Okay, friends. This is a diet — not a diet — check-in.
Whether bathing suit weather is quickly approaching or you simply want to feel more satisfied after meals, today I’m sharing protein ideas that don’t taste “proteiny.”
Because for many of us, protein isn’t the thing we crave — but we do feel better when we include it.
There are a few rules I follow when adding more protein.
Taste
Like many women, I don’t naturally crave protein. In fact, there are plenty of protein sources I don’t enjoy (fish, anyone?).
I like boiled eggs — but not runny ones. And some people don’t tolerate eggs well at all.
So the first rule? It has to taste good to me.
Easy Meals
If a recipe requires a long ingredient list, doesn’t allow substitutions, or uses specialty items I never keep on hand, it just won’t work.
I’ll occasionally add something new to the pantry — lately, turmeric — but that’s not the direction I’m headed. Simple is sustainable.
Skip the Shake
Protein shakes are fine in the summer.
But making an icy drink in winter? Not happening.
And honestly, I want to chew. I want to eat something that feels like food.
Relying on shakes to bump up protein just isn’t sustainable for me.
Minimizing Meat
(And yes, I do love a little alliteration.)
Let’s address the obvious: meat is expensive.
I’ve stood in the grocery store staring at the price of brisket or hamburger and thought, What?!
And many women don’t even crave meat regularly.
I’ve found that adding cottage cheese or Greek yogurt to recipes is a sneaky, affordable way to boost protein without building every meal around meat.
Here are a few recipes I’ve found that meet these rules and you might like too.
High Protein Cottage Cheese Pancakes (breakfast)
High Protein Cottage Cheese Pancakes
Ingredients
- ½ cup cottage cheese I used light 2% cottage cheese
- ½ cup all purpose flour
- 1 tsp vanilla
- 3 tbsp Liquid egg whites Ok to use 2 eggs if you don't readily have egg whites
Instructions
- In a medium bowl mix together wet ingredients.
- Fold in flour and mix until flour is well-incorporated.
- Heat a skillet over medium-low heat and melt a pat of butter. Once the butter is melted, add a scoop of batter for the size pancake you want (I used 1/3 cup scoop).
- Watch carefully and as soon as the sides begin to set up and the middle bubbles, turn and cook until both sides are lightly golden brown.
- Serve with syrup, fruit or jam.
Harvest Grains Salad with Chicken (lunch/dinner)
Grilled Chicken Harvest Blend Salad (Trader Joe’s Recipe)
Ingredients
Salad Ingredients
- 2 chicken breasts, seasoned and grilled or pan fried
- 4-6 cups salad greens (I used romaine from our garden)
- ½ – 1 cup chopped cucumber
- ½ – 1 cup chopped tomato
- ½ – 1 cup chopped red or yellow bell pepper
- 4 radishes, sliced
- sliced Kalamata olives to taste
- ½ pkg Trader Joe’s Harvest Blend, Cooked to package directions
Spice Rub
- 1½ tsp smoked paprika
- 1 tsp chili powder
- ½-1 tsp cayenne (to taste)
- 1 tsp dried oregano or thyme
- ½ tsp turmeric
- tsp salt & pepper to taste
Greek Dressing
- ½ cup Greek yogurt
- ¼ cup olive oil
- ¼ cup red wine
- juice from ½ lemon
- 1 tsp oregano
- salt & pepper to taste
Instructions
- Rub two chicken breasts with spice rub and grill or pan fry until completely done, but don't overcook.
- Cook the Trader Joe's Harvest Grains Salad according to the package instructions. Once cooked, let it cool to room temperature.
- In a small bowl, whisk dressing ingredients together.
- Assemble salad greens in individual bowls or plates.
- Top each serving with a quarter of the cooked grains and a half of a breast, sliced.
- Serve dressing on the side.
Homemade Snack Box Protein Ideas (snacks)
Chicken & Vegetable Pasta Casserole (comfort dinner)
Chicken and Vegetable Pasta Casserole
Ingredients
- 8 – 12 oz Cooked, Shredded Chicken Breast
- 6 oz Pasta Cooked According to Package Directions Cook two minutes less for firmer pasta, we like it cooked longer
- Olive or Avocado Spray
- 1 clove Garlic More to taste
- 12 oz Fresh or Frozen Vegetables I used fresh carrots and frozen green beans
- 1 tbsp Butter
- 3 tbsp All-Purpose Flour
- 1¾ cups Chicken Broth
- 4 oz Shredded Cheese
- 3 tbsp Shredded Parmesan Cheese
- ⅓ cup Crushed Cornflakes
- 1 cup Milk 1 or 2 percent
Instructions
- Cook noodles in salted water according to package directions.
- Heat a large skillet on medium high, sprayed with oil. Add minced garlic and vegetables. Sauté for about 3 minutes until the vegetables begin to soften.
- Preheat oven to 375° and spray a casserole dish with cooking spray.
- Reduce heat on skillet to medium low and add butter. When melted, add flour and a pinch of salt. Stir well for 2-3 minutes.
- Slowly whisk in chicken broth until well combined over medium heat. Whisk well for 1 minute then add milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 7 minutes).
- Remove from heat and add shredded cheddar and 1 tablespoon of parmesan. Mix well until the cheese melts.
- Add chicken and noodles to the sauce and mix well.
- Pour into a casserole dish and top with parmesan and crushed cornflakes. Spray with more cooking spray on top.
- Bake for 30 minutes. For a browner top, place under the broiler for a few minutes.
Cottage Cheese Keto Bread
Cottage Cheese Keto Bread
Ingredients
- 1 cup full-fat cottage cheese (small curd works best)
- 3 large eggs
- 1½ cups almond flour
- 1 tsp baking powder
- ½ tsp salt
- 1 tbsp olive oil
- 1 tbsp psyllium husk (optional)
Instructions
- Preheat oven to 350°F Line a loaf pan with parchment paper.
- Blend cottage cheese & eggs In a blender or food processor, blend until smooth and creamy.
- Mix dry ingredients In a bowl, whisk almond flour, baking powder, salt, and psyllium (if using).
- Combine Add blended mixture and oil to dry ingredients. Stir until thick but spreadable.
- Bake Pour into pan, smooth the top. Bake 40–45 minutes, until golden and firm in the center.
- Cool completely This is key—let it cool before slicing so it sets properly.
Notes
Anthem Health & Wellness Club
Speaking of understanding our eating habits, I wanted to share a local event that might interest some of you.
Deb’s February meeting is at noon on the 25th at the Anthem Civic Building. The speaker is Dr. Kari Anderson.
Here is what Deb says:
Do you ever wonder why you eat the exact foods you told yourself you weren’t going to eat anymore? Ever say to yourself, “What the heck, why did I do that…again?”
Local disordered eating therapist and coach discusses the difference between our thinking brain and our survival brain (aka lizard brain). Why does our lizard brain take the wheel and who is the most vulnerable? She will teach us to use a four step playful path to master the impulsive, reward-seeking part of your brain, help you feel more in charge of your impulses, and improve your confidence around certain foods and temptations.
As always, the meeting is no charge, but registration is requested.
Wrap Up
I hope this simple round-up gives you realistic ideas for adding protein without overthinking it.
If you have a favorite protein idea that doesn’t taste “proteiny,” please share.
As always, may God bless you and yours.