5 Easy Ways to Add More Protein to Your Diet (Kid-Friendly & Budget-Friendly)
DISCLOSURE: THIS POST CONTAINS AFFILIATE LINKS, MEANING WE GET A COMMISSION IF YOU DECIDE TO MAKE A PURCHASE THROUGH OUR LINKS, AT NO COST TO YOU. PLEASE READ THE DISCLAIMER FOR MORE INFO
As moms, we’re always looking for simple and budget-friendly ways to feed our families…and keep them full for a while! One way to do this is by adding protein to our diets. There are simple ways, like eating lean meat and eggs and drinking milk, however, there are other, not so obvious ways, that protein boosts can be added with minimal (if any) complaints from the littles. In this blog, we will list some simple and unique ways to add more protein to your (and your family’s) diet, on a budget!
Notes: These are not in any particular order of protein content or importance, and prices are from Costco unless noted otherwise. Prices are approximate as of January 2026.
Table of Contents
1. Greek Yogurt and Cottage Cheese
Although Greek yogurt and cottage cheese alone are easy protein additions to your diet, there are some different ways to use them that can provide even more protein boosts. Before we dive into those, here are the different types I personally get for my family:
Skotidakis 5% Greek yogurt: 15 grams protein per (2/3) cup $6.57 for 3 pounds
Fage 2% yogurt: 13 grams protein per (1/2) cup $8.84 for 3 pounds
Good Culture cottage cheese: 14-19 grams protein per (1/2) cup, $3.99 for 1 pound (Kroger) (protein content depends on what % milkfat the cottage cheese contains).
This is the best cottage cheese on the market in my opinion. Simple ingredients, high protein content, live and active cultures = happy gut.
A more budget-friendly option, for those not shopping at a wholesale store, for either yogurt or cottage cheese is to buy the store brand (Kroger, Great Value, etc.) in a bigger size (Examples: 2 pounds Kroger brand Greek yogurt costs $4.99 and has 17 grams of protein per (⅔) cup and Kroger brand whole milk cottage cheese is ~$3 for 1.5 pounds and offers 13 grams of protein per (½) cup).
For our kids…they typically eat cottage cheese or plain greek yogurt with a little honey or maple syrup, and cinnamon. Sometimes we add Smash Foods raspberry jam or Seven Sundays granola. It’s also easy to add some cottage cheese to scrambled eggs or omelets for an additional protein boost kids (and adults) enjoy and don’t even notice.
Additionally, yogurt can be easily blended in to smoothies; baked for a high-protein, custard-like dish; or used to make your own healthier Ranch dip (see recipe 2 below!).
2. Protein Powders
I realize protein powder isn’t necessarily a “sneaky” way to add protein to your diet. However, I feel it still fits in this list as an ideal protein supplement! (We’re talking for adults here, not for littles!)
While it’s best to prioritize whole-food sources of protein, it’s no secret that protein powder and protein bars are incredibly convenient and can instantly satisfy cravings. But, not all protein powders are created equal, and choosing a good protein supplement can be overwhelming given the infinite number of options on the market.
You’ll want to look for whey protein isolate, which is the highest quality whey protein you can buy. Whey protein isolate has been processed to remove fat and lactose, making it at least 90% protein by weight (which means it contains minimal calories, carbs, and fat).
Whey also contains all 9 essential amino acids (EAAs) our body can’t synthesize on its own. Consuming whey protein isolate with EAAs has been shown in research to stimulate muscle growth and repair most effectively.
We use Legion Whey+ Protein Powder daily.
Why we swear by Legion Whey+:
1 scoop = 22 g protein
Made with Truly Grass Fed™ whey isolate
Minimal lactose so it’s easy to digest with no bloating
No artificial sweeteners, flavors, dyes, or proprietary blends (fancy word for, “a mix of stuff we’re going to keep a secret”)
Mixes more smoothly than ANY other protein powder I have ever tried, hands-down. NO clumps.
Third-party tested for purity by Labdoor™
Without third-party certification, grass-fed claims are basically an honor system. The company is simply asking you to trust them. And in an industry that's infamous for "creative" (misleading) marketing claims, that's a bad bet.
Most women don’t realize that many protein powders can contain high levels of toxins like lead, arsenic, and cadmium. On the other hand, Legion products undergo rigorous lab testing to detect any heavy metals, microbes, allergens, and other contaminants, ensuring they meet the strict purity standards set by the FDA.
Every bag of Legion Whey+ is guaranteed to provide exactly what the label claims and nothing else. There are NO heavy metals, microbes, allergens, or other contaminants.
Legion posts the actual Labdoor testing reports on their product pages for transparency. Don’t take my word for it, check on it for yourself.
Since our kids are still pre-school age, we don’t give them protein powder supplements. But, as they get older, I wouldn’t offer them anything other than Legion for these exact reasons.
Here are some of our favorite ways to use protein powder:
Protein cereal (make a protein shake and use it as the milk for your cereal)
Favorite flavors: cocoa cereal, and fruity cereal
Overnight oats
Favorite flavors: French vanilla, cinnamon cereal
Ninja Creami ice cream (Recipe 3 below)
Favorite flavors: Dutch chocolate, pumpkin pie, cocoa cereal
Protein coffee
Favorite flavors: chocolate hazelnut or mocha cappuccino
Regular protein shake mixed with milk or water
Favorite flavors: fruity cereal, cocoa cereal, French vanilla
If you are interested in trying Legion protein, find your favorite flavors here and as always, use code RYCAFITNESS at checkout. First time orders get BOGO 50% off, and repeat customers get 10% cash back (added onto any ongoing sales)!
3. Egg Whites
These are one of the cheapest sources of pure protein, and from a whole food source! And they are extremely easy to add to meals you’re already making. Plus, they are pasteurized and stable for weeks when refrigerated.
Let me be clear, I am not recommending replacing whole eggs with egg whites. Whole eggs are an incredibly valuable source of healthy fat, vitamins, (and of course protein). Egg whites are simply a way to step-up protein without adding much fat or carbohydrates.
For example, make scrambled eggs or an omelet for breakfast with 2 eggs + 1-2 servings of egg whites for extra protein.
Get 96 oz (6 x 16 oz cartons) of egg whites at Sam’s club for ~$15.
That’s 60 servings, with each serving adding 5 g protein, if you use the 46 g serving (about 3 tablespoons).
That’s only $0.25 per serving!
How to use them:
Add egg whites to supplement scrambled eggs or omelets (grown-up and kid-friendly way to add extra protein)
Stir into oatmeal to add volume and make it even more filling
Add to smoothies (since they are pasteurized they don’t have to be cooked!)
4. Quinoa
This ancient grain is an easy and excellent substitute for rice, small pastas, such as orzo, and even oats for a twist on your breakfast oatmeal. A great option is available at Costco:
Kirkland Signature Organic Quinoa: 6 grams of protein per (1/4) cup dry ~$13 for 4.5 pounds
5. Seeds (Hemp Hearts, Chia, & Pumpkin Seeds)
All of these are protein powerhouses and are SUPER easy to add your diet. Simply throw into a smoothie or on oatmeal, yogurt, or a salad.
Here are the details:
Hemp Hearts: 10 grams of protein/2 Tbsp ~$14 for 2 pounds
Chia Seeds: 5 grams of protein/3 Tbsp ~$10 for 3 pounds
Pumpkin Seeds: 8 grams of protein/4 Tbsp or (1/4 cup) ~$12 for 22 ounces
For my kids… I add chia seeds to their smoothies, use hemp hearts as “sprinkles” to put on avocado toast, and pumpkin seeds in homemade granola bars or ground up in smoothies. It’s fun to be creative with these!
BONUS RECIPES
〰️
BONUS RECIPES 〰️
Bonus Recipe 1:
Homemade “Perfect” Bars
(adapted from Feeding the Nobles peanut butter bar recipe)
Ingredients:
3 cups almond flour
1 cup unsweetened peanut butter (just peanuts and salt)
(1/2) cup honey
(1/2) tsp salt
Splash of vanilla extract
water *for molding
Optional add-ins: chocolate chips (we prefer HU dark chocolate or Bake Believe) and/or protein powder (1/2) cup
*if using protein powder, reduce almond flour to 2.5 cups
Directions:
1. Combine dry ingredients in a mixing bowl, the add wet ingredients, and mix. Add 1-2 heaping handfuls of chocolate chips (can also just sprinkle on top).
2. Finish by molding together with your hands. If the chocolate chips are not sticking to the dough when kneading, you may need to add a splash of water until the ingredients mold together.
3. Line a pan with parchment paper and press dough down evenly. Bigger pans will yield thinner bars; smaller pans will yield thicker bars.
4. Chill for about 30 minutes in the refrigerator and then cut into bars.
Makes around 12 bars
Macros per bar (without protein powder):
267 calories
24 grams carbs
17.4 grams fat
7.7 grams protein
Macros per bar (with protein powder):
275 calories
24 grams carbs
16.9 grams fat
10.6 grams protein
Bonus Recipe 2:
Homemade Healthier Ranch Seasoning
Ingredients:
2 Tbsp parsley
1 Tbsp dill
1 Tbsp garlic powder
1 Tbsp onion powder
2 tsp salt
1 tsp black pepper
Directions:
Mix seasoning together and mix into plain greek yogurt for a Ranch-like vegetable dip. Can also thin with milk and use as a salad dressing.
Bonus Recipe 3: The Creamiest High-Protein Ice Cream
(Cassie’s Ninja Creami Ice Cream Base)
Ingredients:
2 cups milk (2%)
1 tablespoon vanilla instant pudding mix
1 scoop Legion Whey+ protein powder
1 tablespoon liquid vanilla coffee creamer
Directions:
Mix all the above except the creamer and freeze overnight in your Ninja Creami container. Use the light ice cream setting on the Creami to mix the first time. Then add 1 tablespoon creamer on top (makes it extra creamy and adds a little more sweetness), and mix again using the “respin” button. Then add toppings!
I split this Creami recipe for dessert with my husband almost every night!
Macros listed are for half of the base recipe without toppings.
Half recipe:
236 calories
27 g carbohydrates
6 g fat
20 g protein
