Hold the protein powder—here are seven tastier ways to add more protein to your everyday meals

Protein powder is now a common addition to chocolate bars, milkshakes, cereal and more, and the protein hype looks set to continue into 2026.

It is essential to have enough protein in your diet because it supports growth, repair and maintenance of the body's bones, muscles, cartilage, skin, hair, nails and blood. Protein also helps with hormone production, nutrient transport and providing energy.

But eating enough protein doesn’t require you to develop a taste for protein powder. There are some very easy ways to get extra protein into your everyday meals and snacks, and as a PN1 nutrition coach and personal trainer, I’m always suggesting simple add-ons to my clients, friends and family.

Here are seven fuss-free ways to increase your protein intake without turning to protein powder.

1. Scatter seeds on salad

Whether you prefer chia, flax, hemp, pumpkin, sunflower or sesame, seeds are a great way to boost your intake of healthy fats, various vitamins and, of course, protein.

The easiest way to eat seeds is to sprinkle on salads or breakfast bowls or add them to a trail mix of nuts and raisins.

If you’ve got time, roast a mix of pumpkin, sesame and sunflower seeds with a little soy sauce and add to leafy greens, soups or curries for added flavour and crunch.

2. Add peas to pasta

These small but mighty vegetables are high in protein, with 8g of the macronutrient per cooked cup. This makes them one of the richest vegetable sources of protein, hence the use of yellow split peas as a major ingredient in vegan protein powders.

The green pea variety is very versatile when it comes to cooking due to its mild, sweet taste and can be added to pastas, soups, omelettes, curries, stews and stir-fries.

3. Sprinkle nutritional yeast in stews

Not only is nutritional yeast high in protein, it also has a delicious cheesy flavor that can lift a bland dish.

It comes in flakes, granules or powder and has around 5g of protein for every two tablespoons.

It is also a complete protein, which means it contains all nine essential amino acids that our bodies require. Sprinkle straight onto your stew, salad or pasta.

4. Pile spinach into everything

The green superfood is so versatile it can be added to most dishes and snacks without altering the taste—smoothies being a perfect example.

Spinach is an excellent source of iron, folate, potassium, and vitamins A, C and K, and while it only contains something like 2.9g of protein per 100g, because of the way it wilts down, you can easily add large quantities of spinach to omelets, curries and pasta sauces to give you a few bonus grams of protein.

5. Spread cottage cheese on bagels

Cottage cheese is an excellent source of high-quality protein with around 10 to 15g of protein per 100g—depending on the type you buy.

Spread cottage cheese on your bagel or toast for a delicious breakfast, pile it on to pancakes and overnight oats, or stir it into scrambled eggs for added creaminess and an additional protein boost.

The mild flavour of cottage cheese makes it the perfect protein add-on, so drop it into everything from pasta sauces to mashed potatoes.

6. Add edamame to stir-fries

Rich in vitamins, minerals and fiber, and with 17g of protein per cup (155g), it’s no surprise that edamame is considered a superfood.

Whether you buy them as whole or shelled beans, they make a perfect starter or snack, or add to curries, stir-fries, stews, rice dishes or salads for a main meal.

If you want to prepare edamame at home, boil or steam until tender—sprinkle with sea salt or spices to make them extra tasty.

7. Throw some chickpeas in a curry

The chickpea has become synonymous with hummus, but there’s so much more to the legume, which is also known as a garbanzo bean.

It’s cheap, readily available, easy to store as a canned food, and best of all, there's about 14g of protein in a cup of cooked chickpeas (even more in chickpea flour).

Add to both meat or veggie curries, stews or salads to boost your protein, iron, folate and magnesium intake.