Boosting your protein intake doesn’t mean overhauling your entire diet. With a few simple ingredient swaps, you can easily increase your daily protein without sacrificing taste or convenience. Here are four easy swaps that will help you fuel your body and feel your best.
1. Chickpea-Based Pasta Instead of Wheat-Based Pasta
Traditional pasta may be delicious, but swapping it for chickpea-based pasta can significantly increase your protein intake while keeping the same comforting texture. Depending on what brand you choose, chickpea pasta can contain nearly double the protein of regular wheat pasta, plus it’s packed with fiber and essential nutrients.
How to Use It:
Swap it into any of your favorite pasta dishes—mac and cheese, spaghetti, or even cold pasta salads.
Pair with a lean protein source and veggies for a balanced meal.
(Check out Banza’s chickpea-based pasta options.)
2. Quinoa Instead of Rice
Quinoa is a complete protein, meaning it contains all nine essential amino acids that your body needs. Unlike white rice, which provides mostly carbohydrates, quinoa delivers a healthy helping of protein and nutrients in one tasty punch.
How to Use It:
Use quinoa as a base for grain bowls or side dishes.
Add it to soups, salads, or even breakfast dishes like oatmeal.
3. Greek Yogurt Instead of Sour Cream or Mayo
Greek yogurt is an easy swap that adds protein and probiotics to your meals while maintaining a creamy texture. It has nearly three times the protein of sour cream or mayo while also offering gut-friendly benefits.
How to Use It:
Use Greek yogurt instead of sour cream on tacos, baked potatoes, or chili.
Mix it into dressings, dips, or marinades for an extra protein boost.
4. Peanut Butter Instead of Jam
Swapping out sugary jams for peanut butter (or any nut butter) is a simple way to increase protein and healthy fats in your diet. While jam is mostly sugar, peanut butter provides lasting energy and keeps you feeling full longer.
How to Use It:
Spread peanut butter on whole-grain toast, rice cakes, apple slices, or air-fried sweet potato slices.
Add it to smoothies, oatmeal, or even yogurt for a protein-packed breakfast.
Small Changes, Big Impact
Making small ingredient swaps like these can help you reach your protein goals without drastically changing your diet. Whether you want to fuel up for workouts, support muscle recovery, or just stay full longer, these easy switches will help you build a stronger, healthier body—one meal at a time!
I hope this has served you well!
Amber Dabney Smith
Mind, Body, Spirit Fitness Coach
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