In case you haven’t heard, this is the year to prioritize your protein goals more than ever before. You’ve probably seen the importance of prioritizing protein foods all over social media and have seen increasing amounts of protein products at stores everywhere. Higher protein products and foods are in the spotlight with good reason. Our bodies require adequate levels of protein to function in numerous important ways whether it’s from muscle protein synthesis and recovery, brain function including focus and mood, hormone production, energy levels, and even gut health function. But there’s more to the story than you might think.
What Does High-Quality Protein Mean? Why Bioavailability Matters
For foods to be considered high-quality protein foods, they generally need to be complete protein sources, meaning they contain all 9 essential amino acids your body can’t make on its own and must obtain from your diet, and are efficiently digested and used by the body. For a helpful reference to those, check out this blog post on The Importance of Protein in the Human Diet.
It is also important to note that not all complete proteins are high quality proteins and some are more bioavailable than others, which is important to consider when looking at total protein grams consumed. Put simply, protein bioavailability is how much protein potential a food has and is how much your body can absorb after you eat once the foods has been broken down into individual amino acids. Certain factors affect bioavailability, besides the inclusion of the 9 essential amino acids. Food processing, fibers and anti-nutritional factors, such as phytates, oxalates, and tannins, found in legumes and other plant foods, can decrease the absorption of amino acids.
When you’re looking for easy-to-digest, high-quality protein foods that are gut-friendly, cultured dairy has a leg up on the competition thanks to its naturally occurring protein and probiotics. That’s why Lifeway Kefir and Farmer Cheese, are both some of the of the best you can choose!
We rounded up 10 of our favorite high-quality protein recipes to get you excited about eating more protein and prioritizing this incredible macronutrient. Protein doesn’t have to be those boring, chalky protein shakes you choke down after a workout. Protein can be satisfying, delicious, and great for your gut—all at the same time. Don’t believe us? Check out these recipes!
1. Mixed Berry Protein Smoothie
This Mixed Berry Protein Smoothie is filled with gut-friendly goodness thanks to a variety of mixed berries which are rich in prebiotic fiber to feed beneficial gut bacteria in our bodies, as well as Lifeway Kefir, which supplies billions of probiotics to your gut to nourish from within. This smoothie is also the perfect way to start your day or as a healthy pick-me-up smoothie to avoid the mid-day crash since it is filled with balancing fiber and protein that support healthy blood sugar levels.
2. High Protein Cheesecake with Raspberries
Our High-Protein Cheesecake with Raspberries recipe changes everything when it comes to healthy desserts. Made with high-protein Lifeway Farmer Cheese, this cheesecake is ultra smooth and creamy, and it comes together in no time. These mini cheesecakes are also made in mini ramekins, so they’re perfect for single size portions.
3. Apple Crumble Protein Chia Pudding
With flavor notes of apples, spices, and vanilla, our Apple Crumble Protein Chia Pudding is perfection in a cup for a nostalgic-inspired dessert. It has a cozy flavor and is filling with plenty of protein, probiotics, healthy fats, and fiber thanks to chia seeds and Lifeway Kefir. The prebiotic fiber from the fruit and chia seeds and the probiotics found in Lifeway Kefir are also an excellent synergistic recipe for gut health. Make this for breakfast or a healthy dessert!
4. Spirulina ‘n’ Sweet Smoothie
Our Spirulina ‘n’ Sweet Smoothie isn’t just pretty to look at, it’s also good for you! Both Lifeway Kefir and Farmer Cheese make appearances in this beautifully blended recipe, and they’re both wonderful ways to include fermented foods with bioavailable protein in your routine. Spirulina, tropical fruits, and collagen also add nutrients to the smoothie and are all packed with skin-supporting benefits.
5. High Protein Breakfast Parfait
Starting your day off this High Protein Breakfast Parfait is a smart and simple way to hit your protein goals and support your gut. The high-quality protein in this recipe from Lifeway Kefir and Farmer Cheese provides your body with the critical amino acids it needs to power your muscles and brain. The boost of gut-healthy probiotics in Lifeway Kefir and Farmer Cheese are also incredible ways to support your microbiome starting early on in the day. Fill free to add in your favorite berries and other toppings and rotate flavors of this parfait all week long!
6. Strawberry Vanilla Protein Shakes
What’s better than a strawberry shake? Our Strawberry Vanilla Protein Shakes! Along with protein-rich Lifeway Kefir, hemp seeds used in this blend contribute additional protein, plus essential omega-3 fats and a host of vitamins and minerals. The touch of real vanilla adds an extra bit of exotic flavor to this protein shake recipe and accentuates the natural sweetness of the berries and banana. Enjoy it pre or post-workout or as a late-night treat!
7. High Protein Breakfast Toast
For a savory way to start the day, this High-Protein Breakfast Toast is always a winner. Filled with protein from Lifeway Farmer Cheese, it’s also prepared with nutrient-rich eggs and complete with prosciutto on top. Boosted with fiber and micronutrients from kale and spicy notes from red pepper, this is a perfect approach to the morning meal if you need something new in your breakfast rotation. Plus, it comes together in minutes and is gluten-free with no added sugar.
8. High Protein Farmer Cheese Pancakes
For a protein-boosted pancake recipe, these easy High Protein Farmer Cheese Pancakes come to the rescue. They’re prepared with fiber-rich oat flour instead of traditional flour and are also gluten-free. Lifeway Farmer Cheese packs this stack full of protein goodness that also provides a tender texture for your pancakes. Topped with some simple fruit of choice, these are a great way to start your day!
9. Hot Honey Avocado Toast
Regular avocado toast is great, but why not add more protein, plus a touch of hot honey to wake you up and start the day with a punch? Our Hot Honey Avocado Toast is a great option and loaded with protein thanks to Lifeway Farmer Cheese. Our Farmer Cheese packs 15 grams of complete, bioavailable protein per 1/2 cup plus billions of live probiotics. Avocados are naturally high in fiber, which makes this avocado toast a real treat for your microbiome. Add whatever other spices your heart desires and enjoy!
10. High Protein Egg and Avocado Bowl
With savory flavors that satisfy the palate, this High Protein Egg and Avocado Bowl packs a punch. With thanks to Lifeway Farmer Cheese and eggs, along with fiber and micronutrients from the other ingredients, this recipe’s a keeper. For even more probiotic, protein-rich goodness, add a drizzle of Lifeway Kefir on top.
For more gut-healthy, protein packed recipes made with Lifeway, check out all our delicious options here, then head to a store near you to discover your next favorite Lifeway product.