Dietitian's simple protein boost
- An NBC Los Angeles dietitian shared an easy hack to add more protein to cooked grains. - The tip centers on stirring in high‑protein ingredients like Greek yogurt, lentils, or pea protein post‑cooking. - This small prep trick raises meal protein without changing flavor dramatically, useful for grain‑forward lunches (nbclosangeles.com).
A dietitian’s grain hack is simple: cook rice, oats, or quinoa in bone broth instead of water to add protein and more flavor. (nbclosangeles.com) NBC Los Angeles, citing a recent TODAY show segment, said registered dietitian Rachael DeVaux recommends the swap for whole grains including brown rice, farro, and quinoa. DeVaux said the change can add about 5 grams of protein. (nbclosangeles.com) Protein is a macronutrient the body uses to build and maintain muscle, make enzymes, and support other basic functions. Harvard’s Nutrition Source says adults need at least 0.8 grams of protein per kilogram of body weight per day, or about 50 grams for a 140-pound person. (hsph.harvard.edu) Whole grains already bring some protein and fiber before any add-ins. Harvard says intact grains such as quinoa, oats, barley, and brown rice have a milder effect on blood sugar than refined grains like white rice and white bread. (hsph.harvard.edu) That makes the broth trick less about turning grains into a stand-alone protein food and more about nudging a grain-based meal closer to balance. Harvard’s Healthy Eating Plate puts whole grains at one-quarter of the plate and protein foods at another quarter. (hsph.harvard.edu) The numbers show why small add-ons can matter. USDA FoodData Central lists cooked lentils at 9.02 grams of protein and 7.9 grams of fiber per 100 grams, which is enough to lift a grain bowl without changing the format of the meal. (api.nal.usda.gov) DeVaux framed protein as a daily health nutrient, not just a gym nutrient. She said it supports immune function, hormone production, blood sugar stability, and healthy aging. (nbclosangeles.com) The advice lands as protein remains a persistent nutrition trend in 2026, with NBC Los Angeles separately warning readers in January to keep health changes simple and avoid fads. This one asks for a broth carton, not a full diet overhaul. (nbclosangeles.com)
