Higher Protein, Healthy Food Swaps

Here are some simple and still-tasty, healthy food swaps you can build into your diet, to help you reduce your calories, increase protein consumption and up your vitamin and mineral intake!

Chickpeas Instead of Croutons

Why is it a healthy food swap?

Toss chickpeas with oil, salt and paprika and roast for 30 mins at 200C for a delicious snack that’s high in protein and fibre.

Use it for

Adding crunch to salads, to top soups, or enjoy alone as a snack.

Greek Yogurt Instead of Sour Cream

Why is it a healthy food swap?

Greek yogurt offers the same creamy tanginess as sour cream but is rich in protein and lower in fat, making it perfect for guilt-free indulgence.

Use it for

Fajitas, dips, dressings, or as a topping for baked potatoes.

Lentil Pasta Instead of Wheat Pasta

Why is it a healthy food swap?

Lentil-based pasta has more protein and fibre, making it a great alternative to traditional pasta, as well as for anyone on a gluten-free diet.

Use it for

Any pasta dish like Bolognese, pasta salads, or hearty soups.

Quinoa Instead of Rice

Why is it a healthy food swap?

Quinoa is a complete protein, meaning it contains all nine essential amino acids, and has more fibre and nutrients than rice.

Use it for

Bowls, stir-fries, and side dishes.

Cottage Cheese Instead of Cream Cheese

Why is it a healthy food swap?

Cottage cheese has more protein and less fat compared to cream cheese. If the texture puts you off, blend with a little lemon juice for a smooth spread.

Use it for

Spreads, dips, or as a topping for toast or soup.

Mince Turkey Instead of Mince Beef

Why is it a healthy food swap?

Mince turkey is leaner and contains less saturated fat while offering a similar protein content, plus it cooks quicker – helping to save you time!

Use it for

Burgers, meatballs, or chilli con carne.

Tips to improve your diet

These healthy food swaps can help boost protein intake while improving the overall nutritional profile of meals, so give them a try!

And if you’re looking for some healthy, high-protein meal inspiration just check out the recipes on our blog, like our Pan Fried Seabass with Asian Style Salad, our Grilled Chicken and Mediterranean Vegetable Salad Recipe or our Vegan 3 Bean Chilli!