How to add more protein to your favourite Christmas dishes

It’s easier than you think

Here’s how to approach the Christmas Day spread if upping your protein is on your agenda this year. 

In addition to spending time with loved ones and putting our feet up after a long year of hard work, the festive season is all about indulging in our favourite holiday dishes. 

All throughout December, our gatherings and family meals are defined by honey-glazed ham on the bone, an abundance of fresh seafood and more trifle and pavlova than the average appetite can handle. 

The festive season is a foodie’s dream come true, but for those of us who spend 11 months of the year carefully monitoring our nutrition to ensure we feel our best, letting our hard work fall to the wayside the moment we open an advent calendar can leave us feeling conflicted. 

However, according to nutritionist Jessica Scott-Young, a health-conscious Christmas (particularly when it comes to protein intake) is not that difficult to achieve, only requiring a few mindful swaps and tweaks to help you hit your protein targets.

“Protein is something I talk about to clients every day in the clinic as the RDI is too low and not adequate for the average person trying to maintain energy levels, healthy hormones and mood, and muscle mass,” explains Scott-Young.

“Many people think of protein as a key macronutrient (which it is!), but what many don’t realise is that protein is made up of amino acids which provide the building block for our neurotransmitters, muscles, bones, skin, and hair.”

Consuming protein-rich foods such as grass-fed meat, oily fish, beans and legumes not only helps us reach our recommended daily intake but also gives us the added benefit of naturally occurring vitamins, minerals, antioxidants, and phytochemicals.

Our fascination with protein is not exclusive to the festive season. Image: iStock

The Christmas protein heroes – and the ones worth skipping

As Scott-young explains, a classic Christmas feast is already incidentally accommodating to protein enthusiasts, with fresh, whole foods the hero ingredients of most dishes. 

“I love a Christmas feast because it can be easily centred around protein and whole foods,” she says. “My go-to protein-led Christmas menu would include having a fresh seafood entree – think prawn cocktails, oysters, smoked salmon– and grazing platters that include smoked salmon, good quality prosciutto, cheese, falafel, hummus and nuts.”

If you are looking to impress your guests this year, another great protein-rich dish that requires minimal effort is oven-baked camembert or ricotta. 

A great table centrepiece for the protein-conscious is turkey with pistachio stuffing. Image: Pexels

“Free-range Christmas ham is always a main feature!” Scott Young says, adding that another great table centrepiece for the protein-conscious is turkey with pistachio stuffing.

To accompany the meal, Scott-Young recommends a polyphenol-rich salad with rocket, roasted pumpkin, pomegranate, pecans and fetta, “Dessert can include baked sweet ricotta with mango or fruit salad with Greek yogurt.”

As for the dishes and ingredients to avoid, like any time of year, the nutritionist recommends steering clear of highly processed foods, “Remember, fresh is best. Processed food, labelled as healthy or not, is still just that; processed!” She says. 

“If you are just relying on protein bars and protein powders to get your protein up, you are missing crucial micronutrients required for overall health,” she explains. “The body’s cellular sensing mechanisms respond favourably to whole foods due to their complex nutrient profiles.” 

Processed food, labelled as healthy or not, is still just that; processed! Image: iStock

8 simple tweaks to boost your Christmas protein intake

#1. Swap bread and crackers for veggie sticks on your grazing platter, and enjoy with cheese, hummus or pate.

#2. Swap ice cream for Greek yogurt with your fruit salad. 

#3. Snack on melon wrapped in prosciutto instead of bread and crackers

#4. Swap your usual Christmas canapes for protein-rich Devilled eggs 

#5. Serve a yogurt and herb-based sauce to go with baked salmon.

#6. Add some crunchy roasted chickpeas to your salad

#7. Swap out mayonnaise in your potato salad for Greek yogurt.

#8. Make your own mango and yogurt 'Weiss' bars and freeze them instead of reaching for that summertime ice cream.

As important as protein is, however, the festive period is about celebrating the year that was, giving your body, mind and soul a well-deserved break in the company of your friends and family. 

Having fun and enjoying ourselves is far more important than hitting any kind of nutritional target, so although striving for a protein-rich Christmas plate is certainly possible, try not to overthink every little component, and if you fancy an extra piece of pavlova, then on your plate it goes! 

Originally published as How to add more protein to your favourite Christmas dishes