Protein Power-Ups: Simple Swaps for a Healthier You, Starting Now

15. The Edge of Nutritional Yeast

Affectionately called “nooch,” nutritional yeast is a flaky, cheesy-flavored ingredient beloved by vegans and chefs alike. Just two tablespoons deliver 8–10 grams of protein, along with B vitamins—especially B12, a rarity in plant-based diets. Sprinkle it over popcorn, pasta, soups, or roasted veggies to add umami depth and a protein boost in one go. Its savory kick makes it a perfect cheese substitute for those avoiding dairy. Lightweight, shelf-stable, and surprisingly addictive, nutritional yeast is the stealthy superhero of protein swaps. If you're chasing flavor and function, this golden dust is worth keeping close.

16. The Charm of Pumpkin Seeds

Pumpkin seeds, or pepitas, are protein-rich gems hiding in plain sight. With nearly 7 grams of protein per ounce, plus magnesium, zinc, and healthy fats, they’re a smart snack that goes beyond crunch. Add them to yogurt bowls, toss into salads, or blend into sauces for texture and taste. They even work in baking—think protein-packed banana bread or seed bars. Unlike nuts, they’re often more allergy-friendly and easier to digest. Whether roasted, raw, or spiced, pumpkin seeds are an easy way to sneak more protein into your day without changing your entire routine.