If you’re trying to boost your protein intake, you’re far from alone. According to a new report on eating patterns in America by market research company Circana, nearly half of US adults are actively trying to consume more protein, from bars to whey powder to chicken breasts night after night.
“Getting enough protein is important for several reasons,” says registered dietitian Maggie Michalczyk, RDN. “It plays a role in satiety, helping us stay fuller for longer. It provides the amino acids our body needs to build and repair cells and support muscle mass. It also helps keep our skin, nails, and hair healthy and our bodies feeling strong.”
Recently, the quest for more protein has led to a meal approach called protein stacking (or sometimes protein layering), the latest health hack taking over TikTok. It’s exactly like what it sounds like: incorporating multiplencept is not new—protein stacking is something that countless classic recipes employ. Take oyakodon, a saucy chicken and egg rice bowl, or mapo tofu, where spicy tofu sings with ground meat
As a dietitian, Michalczyk recommends the idea of protein stacking because it’s a smart way to up the protein in meals and snacks throughout the day. That way, you’re not just relying on one big meal like dinner to meet the majority of your protein needs. Protein stacking ups the flavor and texture in meals too. Say, stirring cottage cheese into soft-scrambled eggs adds tang and makes them even creamier.
Here are five delicious ways to protein stack.
1. Cottage Cheese Meatballs
Photo by Travis Rainey, Food Styling by Leslie Raney Garetto, Prop Styling by Emma Ringness
Last year, a ground beef and cottage cheese bowl with hot honey went viral on social media. Here, the same protein duo turns into extra-flavorful meatballs you can add to everything from pasta to salads. Cottage cheese makes beef even juicer without overpowering its flavor. “Adding cottage cheese to meals is a great way to add more protein to both sweet and savory recipes,” Michalczyk says. If you have any extra, make this creamy berry smoothie.
2. Sheet-Pan Chicken Souvlaki
In this recipe, chicken skewers are stacked on top of chickpeas, which are also an excellenthis weeknight dinner definitely isn’t lacking in flavor. Another way to layer chicken and beans is this cozy white chicken chili. Like the souvlaki, it’s a guaranteed crowd pleaser
3. No-Mayo Tuna Salad
Photo by Travis Rainey, Food Styling by Kaitlin Wayne, Prop Styling by Christine Keely
Similar to chickpeas, white beans instantly up the protein in a dish and work well with a wide range of flavors. In this recipe, they’re paired with tuna, tender greens, peperoncini, and celery for a bright, savory salad. “The beans also provide fiber, complex carbohydrates…and other nutrients that tuna doesn’t provide. You’re getting more protein by pairing them together and you’re also getting more nutrition per bite,” Michalczyk says.
4. Turkish-Style Poached Eggs With Brown Butter Garlic Chips
Photograph by Isa Zapata. Food Styling by Susan Ottaviano. Prop Styling by Maeve Sheridan
Protein stacking at breakfast means you’ll actually stay full until lunch, and this recipe does it beautifully, layering eggs on Greek yogurt and drizzling with garlicky butter. Michalczyk says that adding Greek yogurt to meals is one of the easiest ways to up your protein, since it works in both savory and sweet dishes.
5. Big Green Lentil Salad
Photo by Chelsie Craig, Food Styling by Michelle Gatton
This vegetarian recipe has not two, but three proteinffable depending on what you have around. Baby arugula could swap out for another leafy green. Basil could become cilantro or parsley. And canned lentils could save time if you’re in a rush
Once you start protein stacking, doubling up on the nutrient becomes second nature. A dollop of herby tzatziki on grilled salmon. Some black beans in your tofu grain bowl. You know what to do.
Source: www.bonappetit.com
