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10 High Protein Recipes to Nourish Your Gut

We’re going to go ahead and call it: 2025 is going to be the year of protein. 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.

How to Get Enough Protein

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.

Recipe: Mixed Berry Protein Smoothie 

2. High Protein Cheesecake with Raspberries

Cheesecake and protein might not seem like a typical dessert combination, but we have a feeling this High Protein Cheesecake with Raspberries will change your mind. It’s made with Lifeway’s protein-rich Farmer Cheese, an excellent alternative to cottage cheese that requires no blender! It’s naturally smooth and creamy, and it’s low in sodium unlike regular cottage cheese. We created this dessert recipe as a delicious, satisfying way to have your dessert fix so you can enjoy a treat your body will love you back for!

High-Protein Cheesecake with Raspberries

Recipe: High-Protein Cheesecake with Raspberries

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 filled dessert. It has a cozy flavor and filling amount of protein thanks to the use of omega-3 packed chia seeds which are also a source of complete protein, along with Lifeway Kefir. Our kefir’s probiotics also make this fiber-rich meal easy to digest. 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!

Apple Crumble Chia Pudding

Recipe: Apple Crumble Protein Chia Pudding

4. Spirulina ‘n’ Sweet Smoothie

This smoothie will fill you up and cheer you up in minutes thanks to its nutrient dense profile, plus it’s packed with gut-friendly ingredients. Both Lifeway Kefir and Farmer Cheese make appearances in this beautiful 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.

Spirulina 'n' Sweet Smoothie

Recipe: Spirulina ‘n’ Sweet Smoothie

5. High Protein Breakfast Parfait

Starting your day off with a high protein breakfast meal is one of the best things you can do in order to meet your daily intake and support your body. The quality protein in this High Protein Breakfast Parfait provide 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!

High-Protein Breakfast Parfait

Recipe: High Protein Breakfast Parfait

6. Strawberry Vanilla Protein Shakes

What’s better than a strawberry shake? A protein-boosted strawberry shake! Along with protein-rich Lifeway Kefir, we also included hemp seeds in here that add both another source of complete protein, plus essential omega-3 fatty acids. 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 we used here. Fan-favorite Strawberry Lifeway Kefir completes this recipe for a sweet treat that can serve as both breakfast, a post-workout smoothie, or dessert. You pick!

Strawberry Vanilla Protein Shakes

Recipe: Strawberry Vanilla Protein Shakes

7. High Protein Breakfast Toast

For a savory way to start the day with protein, this High Protein Breakfast Toast is the ticket! Filled with protein from Lifeway Farmer Cheese, it’s also made with protein-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 for sensitive tummies.

High Protein Breakfast Toast

Recipe: High-Protein Breakfast Toast

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 friendly. 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!

High Protein Farmer Cheese Pancakes

Recipe: High Protein Farmer Cheese Pancakes

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 13 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!

Hot Honey Avo Toast

Recipe: Hot Honey Avocado Toast

10. High Protein Egg and Avocado Bowl

With savory flavors that satisfy the palate, this High Protein Egg and Avocado Bowl is also high in protein thanks to Lifeway Farmer Cheese and eggs.We also kept the carbs lower in this recipe with nutrient-dense cauliflower rice which ensures you get a dose of veggies. Salsa adds an extra bit of spice and everything nice. For even more probiotic, protein-rich goodness, we suggest adding a drizzle of our Plain Grassfed Lifeway Kefir to complete the bowl with a creamy touch!

Spicy Egg and Avocado Bowl

Recipe: High Protein Egg and Avocado Bowl

Be sure to stay up to date with our latest recipes by following us on social, and consider subscribing to our newsletter below for even more protein-packed, probiotic goodness. We #LoveYourGuts!