10 Underrated High Protein Sources for Fat Loss and Muscle Building

We all know the protein superstars like chicken breast, beef, and Greek yogurt, right? But if you’re feeling a bit tired of the same old protein foods, you’re not alone. It’s easy to get protein fatigue, especially when you’re cycling through the same meals. So, let’s get a bit adventurous! There are so many high-protein foods that don’t often get the limelight they deserve.

Adding variety not only keeps meals exciting but also brings in diverse nutrients to keep you strong and thriving. Ready to break out of the protein rut?

This is all explained in a video shared recently by Cori Lefkowith, who founded Redefining Strength in 2014 with a mission to empower people through fitness, nutrition, and proper supplementation. She is a former Division I athlete who wants to train smarter, not harder. Cori also has a YouTube channel with nearly 1 million subscribers that you can check out.

Here’s a rundown of 10 fantastic, underrated protein sources that will support both your fat loss goals and muscle-building ambitions.

1. Fairlife Milk

• High protein and lactose-free milk
• Flexible with various fat levels for macros
• Great for smoothies, baking, and sauces

Fairlife milk isn’t just any milk—it’s packed with protein and lactose-free, making it a game-changer. Add this to a smoothie, use it in baking, or mix it into overnight oats. With around 13 grams of protein per serving, it’s a simple swap that ramps up protein without fuss.

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2. Protein-Rich Cheeses

• Cheese varieties like Parmesan and Swiss for extra flavour

For cheese, skip the usual cheddar for options like Parmesan and Swiss. Parmesan, with its concentrated protein, acts almost like a “protein salt” for adding flavour without overwhelming your macros. And for a snack fix, reach for mini cheese rounds like Babybel, which are perfect with some sliced deli meat and veggies.

3. Nutritional Yeast

• Adds cheesy flavour and protein boost
• Perfect for plant-based diets
• Use in popcorn, sauces, and dips

Nutritional yeast might look like powdered gold, and it can be a secret weapon for flavour and protein. A sprinkle gives a cheesy taste and adds 5-10 grams of protein, especially handy for plant-based eaters. Whether you’re topping popcorn or seasoning chicken, this powerhouse makes sure your meals never taste bland.

4. High-Protein Pastas

• Chickpea, buckwheat, and protein-fortified options
• Keeps the carbs while boosting protein
• Great for meal diversity

Think pasta is off-limits? Think again! High-protein pastas made from chickpeas, lentils, or brands like Goodles give you a solid protein bump with all the comfort of regular pasta. Plus, these options often have extra vitamins and minerals, so you can get your protein hit without sacrificing your favourite meals. Combine with Fairlife milk for a creamy pasta sauce, throw in some chicken or tempeh seasoned with nutritional yeast, and you’ve got a high-protein, nutrient-packed meal.

5. Egg Whites

• Low in fat, high in protein
• Great for mixing into dishes
• Versatile for both savoury and sweet recipes

Whole eggs are great, but egg whites are where you find the lean protein without added fat. They’re also ridiculously versatile. Stir them into an omelette, mix them into oatmeal bakes, or make light, airy meringues. If you’re looking for low-calorie, high-protein ideas, egg whites are the way to go. They also work well as a crepe-like wrap for veggies and hummus or as a sandwich base!

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6. Edamame

• Plant-based protein powerhouse
• Easy to add to snacks or main meals
• Versatile for guacamole, stir-fries, or sandwiches

These little green beans aren’t just fun to eat; they pack about 9 grams of protein per serving. Fresh or frozen, they’re easy to add to a stir-fry, salad, or even snack on their own. Try them as a twist on guacamole or blended with chickpeas for an edamame hummus spread, perfect for dipping veggies or as a sandwich layer. Plus, they’re light and easy to grab if you’re on the go!

7. Natural Sliced Deli Meat and Seafood

• Protein-dense and portable
• Variety from turkey to smoked salmon and shrimp
• Ideal for meal prepping or snacks

Sliced deli meats have been a bit unfairly labelled as “processed.” But there are natural options like turkey, chicken, or even smoked salmon that offer a fantastic, convenient protein boost. Try pairing slices with whole grain crackers and Greek yogurt dip for a quick snack plate. For extra variety, add cocktail shrimp, which are low in fat and high in protein—a perfect choice for salads, omelettes, or as a snack.

8. Jerky (Beef, Turkey, and Plant-Based)

• No refrigeration needed, high in protein
• Perfect for on-the-go snacking
• Options available with low sodium and natural ingredients

Jerky has come a long way! Now you can find all-natural and even plant-based versions that fit almost any diet. It’s easy to carry, stores well, and packs about 10 grams of protein in each serving. Keep it handy for those moments when hunger strikes unexpectedly. Paired with Greek yogurt or raw veggies, it’s a protein-packed snack that doesn’t need to be refrigerated.

9. Tofu

• Great for savoury or sweet recipes
• Ideal for plant-based diets
• Can be used in smoothies, stir-fries, and desserts

Tofu might be familiar, but it’s so versatile that it deserves a fresh look. Beyond stir-fries, try it blended into smoothies for a creamy texture and protein punch, or use it in baked goods like brownies or protein-packed cakes. Tofu can add variety to your protein sources without relying on animal products, making it a win for everyone, whether plant-based or not.

10. Hemp Seeds

• High in protein and packed with antioxidants
• Great in salads, smoothies, or homemade pesto
• Higher protein than chia or flax seeds

While chia and flax get a lot of love, hemp seeds are often overlooked—and they shouldn’t be. With around 9 grams of protein per three tablespoons, they’re a brilliant addition to salads, smoothies, and even sauces. Hemp seeds bring a slight nuttiness and are richer in protein than many other seeds, so sprinkle away!

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Conclusion: Mix It Up for Maximum Gains

Adding just one or two of these foods to your weekly meals could change the game for your protein intake and make it so much easier to enjoy healthy eating. From the cheese that’s practically “protein salt” to hemp seeds that bring as much nutrition as chia, there’s a whole world beyond the usual protein sources waiting to be explored. Diversifying your protein sources helps break up the routine, ensures you’re getting a variety of nutrients, and just makes food a bit more exciting.

So next time you’re at the grocery store, consider picking up one of these underrated protein sources. You may just find a new favourite go-to!