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Dietitians share their protein-rich picks from Sprouts to help you build quick and balanced meals with minimal prep.

Reviewed by Dietitian Lisa Valente, M.S., RD

Key Points

• Packaged foods can help you eat healthier meals and snacks when time is tight.
• Sprouts carries a variety of protein-rich foods to keep on hand.
• Try beans, yogurt, chicken, egg bites and more to boost your protein.

Convenience foods often get a bad rap, but they can definitely fit within a healthy, balanced eating pattern, especially when they help you get nourishing meals on the table faster. Keeping a few convenience staples on hand can cut prep time and make it easier to build meals aligned with your health and nutrition goals.

Protein is an important part of most meals, yet preparing a protein-rich option from scratch isn’t always realistic. That’s where high-protein convenience foods come in, helping to fill the gap and ensure you get some of this essential macronutrient, so you feel full and satisfied and support your muscle mass.

From ready-to-eat beans to protein-packed yogurt and heat-and-eat meals, these convenience foods from Sprouts make it easy to get a protein boost without spending hours in the kitchen.

1. Icelandic Provisions Vanilla Skyr Yogurt

Icelandic Provisions Vanilla Skyr Yogurt is a standout high-protein convenience food thanks to its 15 grams of protein per single-serve container. Because skyr is strained more than traditional yogurt, it has an ultra-thick, creamy texture. This version is made with whole milk and provides 15% of the daily recommended amount of calcium, notes Toby Amidor, M.S., RD. Amidor enjoys her skyr with blueberries and chopped almonds for a well-balanced snack. The vanilla flavor is also relatively low in sugar for a sweetened yogurt, with only 6 grams of added sugar.

2. A Dozen Cousins Cuban Black Beans

Beans are an excellent addition to your plate, offering fiber, protein and a plethora of micronutrients to support health. One serving (the entire package) of A Dozen Cousins Cuban Black Beans delivers 16 grams of protein for a quick vegetarian main dish, or use half a package for a nutritious side dish. Unlike plain canned beans, these are already simmered with tasty ingredients like onion, garlic, bell pepper and avocado oil, so you get both protein and flavor without extra prep.

They’re also made with simple ingredients and are gluten-free, non-GMO and plant-based, making them an easy option for a variety of dietary needs. Amidor recommends pairing these beans with rice, quinoa or your favorite grain as a side dish, or serving them alongside fish, chicken, meat or tofu.

3. Sprouts Ready-To-Eat Edamame

“Edamame, or baby soybeans, makes a perfect high-protein appetizer or snack,” recommends Amidor. With 9 grams of protein per serving, Sprouts’ Ready-to-Eat Shelled Edamame is an excellent plant-based high-protein snack. Despite some previous concerns about soy, research consistently suggests that regularly consuming soy is associated with health benefits, including reducing the risk of cardiovascular disease.,

Edamame has a relatively mild, neutral taste, so Amidor suggests sprinkling it with sea salt or reduced-sodium soy sauce for a bit of flavor. Outside of a quick, protein-rich snack it’s delicious mixed into stir-fries, salads, and noodles.

4. Kevin’s Natural Foods Cilantro Lime Chicken

Kevin’s Natural Foods is a hit with many dietitians, and rightfully so. Kevin’s Natural Foods offers quick and convenient protein options, so you can get a meal on the table in no time. Kayla Farrell, RDNrecommends the Cilantro Lime Chicken because each serving contains 20 grams of protein, is flavor-packed and is free from gluten, soy and dairy, making it a great choice for individuals with dietary restrictions or sensitivities. “Kevin’s uses a sous vide cooking method, which locks in moisture and delivers flavorful and tender chicken in every bite,” adds Farrell.

5. Milton’s BBQ Chicken with Jalapenos and Red Onions Cauliflower Crust Pizza

Milton’s BBQ Chicken with Jalapeños and Red Onions Cauliflower Crust Pizza is a quick, easy and tasty meal with nearly 19 grams of protein per serving (half a pizza) recommends Lauren Manaker, M.S., RDN, LD. “The cauliflower crust is not only lower in carbs compared to traditional frozen pizzas, but it’s also thin and crispy, providing a satisfying texture,” comments Manaker. Thanks to the veggie-based crust, this pizza is also gluten-free, so it’s suitable for people with gluten sensitivities or following a gluten-free diet. Another bonus of the cauliflower crust? It adds vegetables, making this pizza a bit more well-rounded.

6. Applegate Natural Egg, Uncured Bacon and Cheese Frittata Bites

With 19 grams of protein per serving, Applegate Natural Egg, Uncured Bacon and Cheese Frittata Bites are an excellent choice for a protein-forward meal or snack to help fuel your day and support muscle repair and growth, explains Manaker. She adds that these frittata bites combine convenience with high-quality, natural ingredients to create bite-sized portions perfect for busy lifestyles. Because they’re fully cooked and microwave-ready in just a couple of minutes, they’re an easy grab-and-go option when you’re short on time. Manaker recommends pairing these bites with fresh fruit, a small salad or whole-grain toast.

7. Amy’s Light Meals Macaroni and Cheese

For a meatless meal, Amy’s Light Meals Macaroni and Cheese offers an impressive 18 grams of protein per serving. “Amy’s Light Meals Macaroni and Cheese is a convenient and comforting meal that can fit into a heart-healthy diet as it only has 3 grams of saturated fat, the sodium content is lower than most frozen meals at 530 mg, it contains no added sugar and provides 3 grams of fiber,” explains Sheri Gaw, RDN, CDCES. Pair with steamed vegetables for a more balanced yet still convenient meal.

8. Fishwife Smoked Rainbow Trout

Tinned fish is having a moment. Fishwife’s Smoked Rainbow Trout delivers 15 grams of protein per can with a lightly smoked, buttery taste. Not only is it a great high-protein convenience food, but it is also packed with essential omega-3 fatty acids. The American Heart Association encourages consuming two 3-ounce servings of fish high in omega-3s weekly, as this type of unsaturated fat is associated with a lower risk of cardiovascular disease. Mix Fishwife’s Smoked Rainbow Trout into pasta or create a quick dip with Greek yogurt and herbs.

Our Expert Take

High-protein convenience foods can be a practical, time-saving way to build balanced meals. Options like these make it easier to consistently include enough protein in your diet to support satiety and muscle health. Use these high-protein convenience foods as a meal anchor, then build your plate around them with fiber-rich foods like vegetables, whole grains or fruit. Contrary to what you may have thought, convenience foods can support—not sabotage—your nutrition goals.