Carolyn J. Braden • 3 Minute Read
Healthy Protein Hacks: How to Eat More Protein Without Trying
Protein is one of the most important nutrients for staying energized, maintaining muscle, and helping you feel full longer. But many people think increasing their protein intake means complicated meal prep or eating the same foods over and over again. The good news? There are plenty of simple ways to sneak more protein into your daily routine without really trying.
With a few smart food swaps and easy habits, you can boost your protein intake while still enjoying the foods you love. We’ve done some testing so you don’t have to!
Shop the Post
Support me as a creator and shop my links with no extra cost to you! See my ideas come together via my Amazon Shop plus get buying links at affordable prices!
We also love shopping CVS (the ExtraCare card savings stack helping you to save!) and here are some of our CVS finds to stock up on (especially when you get that 40% off coupon!) and love Walmart (Walmart+ gets you free shipping and delivery on many items)!
Bookmark or pin this one by clicking the Pinterest SAVE button on the images in this article for mealtime magic in an instant.
More Product Loves
You can also get the products and more of my health and food loves via my Target shop here or my CVS Store here (use your ExtraCare card to double up on savings!) or via my shop my store here, above or below:
Why Protein Matters in Your Daily Routine
Protein plays a big role in supporting muscle health, metabolism, and overall wellness, especially as you age. It also helps stabilize blood sugar levels and keeps you feeling satisfied longer after meals. That means fewer energy crashes and less snacking on foods that leave you feeling sluggish. In my personal experience, I’ve noticed being able to build muscle more easier since adding more protein and we need muscles as we age for sure!
The key is spreading protein throughout the day instead of trying to eat it all at one meal. I started eating a bit more protein after listening to Dr. Amy Shah (she’s not only a Board-Certified physician, but she is also a nutritionist, which most doctors are not!) on the Mel Robbins podcast.
I started reading her book Hormone Havoc (I highly recommend it!), and realized that there were easy ways I could add a bit more protein to my diet that will help my hormone changes, weight and more. The book is very informational AND has recipes!
Some of favorite “sneak” protein additions
Always Check Ingredients and Nutrition Labels
When choosing protein-rich foods, it’s important to look beyond the protein number on the label.
Some products that claim to be high in protein can also contain high amounts of sugar, sodium, or unnecessary additives.
When shopping, take a moment to check:
Ingredient lists
Calorie content
Sugar levels
Sodium (salt) levels
Choosing cleaner ingredients can help ensure your protein choices support your overall health goals. Added sugars may make something taste good, but it may not be the best choice if you are trying to lower your sugar intake. The amounts of protein you need varies, so read guidelines here from the Mayo Clinic.
Try Ballerina Farm protein!
Try a Protein Smoothie
One of the easiest ways to add protein to your routine is with a smoothie. They’re quick, customizable, and perfect for busy mornings or afternoon snacks (think: that food craving you have when you are waiting for dinner and are about to make a poor snack choice…don’t do it!).
Dr. Amy Shah says to get in as much protein in the morning as you can, so you can feel full and energized for your day. I do that, but still have some later in the day as that is what works for me as my two eggs are usually very filling for my petite frame.
Add 2 pan cooked eggs to a crepe for a filling breakfast (bonus: you can add protein powder to them and make them protein crepes!) in my crepes recipe here or see me make them in my short video below via my YouTube channel @carolynjbraden:
One of my favorite options lately is Ballerina Farm Farmer Protein Powder. They’re simple to make and give you a solid protein boost without a lot of fuss. One packet (we love the Chocolate and Vanilla varieties) has around 24 grams of protein and around 2 grams of sugar (depending on the flavor you choose and the sugar is monk fruit, which I usually don’t care for but it works in this product well!). It also has 10 simple ingredients that you can pronounce, which is something we look for.
Try blending:
Milk or a plant-based milk (I like this 3-ingredient almond milk)
A scoop of your favorite protein powder or a packet of the Farmer Protein
Frozen fruit like berries or bananas
A spoonful of nut butter or chia seeds
Add a tablespoon of this no sugar added peanut butter to the chocolate protein if you like peanut butter chocolate flavors like me.
It takes just a few minutes and gives your day a protein-packed start.
Add fresh fruit to cottage cheese for a protein filled snack
Upgrade Your Breakfast with Cottage Cheese
Cottage cheese is one of the easiest high-protein foods to keep on hand. It’s creamy, versatile, and can be used in both sweet and savory meals.
One of my favorites is Nancy’s Probiotic Cottage Cheese, which not only provides protein but also includes probiotics to support gut health. I’ll usually have a couple of eggs, pan cooked with a bit of avocado oil, then a ¼ cup to a ½ cup of cottage cheese. Sometimes I will eat it for breakfast, sometimes with my lunch, but I try to sneak it in early as I can.
Easy ways to enjoy it include:
Topped with fresh fruit and honey
Mixed into scrambled eggs
Spread on toast with avocado
Added to smoothies (like my smoothie bowl recipe) for extra creaminess
Add it to a taco bowl for some sneaky protein deliciousness!
It’s an effortless way to sneak protein into your breakfast or snack time.
Try adding protein powder to smoothies and smoothie bowls!
Add Protein-Packed Yogurt to Your Routine
Another simple hack is swapping regular yogurt for a higher-protein option. Yogurt can be a great snack or breakfast addition when you choose the right kind.
I love Cocojune yogurt, which has a rich texture and pairs perfectly with granola, berries, or nuts. Adding yogurt to your day is one of the easiest ways to boost protein while still keeping things delicious. This is a non-dairy yogurt, making it perfect for vegans. Try the Cinnamon Vanilla and my husband loves the Pineapple Yuzu and Blueberry Lemonade.
If you want a dairy protein yogurt, we’ve tried Chobani 20G Protein Low Fat Yogurt cups (we’ve gotten the yogurts at Sam’s Club) and they are filling and delicious!
Try using yogurt:
In smoothie bowls
As a topping for oatmeal
With fruit and seeds as a snack (omit the seeds or fruit with seeds if you can’t have them)
As a base for dips and dressings
Add plain protein yogurt to meals in need of sour cream
Almonds have some protein and can be a good snack
Choose High-Protein Snacks
Snacking doesn’t have to mean empty calories. A few smart swaps can add a surprising amount of protein to your day.
Some easy high-protein snack ideas include:
Hard-boiled eggs
Cottage cheese with fruit
Yogurt with nuts or seeds (we love some whole natural almonds as an afternoon snack)
Nut butter with apple slices
Roasted chickpeas
Keeping protein-rich snacks around makes it easier to stay satisfied between meals.
Some healthy protein options
Add Protein to Foods You Already Eat
One of the best protein hacks is simply boosting the meals you already enjoy. While you may have a card deck size of chicken for dinner (that’s about a serving) that will provide you with a good amount of protein, but you can also add it in other ways too.
Try adding:
Hemp seeds to oatmeal
Chia seeds to smoothies
Greek yogurt to sauces
Beans to salads and soups (Can’t handle gas with some beans/foods? Sprinkle on some mustard seed powder…it helps with digestion)
Nuts to cereal or yogurt
Small additions like these can significantly increase your daily protein intake without changing your routine.
Small Protein Changes Make a Big Difference
Adding more protein to your daily routine doesn’t have to be complicated. By making small upgrades—like starting your morning with a smoothie, enjoying probiotic cottage cheese, or adding yogurt to snacks—you can easily boost your protein intake throughout the day.
With a few simple habits, eating more protein can become effortless and delicious.
Take Action
If you try any of my ideas, let me know how it turned out—or tag me when you try them because I LOVE seeing your posts💚 If you tag me using @carolynsbloomingcreations or @carolynjbraden, I’ll see it! Or tell me about it in the comments below.
If you loved this article, then we know you’ll love this one too: 11 Ina Garten Recipes You Can Make With 5 Ingredients or Less
Carolyn J. Braden is the owner of Carolyn’s Blooming Creations is a regular contributor and editor for CBC. She has been featured in numerous media publications such as InStyle Magazine, on HGTV, on Bustle.com, and more. She is the author of the books Georgia McMasters in Amethyst Lake Cemetery, How To Be Yourself: 3 Ways To Help You Being You, and the illustrator for the children’s book Bridging Connections. She is a former classroom teacher that now dedicates her life to educating others on how to live their most healthy, creative and happy life. Learn more about her visiting our About Us page.