17 High-Protein Add-Ons to Instantly Boost Any Meal

If adding more protein to your meals sounds like a chore—or like turning every dish into a bodybuilder’s plate—consider this: you don’t need to reinvent your breakfast, lunch, or dinner. A protein boost can be as easy as a scoop, a sprinkle, or a spoonful. And if you’ve ever wished your salad kept you full longer or that your smoothie had more staying power, you’re not alone.

Whether you’re looking to feel more satisfied, build muscle, or balance your blood sugar, a few strategic add-ons can make a difference. We asked registered dietitian Tamar Samuels to share her favorite high-protein extras—no meal prep overhaul required. From creamy dollops to crunchy toppers, and options for both plant-based and omnivorous eaters, these ideas are all about working with what you already eat. Ahead, the easiest (and most delicious) ways to sneak more protein into your day.

Everyday Add-Ons That Pack a Protein Punch

Adding protein to a dish doesn’t mean starting from scratch. It’s about layering on smart extras. There are several foods you may already have in your refrigerator or pantry that you can add:

Cottage cheese: A versatile option, cottage cheese can be mixed into scrambled eggs or sauces, or dollop it onto baked potatoes and toast, says Samuels.

Greek yogurt: Stir it into oatmeal, swap it in for sour cream or mayo, or add a spoonful to soup before serving for extra creaminess.

Quick toppers for grain bowls or salads: Try hard-boiled eggs, canned tuna or salmon, or edamame. These come already prepped or can be prepped in advance and added in seconds.

Protein-Rich Toppings for Bowls, Salads, and Soups

Grain bowls and salads are blank canvases for high-protein add-ons. Samuels recommends grilled chicken, tofu, or boiled eggs for heartiness that doesn’t weigh you down.

For soups, go for a spoonful of Greek yogurt or cottage cheese, a sprinkle of Parmesan, or cooked ground turkey or chicken sausage. Even a handful of edamame or lentils can make a light broth feel more filling.

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Smart Ways to Boost Breakfast

Breakfast often leans carb-heavy—but it doesn’t have to.

• Preparing oatmeal with milk (dairy or a high-protein plant-based version) instead of water instantly adds about 8 grams of protein per cup.
• “Greek yogurt can offer up to 17 grams of protein per serving,” Samuels says. She suggests stirring it into your oats or blending it into smoothies for an easy upgrade.
• Other favorites: protein powder (10–30 grams, depending on the type), nut or seed butters (about 7 grams per 2 tablespoons), and chia or hemp seeds, which add 5–6 grams of plant-based protein in just a couple of tablespoons.
  

Plant-Based Protein Add-Ons That Deliver

There are numerous easy ways to add protein to your meals if you are vegan or simply don't want to add meat, seafood, or dairy to your meals. Tofu, tempeh, beans, lentils, and quinoa are all protein-rich and satisfying.

Tofu: Prep baked tofu or marinated tofu and keep on hand in the refrigerator to use with grain bowls, salads, fried rice, and more. Add tofu to your next stir fry for a protein boost.

Tempeh: Crumble tempeh into your tacos or use it in your favorite sauce instead of meat. It also makes a great salad ingredient, bringing protein but also making the dish more filling.

Beans: Whether you meal prep beans, cook them from scratch on the weekend, or open a can, beans are a great way to add protein fast. Use them in pasta, to top salads, or as part of a bowl. Take it up a notch and roast chickpeas to add more texture and crunch as well as plant protein.

Lentils: One of the most nutritious foods around, lentils are an easy add-on to all kinds of soups, stews, and sauces. Red lentils are the quickest cooking and break down when cooked; other varieties hold their shape and take a little longer to become tender.

Quinoa: Swap your usual rice for quinoa for a protein upgrade or add quinoa to a salad that doesn't always have a grain. Quinoa can replace oats as a breakfast cereal, too.

Seeds: Hemp seeds and chia seeds offer more subtle but equally valuable boosts.

Nutritional yeast: Also known as brewer's yeast, this is a quick way to add a savory, cheesy flavor to pasta, salads, and roasted vegetables—plus a few grams of protein per tablespoon.

Whole Foods vs. Powders and Bars

While Samuels recommends whole foods as the foundation, protein powders and fortified products can be helpful for those with higher needs. That includes athletes, older adults, and plant-based eaters. Her advice: “Choose powders with minimal ingredients, no added sugars, and third-party testing for quality.”

Also, beware of over-relying on packaged snacks. “Protein bars and powders can be helpful, but many are ultra-processed and high in sweeteners or artificial ingredients,” she says. Nuts and nut butters are also often overused. While they’re nutritious, they’re calorie-dense and can displace other important nutrients if you go overboard.

How Much Protein Can You Add?

Small additions can go a long way. Just one hard-boiled egg adds 6–7 grams of protein. A half cup of cottage cheese brings 14 grams. Two tablespoons of peanut or almond butter deliver 7 grams, and a quarter cup of hemp seeds adds 10 grams. Samuels says these small changes can easily add up to 10–20 extra grams of protein per meal.

Make It a Balanced Boost

While protein is key for satiety and muscle maintenance, Samuels emphasizes that balance is best. “Combining protein with complex carbs and healthy fats supports energy, blood sugar, and satisfaction,” she says. So pair Greek yogurt with fruit, or hummus with whole-grain crackers, for a more complete mini-meal.

With a few thoughtful tweaks—sprinkled, stirred, or sliced into the meals you already enjoy—you can feel fuller, stronger, and more energized. Whether you’re topping your soup with chickpeas or blending seeds into your smoothie, these simple add-ons make it easy to give your meals a protein-powered boost.