Starting a high-protein diet often brings to mind endless plates of plain chicken and broccoli. But what if building muscle and hitting your health goals could be an adventure in flavour? A high-protein lifestyle doesn't have to be bland or repetitive. It's about choosing the right ingredients and knowing how to make them truly delicious, whether you're a seasoned pitmaster, a weeknight cooking hero, or a family-focused foodie. This guide is your definitive resource for transforming the way you approach foods for a high protein diet, moving far beyond the mundane.

We will explore 10 powerhouse protein sources, complete with practical, step-by-step tips on how to prepare them on the grill, in the smoker, or in your kitchen. This is not another generic list; it's a blueprint for creating satisfying meals packed with both protein and authentic flavour. We'll cover everything from the best cuts of beef for smoking and lean poultry options to omega-rich fish and versatile plant-based staples.

More importantly, you'll learn exactly how to season each ingredient to perfection, turning simple meal prep into a culinary event. We provide specific protein-per-serving data, portion guidance, and expert pairings with our craft seasonings, which are made with authentic cultural flavours and no added crap. Forget the boring meal prep cycle; this comprehensive list will show you how to make every protein-packed meal an experience worth savouring. Let's get started.

1. Smoked Salmon

Smoked salmon is a fantastic addition to any high-protein diet, offering a sophisticated flavour profile alongside impressive nutritional benefits. A single 100g serving delivers approximately 25g of high-quality protein, making it an efficient way to meet your daily targets. Beyond protein, it is rich in omega-3 fatty acids, which are crucial for heart and brain health, positioning it as a powerhouse among foods for a high-protein diet.

The smoking process, whether hot or cold, not only preserves the fish but also infuses it with a deep, smoky character that BBQ enthusiasts will appreciate. This makes it an incredibly versatile ingredient that feels both luxurious and approachable.

How to Use Smoked Salmon

Its ready-to-eat nature makes smoked salmon perfect for quick, protein-packed meals. Cold-smoked salmon, with its delicate, silky texture, is ideal for draping over salads, scrambled eggs, or whole-grain bagels with cream cheese. Hot-smoked salmon is flakier and more robust, making it a brilliant centrepiece for a main course, flaked into pasta dishes, or used to create flavourful pâtés.

Seasoning and Preparation Tips

To elevate the natural flavour of salmon without overpowering it, choose seasonings that provide balance and freshness.

• Complementary Flavours: Citrus and herbs are salmon’s best friends. A light dusting of a bright, zesty rub can transform the fish.
• Quick Hot-Smoking Method: To hot-smoke a salmon fillet, preheat your smoker to 107°C (225°F). Pat the salmon dry and apply your chosen rub. Place it in the smoker for about 60-90 minutes, or until it reaches an internal temperature of 63°C (145°F) and flakes easily.
• Perfect Pairing: For a zesty, clean flavour that cuts through the richness of the salmon, try the Smokey Rebel Miami Mojo Citrus Blend. Its authentic citrus and garlic notes are designed to complement seafood perfectly.

2. Grass-Fed Beef Brisket

Grass-fed beef brisket is a premium choice for anyone serious about their protein intake and flavour, making it a standout among foods for a high-protein diet. A 100g serving provides around 26g of high-quality protein, along with significant levels of iron and essential B vitamins. For BBQ enthusiasts, its generous marbling self-bastes during low-and-slow cooking, creating an incredibly tender and juicy result. Opting for grass-fed beef also provides a superior nutritional profile, including a higher ratio of beneficial omega-3 fatty acids.

This cut is the undisputed king of the smoker, beloved by award-winning pitmasters and backyard heroes alike. Its ability to transform into a succulent, flavour-packed centrepiece makes it perfect for everything from family gatherings to corporate catering events where making an impression is key.

How to Use Grass-Fed Beef Brisket

The low-and-slow smoking method is the ideal way to break down brisket's tough connective tissues into melt-in-your-mouth perfection. The goal is a deep, dark bark on the outside and moist, tender meat within. Sliced brisket is incredible on its own, piled high in sandwiches with pickles and onions, or chopped and served in tacos. Leftovers can be repurposed into hearty chillies, pies, or loaded onto jacket potatoes for a quick and satisfying high-protein meal.

Seasoning and Preparation Tips

Properly seasoning a brisket is crucial for developing that iconic flavour crust. For a deep flavour infusion, apply your rub generously and allow it to penetrate the meat.

• Complementary Flavours: Beef brisket stands up to bold, complex flavours. A classic Texas-style rub leans heavily on coarse black pepper and salt, but layers of coffee, chilli, and garlic add incredible depth.
• How to Get the Perfect Bark: For maximum flavour penetration, apply your rub at least 12 hours before it hits the smoker. This allows the seasoning to draw moisture from the surface and create a flavourful paste. Smoke at 121°C (250°F) until the internal temperature hits the "stall" (around 74°C/165°F), then wrap it tightly in butcher paper to push through to the end.
• Perfect Pairing: To build a foundational bark with rich, savoury notes, start with the Smokey Rebel SPG (Salt Pepper Garlic) Base Blend. Its balanced profile enhances the natural taste of the beef, creating the perfect canvas for a legendary brisket. If you want to master the technique, our guide on how to smoke brisket has all the details.

3. Free-Range Chicken Breast

Free-range chicken breast is a cornerstone for many seeking foods for a high-protein diet, and for good reason. It stands as a gold standard for lean protein, providing a substantial 31g of protein per 100g serving with minimal fat. Opting for free-range chicken often yields a superior texture and more robust flavour compared to conventionally raised poultry, making it an excellent canvas for smoking and grilling.

This lean meat's relatively neutral taste profile is its greatest strength, allowing bold seasonings to take centre stage. It's an affordable and accessible choice for everything from weekly meal prep to family BBQs, where it can be transformed into a flavourful, health-conscious centrepiece.

How to Use Free-Range Chicken Breast

Chicken breast is incredibly versatile and can be the star of countless meals. For meal prep enthusiasts, smoking a batch at the start of the week provides ready-to-use protein portions for salads, sandwiches, and wraps. On the grill, it can be cooked whole, diced for kebabs, or butterflied for quicker cooking. Smoked chicken breast, once cooked, can be sliced for a healthy family dinner or shredded to add lean protein to pasta dishes, tacos, or soups. It's a go-to for caterers and home cooks alike who need reliable and delicious results.

Seasoning and Preparation Tips

Proper preparation is key to ensuring your chicken breast remains juicy and flavourful, especially when smoking or grilling.

• Retain Moisture: To prevent the lean meat from drying out, consider brining the chicken for 4-6 hours before cooking. This simple step makes a huge difference to the final texture.
• Quick Air Fryer Method: For juicy chicken in minutes, cut breasts into chunks. Toss with 1 tablespoon of olive oil and a generous coating of your chosen rub. Air fry at 200°C (400°F) for 10-12 minutes, shaking halfway, until cooked through. For more in-depth guidance, check out our guide on how to get the best results with smoker chicken breast.
• Perfect Pairing: The mild flavour of chicken pairs beautifully with smoky and savoury notes. For a classic BBQ taste with a touch of heat, the Smokey Rebel Chipotle Cowboy Chicken Rub is an ideal choice, offering a balanced blend of chipotle, paprika, and garlic that brings the chicken to life.

4. Wild-Caught Mackerel

Wild-caught mackerel is an exceptional choice for anyone serious about a high-protein diet, boasting a robust flavour and a nutritional profile that is hard to beat. A 100g portion provides around 20g of protein and an impressive 2.3g of omega-3 fatty acids. Its naturally oily texture makes it perfect for smoking and grilling, as it remains moist and flavourful without drying out, making it one of the most resilient foods for a high-protein diet on the BBQ.

This strong-flavoured fish is a favourite in coastal UK restaurants and traditional Scandinavian-inspired BBQ events for good reason. Its bold character stands up beautifully to intense seasonings, creating memorable dishes that satisfy both health-conscious eaters and dedicated BBQ enthusiasts. The firm flesh holds its shape well, making it an incredibly versatile protein source.

How to Use Wild-Caught Mackerel

Mackerel's rich, distinctive taste makes it a star ingredient. Smoked mackerel is delicious when flaked into salads, mixed into a creamy pâté with horseradish, or served simply on whole-grain toast. For a hearty main course, grill or pan-fry whole butterflied fillets and serve with new potatoes and a sharp, vinegary salad. It’s an excellent component for health-focused meal prep, offering a convenient and potent source of protein and healthy fats.

Seasoning and Preparation Tips

The key to great mackerel is complementing its strong flavour with equally bold and well-balanced seasonings.

• Simple Pan-Fry Method: For a quick, high-protein meal, pat mackerel fillets dry and season generously. Heat a tablespoon of olive oil in a non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 2-3 minutes until the skin is crispy. Flip and cook for another 1-2 minutes.
• Optimal Smoking: Apply a dry rub around 20 minutes before smoking. Maintain a temperature between 93-107°C (200-225°F) for 30-45 minutes to achieve a perfectly tender, flaky texture.
• Perfect Pairing: Mackerel’s rich profile can handle some heat and spice. The authentic cumin and smoky notes in the Spitfire Spice Blend create a complex, fiery crust that enhances the fish’s natural oils without overpowering them.

5. Lean Ground Turkey

Lean ground turkey is an incredibly versatile and economical powerhouse for anyone serious about crafting foods for a high-protein diet. A standard 100g serving packs around 29g of protein with minimal fat, making it a lean, efficient choice. Its mild flavour profile acts as a perfect canvas for bold seasonings, and it absorbs smoke beautifully, making it a favourite for health-conscious BBQ enthusiasts and meal preppers alike.

From juicy burgers and flavourful kebabs to hearty meatballs, ground turkey offers a cost-effective way to create satisfying, protein-rich meals. This makes it an ideal ingredient for caterers offering healthier BBQ options or families looking to make a nutritious switch for their weekly cookouts without compromising on taste.

How to Use Lean Ground Turkey

Thanks to its adaptability, ground turkey works brilliantly in a huge variety of dishes. You can form it into consistent 125-150g patties for the grill, roll it into meatballs to simmer in a smoky tomato sauce, or thread seasoned portions onto skewers for delicious kebabs. It’s a fantastic base for chilli, bolognese, or lettuce wraps, providing a substantial protein boost to any meal. For meal prep, seasoned and cooked turkey mince can be portioned out for quick lunches and dinners throughout the week.

Seasoning and Preparation Tips

The key to delicious ground turkey is moisture and flavour. A few simple tricks can elevate it from bland to brilliant.

• How to Make Juicy Turkey Burgers: To prevent the meat from drying out, mix 500g of ground turkey with a tablespoon of olive oil and your seasoning before shaping into patties. Adding finely minced onion and garlic also adds moisture and a deep flavour base.
• Even Cooking: When making burgers, create a shallow indentation in the centre of each patty with your thumb. This simple step prevents them from puffing up and ensures they cook evenly.
• Perfect Pairing: Ground turkey truly shines when paired with savoury and herbaceous seasonings. To infuse a classic, crowd-pleasing flavour, work the Smokey Rebel SPG (Salt Pepper Garlic) Base Blend directly into the meat before forming. It creates a perfectly seasoned foundation for any dish.

6. Greek Yogurt (High-Protein Varieties)

High-protein Greek yogurt is a powerhouse addition to a balanced diet, delivering a substantial 10-15g of protein per 100g serving along with beneficial probiotics for gut health. While not a typical star of the barbecue, its thick, creamy texture and tangy flavour make it an incredibly versatile component for any grilling enthusiast. It serves as an exceptional base for marinades that tenderise meat, a foundation for flavourful dressings, and a cooling accompaniment to spicy, smoked foods.

The lactic acid in Greek yogurt gently breaks down proteins in meat, resulting in incredibly tender and moist results on the grill or in the smoker. This makes it an invaluable, high-protein ingredient for creating succulent chicken, lamb, or pork, solidifying its place among the best foods for a high-protein diet. To learn more about incorporating such ingredients into your meals, explore our guide to a high-protein diet.

How to Use Greek Yogurt

Greek yogurt shines in preparations that complement the smoky, rich flavours of BBQ. Use it to create a classic tzatziki sauce to serve alongside grilled lamb or chicken gyros, offering a refreshing contrast. It can also be blended into a creamy, protein-enhanced dressing for coleslaw or potato salad, providing a healthier alternative to mayonnaise-based recipes. For a simple marinade, combine plain Greek yogurt with lemon juice, garlic, and your chosen herbs and spices.

Seasoning and Preparation Tips

Choosing the right seasonings will transform plain yogurt into a dynamic culinary tool for your barbecue creations.

• How to Make a 5-Minute Chicken Marinade: In a bowl, combine 200g of plain Greek yogurt, the juice of half a lemon, and one tablespoon of your chosen rub. Add 500g of diced chicken breast, mix well to coat, and let it sit for at least 30 minutes (or up to 6 hours) before grilling.
• Select the Right Base: Always opt for plain, unsweetened Greek yogurt to ensure you have full control over the final flavour profile and can avoid unnecessary sugars.
• Perfect Pairing: To create an authentic Greek-style marinade or tzatziki, the Smokey Rebel Greek Odyssey Gyros Rub is the perfect choice. Its blend of oregano, garlic, and other authentic Mediterranean herbs infuses the yogurt with a vibrant, zesty character ideal for lamb and chicken.

7. Smoked Turkey Breast

Smoked turkey breast is a lean, flavourful powerhouse for any high-protein diet. A single 100g serving provides an impressive 29g of protein, making it an incredibly efficient choice for muscle building and satiety. When prepared at home with quality seasonings, it's also exceptionally low in sodium compared to store-bought deli meats, positioning it as one of the best foods for a high-protein diet.

Whole turkey breasts are ideal for smoking as they absorb smoky flavour beautifully while remaining forgiving for even novice pitmasters. This makes it a perfect centrepiece for family gatherings or a fantastic option for meal prep, providing a bulk source of lean protein for the week.

How to Use Smoked Turkey Breast

The versatility of smoked turkey breast is one of its greatest strengths. Once cooked and rested, it can be carved thick for a Sunday roast or sliced thin for sandwiches and wraps throughout the week, replacing processed alternatives. Flake the meat into salads, pasta dishes, or hearty soups for an instant protein and flavour boost. It's a go-to for UK caterers and competitive BBQ events looking to showcase exceptional poultry.

Seasoning and Preparation Tips

Proper preparation is key to a moist, flavourful smoked turkey breast. These tips will help you achieve perfect results every time.

• Optimal Cut: Always select a bone-in, skin-on turkey breast. The bone and skin provide a natural barrier that helps retain moisture during the long smoking process.
• Step-by-Step Smoking Process:
  1. Inject a marinade deep into the meat 12 hours before smoking.
  2. Apply a generous layer of rub under and over the skin.
  3. Smoke at a steady 107°C (225°F) for 3-4 hours, or until the internal temperature reaches 74°C (165°F).
  4. Rest the breast for 15-20 minutes before carving to allow the juices to redistribute.
• Perfect Pairing: Turkey’s mild flavour pairs brilliantly with a seasoning that offers both savoury and slightly spicy notes. The Smokey Rebel Chipotle Cowboy Chicken Rub provides a balanced blend of smoky chipotle, garlic, and herbs that creates a delicious, crisp skin and flavours the meat perfectly.

8. Lentils (Red and Green Varieties)

Lentils are a plant-based powerhouse and a superb component of a high-protein diet, offering both affordability and impressive nutritional credentials. A 100g cooked serving provides around 9g of quality protein and a substantial 8g of fibre, which aids digestion and promotes a feeling of fullness. This makes them an excellent, energy-sustaining choice for anyone looking to increase their protein intake, particularly for plant-based eaters.

While not a traditional star of the grill, lentils are incredibly versatile and serve as a fantastic base for salads, hearty sides, or even as a binder in plant-based burger patties. Their earthy flavour profile beautifully complements the smoky notes of grilled meats and vegetables, making them a valuable and inclusive addition to any BBQ spread.

How to Use Lentils

Lentils are brilliant for creating satisfying, protein-rich meals that are both simple and flavourful. Green lentils hold their shape well, making them ideal for salads and side dishes that can be served alongside smoked fish or grilled chicken. Red lentils cook down to a softer consistency, perfect for thickening soups, stews, or creating the base for delicious veggie burgers. For a vibrant side dish at your next gathering, try a Mediterranean-inspired lentil salad, which pairs wonderfully with grilled lamb.

Seasoning and Preparation Tips

To unlock the full potential of lentils, season them while they are warm to allow the flavours to absorb fully. Toasting the dry lentils in a pan for a few minutes before cooking also deepens their natural, nutty character.

• How to Make a Flavourful Lentil Side Dish:
  1. Rinse 200g of green lentils and cook according to package directions.
  2. While the lentils are cooking, finely chop a small red onion, a bell pepper, and a handful of fresh parsley.
  3. Once cooked and drained, toss the warm lentils with the vegetables, a squeeze of lemon juice, a drizzle of olive oil, and a tablespoon of your seasoning.
• Perfect Pairing: For a warm, aromatic side dish that complements grilled meats, season your cooked lentils with the Smokey Rebel Greek Odyssey Gyros Rub. Its blend of authentic Mediterranean herbs and spices creates a flavourful and satisfying accompaniment.

9. Smoked Ham Hocks and Pork Shoulder

For those serious about flavour and protein, smoked pork shoulder and ham hocks are a BBQ staple that delivers outstanding results. A 100g serving provides around 27g of protein, making it a heavyweight contender in the world of high-protein foods. The slow smoking process renders these cuts incredibly tender and infuses them with a rich, savoury depth that is hard to beat, creating a complex taste that keeps BBQ enthusiasts returning for more.

These cuts are forgiving to cook and ideal for large gatherings, from competitive BBQ events to family feasts. The transformation from a tough cut to succulent, shreddable meat is a rewarding process that sits at the heart of whole-animal cooking traditions. This makes it a standout choice among foods for a high-protein diet for both its nutritional value and its ability to bring people together.

How to Use Smoked Pork

The primary use for smoked pork shoulder is creating signature house-made pulled pork. Once smoked and rested, the meat can be easily shredded and served in brioche buns, loaded onto tacos, or piled high on nachos. Smoked ham hocks are perfect for adding profound, smoky flavour to soups, stews, and bean dishes like cassoulet or split pea soup. The rendered meat from the hock can be pulled and mixed back into the dish for an extra protein boost.

Seasoning and Preparation Tips

Proper seasoning is crucial for developing the signature bark and flavour profile of authentic smoked pork. A generous application of a well-balanced dry rub is key.

• Optimal Cut: For the best results, select a bone-in pork shoulder weighing around 6-8kg. The bone helps regulate temperature and adds flavour.
• How to Season for Perfect Pulled Pork: Apply your dry rub liberally over the entire surface of the pork 12 to 24 hours before smoking. Ensure every surface is coated. Smoke at 121°C (250°F) until you achieve a dark, mahogany-coloured bark, then wrap and continue cooking until it's "probe tender" (around 96°C / 205°F).
• Perfect Pairing: To create a classic, mouth-watering pulled pork with a deep, smoky-sweet flavour, use the Smokey Rebel Hickory Hog Pork Rub. Its authentic blend of paprika, garlic, and brown sugar components builds the perfect crust and complements the natural richness of the pork.

10. Eggs (Smoked or Grilled Preparations)

Eggs are an undeniable staple in any high-protein diet, offering incredible versatility and nutritional value. A 100g serving, roughly two large eggs, provides around 13g of complete protein, along with essential nutrients like choline for brain function and lutein for eye health. While not a typical main course for a BBQ, preparing eggs on the smoker or grill introduces a savoury, smoky dimension that transforms them into standout dishes.

This unconventional approach is perfect for BBQ breakfasts, impressive appetisers, or as a protein-rich side that complements traditional smoked meats. For caterers or home cooks looking to impress, smoked eggs add a memorable, flavourful twist to any menu, proving they are one of the most adaptable foods for a high-protein diet.

How to Use Smoked and Grilled Eggs

The beauty of smoked eggs lies in their enhanced flavour, which can elevate simple recipes into something special. Cold-smoked hard-boiled eggs develop a subtle yet distinct smoky taste, making them perfect for a next-level egg salad, devilled eggs, or sliced over a hearty green salad. You can also finish scrambled eggs or omelettes on the grill in a cast-iron pan for a unique texture and taste. For a creative appetiser, serve smoked eggs alongside grilled avocado halves as a complete, protein-packed bite.

Seasoning and Preparation Tips

The mild flavour of eggs provides a perfect canvas for bold seasonings, especially those with smoky or savoury notes.

• How to Make Smoked Devilled Eggs: Hard-boil your eggs, peel them, and then cold-smoke them for 20-30 minutes. Let them chill. Halve the eggs, scoop out the yolks, and mash them with mayonnaise and a generous pinch of a balanced seasoning blend to add depth and complexity. Pipe the filling back into the whites.
• Elevate Classic Dishes: This simple smoking step transforms a classic party snack into a conversation starter, showcasing how BBQ techniques can be applied to everyday ingredients.
• Perfect Pairing: Dust warm scrambled eggs or season your devilled egg filling with the Smokey Rebel SPG (Salt Pepper Garlic) Base Blend. Its classic, well-rounded profile enhances the natural richness of the egg without overpowering the subtle smoke.

Top 10 High-Protein Foods Comparison

FAQs on High-Protein Diet Foods

What are the best BBQ seasonings for chicken on a high-protein diet?

The best seasonings complement the chicken without adding unnecessary sugars or fillers. Look for rubs with a base of paprika, garlic, onion, and a hint of chilli like the Smokey Rebel Chipotle Cowboy Chicken Rub. For a more versatile, Mediterranean flavour that works well in marinades or as a dry rub, the Smokey Rebel Greek Odyssey Gyros Rub is an excellent choice.

Can you build muscle with only plant-based protein?

Absolutely. Plant-based foods like lentils, chickpeas, tofu, and quinoa are excellent sources of protein. The key is to eat a wide variety of these foods to ensure you receive all essential amino acids. Combining different plant proteins, such as lentils with brown rice, can create a complete protein profile to support muscle growth.

How do I keep lean meats like chicken breast from drying out on the grill?

There are three key techniques: brining, marinating, and not overcooking. A simple brine (salt and water solution) for a few hours adds moisture deep into the meat. A marinade with an acidic component like Greek yogurt or citrus juice helps tenderise it. Most importantly, use a meat thermometer and pull the chicken off the heat as soon as it reaches an internal temperature of 74°C (165°F), then let it rest.

What are good high-protein snacks for a BBQ enthusiast?

Smoked eggs are a fantastic and unconventional option. You can also make your own beef jerky using a lean cut like top round, seasoned with a quality beef rub. Smoked nuts like almonds or cashews, tossed in a savoury seasoning, also make for a great high-protein snack that's easy to prepare alongside your main cook.

Which Smokey Rebel rub is best for pulled pork?

For authentic, flavour-packed pulled pork, the Smokey Rebel Hickory Hog Pork Rub is specifically designed for the job. Its balance of smoky paprika, brown sugar for bark development, and savoury spices perfectly complements the richness of pork shoulder, creating that classic BBQ flavour profile.

Ready to transform your high-protein meals from mundane to magnificent? At Smokey Rebel, we craft bold, authentic, all-natural seasoning rubs designed to make every dish unforgettable. Explore our range at Smokey Rebel and discover the secret to making your high-protein diet a flavour-packed journey you'll love.