15 Broccoli Recipes To Increase Protein

Broccoli is a nutrient-rich vegetable that is often overlooked as a significant source of protein. While it may not be as high in protein as other foods like meat or legumes, broccoli contains a considerable amount of protein, especially when compared to other vegetables. One cup of broccoli contains about 2.6 grams of protein, making it an excellent addition to a protein-rich diet. In this article, we will explore 15 broccoli recipes that can help increase your protein intake.

Introduction to Broccoli and Protein

Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, kale, and cabbage. It is a rich source of vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and fiber. Broccoli is also low in calories and contains a variety of phytochemicals that have been shown to have anti-inflammatory and anti-cancer properties. When it comes to protein, broccoli is a good source of essential amino acids, including histidine, isoleucine, and leucine. These amino acids are important for building and repairing muscles, making broccoli a great addition to a post-workout meal or snack.

High-Protein Broccoli Recipes

Here are 15 high-protein broccoli recipes that you can try:

1. Broccoli and Cheddar Frittata: A breakfast dish made with broccoli, cheddar cheese, and eggs, containing about 22 grams of protein per serving.
2. Broccoli and Chicken Stir-Fry: A stir-fry made with broccoli, chicken breast, and brown rice, containing about 35 grams of protein per serving.
3. Broccoli and Quinoa Salad: A salad made with broccoli, quinoa, and chickpeas, containing about 15 grams of protein per serving.
4. Broccoli and Turkey Meatballs: Meatballs made with broccoli, ground turkey, and Parmesan cheese, containing about 20 grams of protein per serving.
5. Broccoli and Lentil Soup: A soup made with broccoli, lentils, and vegetable broth, containing about 18 grams of protein per serving.
6. Broccoli and Shrimp Scampi: A seafood dish made with broccoli, shrimp, and whole wheat pasta, containing about 25 grams of protein per serving.
7. Broccoli and Chicken Quesadilla: A Mexican dish made with broccoli, chicken breast, and whole wheat tortilla, containing about 20 grams of protein per serving.
8. Broccoli and Tofu Stir-Fry: A vegan stir-fry made with broccoli, tofu, and brown rice, containing about 15 grams of protein per serving.
9. Broccoli and Egg Breakfast Burrito: A breakfast burrito made with broccoli, scrambled eggs, and whole wheat tortilla, containing about 18 grams of protein per serving.
10. Broccoli and Chicken Caesar Salad: A salad made with broccoli, chicken breast, and Caesar dressing, containing about 25 grams of protein per serving.
11. Broccoli and Quinoa Bowl: A bowl made with broccoli, quinoa, and chickpeas, containing about 15 grams of protein per serving.
12. Broccoli and Turkey Wrap: A wrap made with broccoli, sliced turkey, and whole wheat tortilla, containing about 20 grams of protein per serving.
13. Broccoli and Lentil Curry: A curry made with broccoli, lentils, and coconut milk, containing about 18 grams of protein per serving.
14. Broccoli and Chicken Fajitas: A Mexican dish made with broccoli, chicken breast, and whole wheat tortilla, containing about 25 grams of protein per serving.
15. Broccoli and Tofu Curry: A vegan curry made with broccoli, tofu, and coconut milk, containing about 15 grams of protein per serving.

Nutritional Benefits of Broccoli

Broccoli is a nutrient-rich vegetable that provides a range of health benefits. It is high in fiber, which can help promote digestive health and support healthy blood sugar levels. Broccoli is also rich in vitamins and minerals, including vitamin C, vitamin K, and potassium. The phytochemicals present in broccoli have been shown to have anti-inflammatory and anti-cancer properties, making it a great addition to a healthy diet.

Increasing Protein Intake with Broccoli

In addition to the recipes mentioned earlier, there are several ways to increase your protein intake with broccoli. One way is to pair it with other protein-rich foods, such as chicken, fish, or legumes. You can also add broccoli to your favorite protein shakes or smoothies to boost the protein content. Another way is to use broccoli as a base for salads and add other protein-rich toppings, such as nuts, seeds, or cheese.

Broccoli and Protein-Rich Foods

Here are some protein-rich foods that pair well with broccoli:

• Chicken breast: 3-4 ounces cooked, containing about 26-30 grams of protein.
• Salmon: 3-4 ounces cooked, containing about 20-24 grams of protein.
• Black beans: 1 cup cooked, containing about 15 grams of protein.
• Quinoa: 1 cup cooked, containing about 8 grams of protein.
• Almonds: 1 ounce, containing about 6 grams of protein.