Are you a celiac disease patient that struggles with protein intake? Celiac disease diagnosis often makes the patient think they have to cut out food that they don’t necessarily need to, and they find themselves asking — How am I going to get my protein intake in while I manage celiac disease?
Many celiac disease patients may question if they will be able to get in an adequate amount of protein because a majority of protein bars and protein powders are not gluten free. However, there are alternate protein food options that are most likely healthier anyway.
Being diagnosed with celiac disease does not mean the muscles you have worked very hard for will vanish or disappear. In fact, it is quite the opposite.
Celiac disease patients often struggle with building muscle before diagnosis because their body isn’t absorbing nutrients as it is supposed to, leading to growth delay, weight fluctuation, and muscle growth frustration. Those who have celiac disease that are particularly interested in muscle growth may notice a difference in their physique after they have transitioned to a gluten free diet.
As protein intake is essential for everyone, regardless of their fitness goals, it is important to eat nutritious, protein-dense meals.
At first celiac disease diagnosis is confusing, and oftentimes leads to avoiding foods you don’t necessarily need to avoid. I will admit, upon being diagnosed with celiac disease, I felt like the only thing I could eat was a plain salad. But of course, that is not the case. You still have plenty of food options and you can still eat a sufficient amount of protein.
Here are gluten free protein ideas to increase your protein intake as a celiac disease patient.
Eggs + Egg Whites
Eggs and egg whites are packed with protein, easy to make, and something that can be made in various ways. Make egg McMuffins with Glutino’s English Muffins, scramble eggs and have it with pancakes and potatoes, make chilaquiles, or make huevos rancheros.
Meat
Buy your favorite choice of meat in bulk, freeze it, and defrost it when needed. Make tacos, burgers, spaghetti, and meatballs, etc. Here is a list of lean meat with high protein:
- Ground turkey
- Ground beef
- Venison
- Bison
Chicken
Of course, chicken is packed with protein as well. Make fettuccine alfredo, BBQ chicken, or chicken fajitas for dinner.
Fish
There are plenty of fish options to choose from if you are looking to increase your protein intake as a celiac disease patient. Furthermore, there are many different ways to eat fish. Bake, fry, or pan-cook fish and enjoy it with a simple side such as salad and rice. Here are lean, clean fish to consider trying if you have celiac disease and are trying to increase your protein intake:
- Salmon
- Tilapia
- Shrimp
- Cod
- Halibut
Protein Pasta
Protein pasta seems to be an underrated source of protein, and a majority of protein pasta is gluten free because it is made of lentils or chickpeas. Make protein pasta with fish, chicken, or meat, and you have a high-protein meal. Here are a few gluten free protein kinds of pasta you can pick up on your next visit to the grocery store:
Yogurt
If you have celiac disease and are on the hunt for a quick snack with a lot of protein, yogurt is typically high in protein. Be cautious of the sugar content. To avoid sugar, or artificial sweeteners, purchase greek yogurt and add a tiny bit of fruit or gluten free granola.
Pancake/Waffle mix
There is gluten free pancake and waffle mix that has a lot of protein and is easy to make. The following gluten free pancake/waffle mix are high in protein:
- Birch Bender’s Gluten Free Keto Pancake & Waffle Mix
- Gluten Free Kodiak Cakes
- Homemade gluten free high protein pancake/waffle mix recipe
Quinoa
While some people aren’t a fan of Quinoa, others don’t mind it and prefer it over rice. It is a great way to increase both protein and carb intake. Eat it as a side or toss it in your favorite salad mix.
Chickpeas
Chickpeas aren’t extremely high in protein, however, they can add just the right amount to your meal if needed. Have chickpeas with a salad, roast them as a side, or eat them as a snack.
Protein Powder and Protein Bars
I’m not necessarily the biggest fan of protein powder because of all the additives required to make it somewhat good. If you are focusing intensely on your macros, then protein powder might be right for you. However, be mindful of how your body and stomach react after drinking protein powders. There are gluten-free protein powders to choose from. I typically always have protein powder for busy days so I can quickly grab a high protein snack and go. I have tried the Garden of Life protein which does not have the best flavor but tries to focus on clean ingredients. Here is a list of gluten free protein powder/shakes. Again, be mindful of the ingredients and do your own research prior to purchasing and trying them. Some may be processed in a factory that also processes wheat ingredients.
- Alani Nu Protein Shakes
- Orgain Organic Gluten Free Protien Powder
- Garden of Life Gluten Free Protein Powder
- KOS Gluten Free Vegan Protein Powder
- 1Up Nutrition Vegan Gluten Free Protein Powder
- 1st Phorm Vegan Gluten Free Protein Powder
- Quest Nutrition Gluten Free Chocolate Chip Cookie Dough Protein Bars
- Premier Protein
- Pure Gluten Free Protein Bars
- Think Gluten Free Protein Bars
- ONE Gluten Free Protein Bar – Maple Glazed Doughnut
Recap
Although you will need to cut out certain food products from your diet after being diagnosed with celiac disease, you can still eat an adequate amount of protein to reach your fitness goals, or to stay healthy. Almost everyone struggles with the challenge of increasing protein intake regardless of if they have celiac disease or not. If you focus on protein-dense gluten free foods, you will be able to consume enough protein.
Here are gluten free high protein ideas we discussed:
- Eggs + Egg whites
- Meat
- Chicken
- Fish
- Protein Pasta
- Yogurt
- Pancake/Waffle mix
- Quinoa
- Chickpeas
- Protein Powder and Protein Bars
