 8 grams of protein per cup. Blend them into a sweet green hummus with tahini, garlic, and lemon juice.

Quinoa: The Protein-Rich Grain

Quinoa is a complete protein, delivering 8 grams per cooked cup, along with iron and magnesium. Use it as a base for grain and veggie bowls, or cook it in milk and top with fresh fruit and nuts.

Pumpkin Seeds: The Crunchy Protein Snack

Pumpkin seeds are a tasty and convenient way to boost your protein intake, with 9 grams per 1/4-cup serving. Fold them into wild rice with dried cherries for a nutritious filling.

Parmesan Cheese: The Hard Cheese with a Soft Spot for Protein

Parmesan cheese is packed with protein, with 10 grams per ounce. Enjoy it as a snack with fresh fruit, or use it to add depth to pasta dishes and salads.

Kamut: The Ancient Grain with a Modern Twist

Kamut is a nutty and sweet ancient grain that’s loaded with protein, with 11 grams per cooked cup. Use it in place of Arborio rice for a fresh take on risotto.

Hemp Seeds: The Tiny but Mighty Protein Source

Hemp seeds are small but pack a big protein punch, with nearly 13 grams per 1/4-cup serving. Add them to your favorite vinaigrette recipe for a creamy and nutritious dressing.

By incorporating these 12 surprising protein sources into your diet, you can boost your intake and keep your muscles happy and healthy. Get creative and experiment with new recipes and combinations to make protein-packed meals that will leave you feeling full and satisfied.