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Protein is all over food labels these days. From granola bars and cereal to popcorn, everyone is advertising how much protein you are getting per serving. Gone are the days when protein meant dusty chicken breast, hard-boiled eggs or chalky protein powder.
As chefs, we believe that food should bring comfort, joy AND nourishment. When you stock your kitchen with the right high-protein staples, you can have it all! Flavour and function in every meal.
We are here to provide you with a list of real foods that provide you with protein. We will share why you should keep them in your pantry and give you some ways to use them like a pro!
Why Protein Matters (Even If You’re Not a Bodybuilder)
Protein is what makes us feel satisfied with a meal, it is the building block of muscle, balances blood sugar, keeps our energy steady and helps support recovery.
Protein does not just mean meat, meat and more meat. There is a whole world of protein-rich foods that are versatile, affordable and very delicious.
We are here to help you stock your pantry with them and provide you links for some of our favourite protein-rich and delicious recipes.
10 High-Protein Foods to Keep in Your Kitchen
Here is our chef-approved list of ingredients that are both practical and powerful when it comes to protein.
1. Eggs (6g protein in each egg)
The egg is one of the most versatile ingredients in the kitchen. Eggs can give you the protein that you need at breakfast, lunch or dinner. Top just about anything with a fried egg, and suddenly it feels like Chef-level cooking. From noodles to rice, grain bowls to salads, even a bowl of ramen, adding an egg to a dish makes the dish heartier, richer and more satisfying.
Our Sesame Soy Noodles topped with a couple of fried sunny-side up eggs is a quick dinner on a busy night.
2. Greek Yogurt (17g protein per cup)
Skip the sugar-packed flavoured yogurts; a tub of plain yogurt is one of the most useful things in the fridge. It is the base for dips, salad dressing, and marinades, try adding a dollop of plain yogurt on our chili instead of sour cream. Our Best Ever Tzatziki always wins with everything from chicken to vegetables!
3. Cottage Cheese (14g protein per cup)
Cottage Cheese was on every “diet plate” of the 1970s-1980s because it is high in protein and low in fat. Today, we have TikTok and Reels showing everything from cottage cheese ice cream to smoothies to pizza crust! Cottage cheese is mild and creamy and can be both savoury and sweet.
Try swapping out the cream cheese in some of your favourite dips with blended cottage cheese. Better yet, add it to the ultimate protein recipe, our Egg Bites Recipe!
We also just discovered that Cobs Bread Cape Seed Loaf is really high in protein! We love it topped with cottage cheese, avocado, sea salt & olive oil!
4. Canned Beans & Lentils (9g protein per ½ cup)
Chickpeas, canned beans & lentils. All are great sources of protein, loaded with fibre, filling and economical. Keeping a couple of cans in the pantry gives you easy, ready-to-go meals in minutes.
Here are a few of our quick and easy meals using canned beans and lentils:
- Three Grain & Caramelized Onion Salad. Click HERE for the recipe!
- Mejadra! Try this Middle Eastern staple dish. Click HERE for our recipe!
- And make one of our most requested recipe, our Coconut Lentil Soup!
5. Quinoa (8g protein per cup cooked)
Quinoa is a complete protein. It’s nutty, fluffy, and is delicious in soups, salads and pilafs. Check out Our Comprehensive Guide on Quinoa to learn all the tips and tricks of cooking and storing quinoa.
One of are all time favourite recipes that we ate on repeat when there were busy days in the kitchen is our Greek Quinoa Salad
6. Canned Tuna or Salmon (20g protein per can)
A can of tuna or salmon can provide a high-protein lunch in minutes. Spread it on toast, toss it into pasta, or mix it with beans for a hearty salad.
We love Rio Mare tuna from Italy. It’s a ready made snack in a can!
7. Edamame (18g protein per cup)
A tasty protein-packed snack to eat right out of the pod, sprinkled with sea salt. Or by them shelled and toss them in your next grain bowl, stir fry or salad.
Our Miso Glazed Salmon Bowl Class should not be missed! It is packed with protein from edamame to quinoa to the crave-worthy miso salmon.
8. Nuts & Seeds (protein levels vary, chia, hemp, almonds all high)
Nuts and seeds add a boost in protein along with texture and crunch. Kirsite does not make a salad without adding a handful of nuts or hemp hearts! Try stirring chia seeds into overnight oats, or grab a handful of almonds as a quick protein snack.
We have been making Three Grain and Caramelized Onion Salad for years! Make it your own and sprinkle hemp and chia to add even more protien.
9. Cheese (like Old Cheddar or Parmigiano Reggiano) (approx 7g protein per ounce)
A strong, flavourful cheese like a good cheddar adds a protein boost and elevates almost any dish. A little goes a long way when it comes to taste. (we love Millbank Old Cheddar, it’s sharp and buttery). And what is the most remarkable is that Parmigiano Reggiano is one of the THE MOST protein dense foods around!
10. Chicken Thighs (20g protein per serving)
Yes, we were going to keep this list meat-free but chicken thighs deserve a spot. Just like your best relationships, chicken thighs are juicy and have a lot of flavour and forgiveness when cooking. We love the spiced up version of our Gochujang Grilled Chicken thighs!
How to Cook these protein Staples like a Chef!
Eggs: Shakshuka, frittata, ramen toppers
Greek yogurt: whisk with lemon + olive oil for a dressing or blend with herbs for a dip
Beans: hummus, salad and simply smash with some garlic for a quick spread
Quinoa: a delicious protein in some of our favourite bowls
Edamame: a good bump of protein in our Miso Salmon Bowl
Final Thoughts
The key to eating a delicious, balanced and satisfying meal is stocking your pantry properly. From eggs, cottage cheese, yogurt in your fridge, edamame in the freezer and cans of beans, along with nuts, and grains in the pantry. You will be ready to up your protein at every meal.
