6 High Protein Swaps [Easy]

Great for weight loss and curbing hunger, these high protein swaps help you easily get more protein into your diet. The swaps are simple to work into your diet and great for anyone trying to eat healthier and actually stay full after their meals.

When it comes to training, I always tell people that the little things add up. When it comes to increasing your protein intake, every little bit matters.

This means that even the smallest swaps can help you increase your daily intake, lose weight, stay full, and boost your immune system.

Before you dive in, learn more about how much protein you really need and start reaping the benefits of a high protein diet... without sacrificing foods you already enjoy.

How Much Protein Do We Need?

Though the allotted official amount is fifty grams of protein per day, many of us in the sports world know that that amount is just far too low.

When this number came up, it was based on how much protein we need to survive.. not thrive.

My recommendation for clients is to have everyone eat 1 gram/lb bodyweight (one gram of protein per pound of bodyweight) per day.

This may seem like a lot when you’re not used to it. However, once you see what protein can DO, most clients make it a priority.

Our bodies can only store so much protein. This means that we need to take in amino acids daily to keep ourselves topped up. Think of a sink full of water.. without a plug. To keep it full you need to keep running the water lesson.

High Protein Swaps In Everyday Foods

Below are 6 food swaps you can use to eat more protein. Some of them are used in baked goods and cooking and others are helping you make better choices when it comes to snacking. Regardless, their protein food staples that should make it into every pantry or kitchen.

1. Greek Yogurt For Sour Cream

This only applies to those who aren’t dairy-free obviously (learn more about dairy-free diet benefits). But in dressings, sauces, and even in some desserts (learn more about dairy-free baking) you can swap out sour cream for a protein-packed Greek yogurt and bump up your intake. Given there are a lot of vegan Greek yogurts on the market now too, even if you follow a dairy-free diet you can reap the benefits of this protein swap.

2. Protein Powder for Flour

In gluten-free pumpkin muffins, collagen pancakes, and other baked goods you can cut the flour in the recipe and replace it with protein powder.

For regular flour and whey protein, this normally works in a 1:1 ratio. For gluten-free flour and vegan protein powder you’ll want less protein powder than the flour called for as pea protein absorbs like crazy (learn more about how to choose a protein powder). Use this protein swap to make recipes like flourless protein brownies, chocolate protein donuts, and 3-ingredient protein cookies.

Three peanut butter protein brownies stacked with the top on drizzled with peanut butter and more brownies around it.

3. Protein Bars For Granola Bars

Granola bars, especially homemade healthy granola bars, are delicious. But they're not often very fueling (unless you make them with protein granola obviously!).

Instead of reaching for semi-empty calories, learn how to make homemade protein bars. These gluten and dairy free protein bar recipes are life savers on busy days.

If you can't make your own, something like RX Bars are always a better option.

4. Quinoa for Rice

For a plant-based protein, quinoa is amazing and contains all essential amino acids. Swapping a grain for a grain is perfect as quinoa has far more nutrition (in addition to protein) than rice.

For dairy-free Buddha bowls, gluten-free breakfast bowls, or just as a side dish this is a wicked choice.

5. Protein Shakes For Fruit Smoothies

Smoothies are a convenient way to gain nutrients on the go. However, without an adequate protein source, they're also an easy way to spike your blood sugar.

Instead of plain fruit smoothies, make protein shakes with either protein powder or collagen powder.

Collagen is the cleanest source of protein you'll find, it blends without changing texture, and it adds a hefty dose of protein to your day. In fact, I use it so much that my collagen recipes are one of the most popular on the blog.

Here's a list of 10 Energizing protein shakes to kick off your new habit.