Pro Tips - All About Protein
Easy Ways to Sneak More Protein
Into Your Day
Upgrade what you are already eating.
Let’s just say it: hitting your protein goals does not mean choking down plain chicken and calling it good.
If your idea of “more protein” is just adding another sad scoop of grilled chicken to your salad… we need to talk.
As a gluten-free personal chef, I’m not interested in dry, joyless food. I’m interested in meals that taste indulgent, feel balanced, and quietly deliver 30g+ protein without you overthinking a single bite.
Here’s how to sneak more protein into your day — without turning your kitchen into a bodybuilding prep station.
Don’t add more meals. Upgrade the ones you already love.
Eggs & Dairy: The Creamy Power Move
Add an egg to avocado toast or a rice bowl.
Hard boil a bunch of eggs – grab and go protein is that easy.
Stir cottage cheese or Greek yogurt into smoothies, pasta sauces, oatmeal and even soups.
In baking recipes- swap sour cream for blended cottage cheese (no one will know, I promise).
Blended cottage cheese is the stealth weapon. Creamy, neutral, and high in protein. It disappears into sauces, soups, even baking.
Suddenly your cozy bowl of pasta? Working harder for you.
"When protein is ready, you use it. When it’s not? You grab crackers. Trust me - I freaking love crackers but they aren't protein."
Legumes & Seeds
Mix chia, hemp, or flax seeds into yogurt and oatmeal.
Toss lentils or chickpeas into soups, salads, and stews.
Add white beans to blended soups for a protein-thickening trick.
These are quiet additions that bulk up nutrition without changing flavor.
Check out these posts.
Meat & Fish
- Keep shredded chicken in the fridge. Buy it from the store for an even quicker protein hack.
- Prep tuna or salmon for quick salads and wraps.
- Canned salmon and tuna are great grab and go snacks or mini meals – we all eat in the car at some point – let’s make it high in protein.
Unexpected Add-Ins (That Actually Work)
Let’s get bold.
Add nut butter to smoothies.
Stir whey or soy protein powder into pancakes, muffins, or baked oats.
Add collagen to coffee or oatmeal.
Pro Tip: nut butters are calorie-dense. Delicious? Absolutely. Just measure a tablespoon so you don’t go crazy but still get the flavor and the added protein.
The Real Secret
Protein isn’t about eating more. It’s about upgrading smarter.
You can absolutely have baked treats. Pasta. Cozy bowls. Just make them work for you. That’s the difference between dieting and building meals like a chef. You can do it.
Have you seen these recipes?
Hi, I'm Kat.
Welcome to my Kitchen Counter. I’m excited to share with you a new series called “Make my kitchen work for you” along with a collection of blog posts about a variety of topics – building a gluten free pantry, staples to always have on hand and gift guides for the Chef in your life. Take a look around. I’d love to hear from you – do you like these posts?
