Here's 5 Easy Swaps to Increase Your Protein Intake

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 Top Five Higher Protein Swaps


Are you looking to increase your protein intake but aren't sure how? Follow along and let me show you my favorites to swap when I want to boost my protein. We all have different goals and protein needs, however some individuals may require a little extra!  


Let’s get into it! 


  1. Regular Yogurt → Greek Yogurt 



  • Greek yogurt contains 18g protein per serving (¾ C) and regular yogurt only contains 5g per serving (¾ C)

  • Greek yogurt is extremely versatile and can also be used to substitute sour cream, or made into a dressing/dip


  1. Regular Pasta → Banza Pasta 



  • Banza pasta contains 20g of protein per serving (3.5 oz) and regular pasta only contains 7g per serving (2 oz)

  • Dont worry! Banza pasta offers a variety of different shapes and sized pasta to make sure you can get your favorite kind! 


  1. Ricotta Cheese → Cottage Cheese

 

  • Cottage cheese contains 13g of protein per serving (½ C) and ricotta cheese only contains 5g per serving (¼ C)

  • Did you know Starbucks egg bites contain cottage cheese? The cottage cheese helps make the eggs fluffy while adding extra protein! 


  1. Chocolate Bars → Protein Bars

    • Protein bars contain ~20g of protein per serving and chocolate bars only contain 2g per serving 
    • If you’re craving a sweet treat, try a protein bar next time! There are numerous flavors to choose from, just watch for the added sugar content.   



  1. Rice → Quinoa 



  • Quinoa contains 6g protein per serving (¼ C) and white rice contains 4g per serving (½ C)

  • Add quinoa to your salad to add some extra protein! 


Now that you’re a “pro” at higher protein swaps, I challenge you to try something new and

experiment! Remember, don’t knock it till you try it!   


Recipe for Inspiration 


Egg Bites (Yields 12)


Ingredients:


  • Cooking spray 

  • 8 eggs 

  • 1 C cottage cheese 

  • ½ C sharp cheddar cheese 

  • Veggies, roughly chopped (optional)

  • Fresh chives, roughly chopped 

  • Salt and pepper to taste 


Directions:

  • Lightly spray a silicon muffin pan. Preheat oven to 350℉
  • In a blender, blend together the eggs, cottage cheese, cheddar, salt, and pepper until smooth
  • Divide the egg mixture into the cups of the muffin pan filling each about half full. Sprinkle with the chopped chives and veggies (optional) 
  • Bake for 20-22 minutes or until muffins are slightly firm to touch in the center. Remove the muffin pan from the oven and let cool
  • Store egg bites in an airtight container in the refrigerator for up to 5 days.


https://therealfooddietitians.com/a-basic-egg-bites-recipe/


C.G

Comments

  1. Makenna SladkyOctober 8, 2024 at 9:57 AM

    I love Banza pasta! I have never tried cottage cheese though but I think I will need to give it a chance after reading your blog (and incorporate quinoa in a little more to my meals rather than rice)!

    ReplyDelete

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