In our daily quest to stay healthy, many of us reach for high-protein foods. But beware: some of these ingredients may not be as rich in the nutrient as you might expect.

From helping muscles recover after a workout to keeping you full, protein is a star macronutrient. To get enough, we turn to ingredients that are billed as high in protein. That said, many of these foods are actually secondary sources of the nutrient.

While full of other good-for-you vitamins, these foods on their own won’t provide you with the amount of protein your body needs. Here's how to boost the nutritional value of these six common ingredients.

1. Peanut Butter

Peanut butter contains about four grams of protein per tablespoon. We suggest adding it to a smoothie with other sources of protein such as Greek yogurt, whole milk, or protein powder. 

2. Chia Seeds

With four grams of protein per two tablespoons, chia seeds are a good source of fibre but not exactly a high-protein food. To up the protein, add Greek yogurt—which has about 20 grams of protein per cup—to create a chia pudding.

3. Quinoa

Although it's a complete plant-based protein (at eight grams per cup), quinoa alone isn't enough to meet your recommended quota. To boost your intake, pair it with beans, tofu, or tempeh. This blend of protein sources will enrich your plant-based meals.

4. Eggs

For a complete breakfast or lunch, try pairing eggs with another protein source—like turkey bacon—for a nourishing dish.

5. Chickpeas

Chickpeas have seven grams of protein per half-cup and are high in fibre. To turn them into a satisfying protein source, we recommend pairing them with quinoa and veggies. Or, try pairing hummus with protein-based bread for a balanced snack.

6. Yogurt

A typical plain yogurt contains less than six grams of protein per six ounces (175 ml). For a more substantial protein boost, opt for Greek yogurt, which provides up to 17 grams in the same serving. Adding fibre, such as nuts, seeds or fruit, will help keep you full for longer.

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