Written collaboratively by Claudia Botzet, former SDSU Extension Nutrition Field Specialist; and Anna Tvedt, former SDSU Extension Nutrition Field Specialist.
The Christmas season is often accompanied by family gatherings, giving thanks, and, of course, food! When thinking about Christmas get-togethers and Christmas dinner, what comes to your mind first? Mashed potatoes? Cookies? Eggnog? We often look forward to carbohydrate-dense foods around the holiday season. But what about protein-dense foods? Fueling our bodies with protein throughout the day during the Christmas season provides many benefits, including increased satiety, which can lead to less overeating and an improved relationship with food. Below are protein-dense meal and snack ideas to keep your body fueled this Christmas season.
Holiday Protein Ideas
- Main Dishes: While some families have a tradition for serving a specific main dish at Christmas dinner, other families may be open to other options, which could include roasted poultry, baked ham, ribs, pork loin, or a soup or stew.
- Egg Bake: Start your day with a protein-packed meal of eggs! Just one egg has 6 grams of protein, and it also contains other nutrients, such as vitamins A, D, and E; choline; iron and folate. Make it more nutrient-dense by adding vegetables, such as bell peppers, onions, mushrooms, broccoli, and spinach.
- Smoked Salmon Bagels: Salmon is a great source of protein and Omega 3 fatty acids. Omega-3s help support heart health and reduce inflammation.
- Greek Yogurt Dip: Whether it's savory or sweet, Greek yogurt provides a delicious base for fruits and vegetables. Greek yogurt is a protein-rich dairy product with the addition of other nutrients, including calcium, vitamin B12, and probiotics.
- Protein Bites: Pick your favorite protein base, whether it's beef, pork, chicken, or tofu, add some olive oil and seasonings, and pop it in your air fryer or oven. Pair it with your favorite dipping sauce, and you'll have a protein-dense snack that is also delicious!
- Pickle Roll-ups: Grab your preferred protein, often corned beef or ham, spread some cream cheese on a slice, and wrap up a dill pickle. This snack may seem simple, but it provides a mouth full of flavor!
- Tortilla Roll-ups: Just like the pinwheels, pick your favorite protein sources and roll them up with cheese, spinach, and a sauce (if preferred) in a tortilla, and then slice it into rounds. Also, try a sweeter version with peanut or nut butter, jelly, fruit, or chocolate spread!
- Nuts: A handful of nuts is a great snack filled with protein and healthy fat. If you’re looking for more flavor, try adding dried fruit and chocolate chips to the mix; and it might also be the one time of year you get to bring out the nutcracker!
- Meatballs: Pick your favorite ground protein base, whether it's beef, pork, chicken, or non-animal protein, and roll it up with some breadcrumbs, an egg, and your favorite seasonings. Pan fry or bake them until they reach 160 degrees Fahrenheit in the center, then keep them warm in a crock and enjoy throughout the day. Try adding minced vegetables, such as carrots, mushrooms, onions, cauliflower, or zucchini, to your meatball mix for an added kick of flavor and nutrients!
