An all-puree diet can seem, on its face, somewhat deficient of essential nutrients like protein. When we think of purees, our mind goes to smoothies, soups, and simple liquid foods. But, if you get a little creative, you can get any and all types of foods out of your pureed diet – everything from meat dinners to ice cream to healthy fruits and vegetables.

Protein is an especially important part of a puree diet because it fills you up faster than almost any other food group, which is hard to get from a basically all-liquid diet. It also aids in muscle fiber construction, keeping you strong and stable. On average, you need about 0.36 grams of protein for every pound you weigh. So an average female needs about 46 grams per day, and an average male needs about 56 grams.

One of the most important factors in getting sufficient protein into your diet is to have the best pureeing machine, but other than that, below are a few of the most high-protein foods that you can easily integrate into any puree, as well as some recipe ideas for each.

chopped meat on a white plate with other vegetables
Many meats can be cooked, then chopped and pureed for a boost of protein to pureed recipes.

Meat

Beef

Tender top cuts of beef are best for purees, as they’re softer than other cuts and will mash up faster and easier. They’ll be a little more expensive, but they’ll make the absolute best, most satisfying puree if you’re craving beef.

Chicken/Turkey

Chicken and turkey are great, lower fat sources of protein if you’re craving meat. Just make sure that you’re getting boneless, skinless cuts so that none of it gets into your puree.

Fish

Fish is potentially one of the healthiest sources of protein derived from meat, because it comes with all kinds of other nutrients like omega-3 fatty acids. Soft fish like white fish or salmon will work best in purees.

You can also try canned tuna, as long as it’s thoroughly mashed into a liquid form before it is consumed.

 

dairy products featured prominently among healthy foods
Dairy products like milk and yogurt can add protein to a pureed diet.

Dairy

Milk

Milk of all kinds is packed with protein. Depending on your dietary needs, you may want to go for whole milk for a creamier, fattier texture to your pureed soup. You can also use skim milk for a thinner mixture with just as much protein. Also check out soy milk for slightly more natural, healthy proteins and fats, or nut milks like cashew or almond, which have a delicious, light flavor and often come with added protein alternatives as well.

Yogurt

Again, depending on your needs, you can get yogurt with all kinds of varying levels of fats, but you’ll usually get about 10-15 grams of protein per serving of yogurt. Yogurt is particularly great because it comes in all kinds of delicious flavors – there’s one for everyone! It’s very versatile, as it can be enjoyed as a smoothie for morning breakfast, an afternoon snack, or as a dessert as well. Protein and nutrients from sweets? I’ll take it.

Cheese

While not the healthiest source of protein, certain types of cheeses, like cottage cheese or ricotta, are good sources of protein and add a rich, creamy texture to any puree. These two kinds are uniquely suited for purees because they’re so soft in their original form.

 

brown eggs laying on grass with one cracked open showing the yolk
Eggs are an easy way to add protein to a pureed diet.

Eggs

Eggs are another awesome protein source, giving you an average of 6 grams per egg. So 2 or 3 eggs in a sitting can give you a whopping 18 grams of protein right away! While they’re mostly considered a morning food, it’s actually great to start your day with this big protein intake, as it’ll regulate your digestive system and help you build muscle for the rest of the day.

For purees, you should cook the eggs in your preferred method (scrambled is usually easiest) before adding them to the mixture. Adding them raw runs the risk of not cooking them thoroughly, and eggs really shouldn’t be eaten uncooked.

Protein Powder/Supplements

Finally, there are more protein powders and supplements made for adding to smoothies and purees than I can count. They come in all kinds of flavors and textures, but almost all of them are powdered, making them easy to add to any puree to give you a boost of protein in any meal.

There are all kinds of protein supplements you can get, from whey to soy to hemp to plant-based protein. Find what would work best with your diet and lifestyle, and add a spoonful or two to a few meals per day to get your sufficient protein intake.

Recipes

Here are some great tasting recipes you can use to get lots of nutritious protein in your pureed diet.

Tuna and Beans Puree

Besides being protein packed, tuna fish has many other benefits thanks to its vitamins, minerals and other organic compounds. It is able to reduce cardiovascular disease, stimulate muscle growth and lower blood pressure. On the other hand, white beans are fiber-rich and a good source of magnesium. When combined, these two ingredients make for a delicious puree.

Ingredients:

  • 15 oz beans, canned or cooked until soft
  • 1 small tin of tuna
  • Lemon juice from ½ lemon
  • Pinch of basil
  • Salt to taste

Preparation:

  1. Put all the ingredients in a food processor, and mix until smooth.
  2. If the puree is too thick you can add some water.

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basket of sweet potatoes with a sale sign at the farmers marketChicken and Sweet Potato Puree

Chicken breast is known for its high protein value, with 31%. Other than protein, chicken is rich in vitamins (B3, B5, B6 and D) as well as minerals. Sweet potato, rich in vitamin A, fiber and potassium, is a good addition to make an amazing puree.

Ingredients:

  • 6 oz chicken breast, skinless and boneless
  • 12 oz sweet potato, peeled and cubed
  • Salt and other spices to taste

Preparation:

  1. Cook chicken in a small saucepan in boiling water for about 15 minutes or until meat is done. Remove from water, let it cool.
  2. Cook the sweet potato in a saucepan in boiling water until very soft. Drain the potatoes, but reserve the liquid.
  3. Put chicken, potatoes, spices and a small amount of cooking liquid in a food processor, and mix it until smooth. Add more water if too thick.

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Scrambled Eggs

If you are on a pureed diet, scrambled eggs are a great choice. Egg proteins are easily digestible and are used as a standard to measure protein quality in food. In addition to proteins, eggs are rich in vitamins A and B complex, as well as minerals. Here is a simple scrambled egg puree recipe. As an addition to this basic recipe, you can fry chopped onions, mushrooms or ham on some butter before cooking the eggs and then mix everything in a food processor. You can even add some grated cheese to the eggs.

Ingredients:

  • 2 eggs
  • 3 oz of milk
  • Salt
  • Pepper

Preparation:

  1. Mix 2 eggs, salt, pepper and 1 oz milk in a small bowl.
  2. Cook the eggs in a saucepan on low to medium heat.
  3. Stir well while cooking, be careful not to overcook.
  4. Place the mixture in a food processor or a blender, add the remaining 2oz of milk and mix until smooth.

Bolognese Sauce

A classic that goes great with vegetable puree, for example mashed potatoes. Beef meat used in this recipe has 26% of protein in a piece of meat, which means it fits well in your protein-rich diet. Be free to adjust the following recipe to your own taste.

Ingredients:

  • ½ tablespoon sunflower oil
  • 1 oz onion (chopped)
  • 1 oz carrots (chopped)
  • 3 oz minced beef
  • 1 tablespoon tomato puree
  • 1 cup beef stock
  • ½ garlic
  • Pinch of oregano

Preparation:

  1. Heat the oil in a saucepan, and fry onions and carrots for a few minutes.
  2. When soft, add the minced beef and tomato puree and fry for a few more minutes.
  3. Add garlic and oregano, pour the stock and bring to a simmer.
  4. Cook for about 40 minutes.
  5. Let it cool a bit, put the sauce in a food processor and mix.

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pink uncooked salmon with the skin up laying on a cutting boardSalmon

A fish that is favorite to many. It is great tasting and rich in essential amino-acids. It has almost 20% protein content, which is excellent. I am presenting an easy salmon puree recipe which won’t disappoint.

Ingredients:

  • ½ cup water
  • ½ oz dry white wine
  • 1 oz onion, sliced
  • ½ lemon, sliced
  • 1 ½ teaspoon salt
  • 2 springs parsley (no stems)
  • 2 springs dill (no stems)
  • 3 oz boneless and skinless salmon steaks
  • 1 oz cream

Preparation:

  1. Put water, wine, onion, lemon, salt, pepper, parsley and dill in a saucepan.
  2. Heat until it boils, then reduce heat, cover and simmer for 10 minutes.
  3. Add the salmon steaks, cover the saucepan and simmer for 5 minutes or until fish flakes easily.
  4. Pour cream to the mixture and mix in a food processor.

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Banana Protein Shake

In addition to the natural protein sources, we can consume protein in powder form. The one used in this recipe, and also probably the most popular one is whey protein. It is a milk protein and it is naturally separated as a by-product of making cheese. It is extremely useful since it has all 9 essential amino acids.

Ingredients:

  • 1 cup almond milk
  • 1 cup plan Greek yogurt
  • 1 scoop vanilla protein powder
  • 1 frozen banana (not required to be frozen, but gives a better texture)
  • ⅛ teaspoon ground cinnamon
  • ice

Preparation:

  1. Add almond milk, Greek yogurt, banana and cinnamon into a blender.
  2. Blend until smooth.
  3. If the shake is too thick, you can add some more almond milk to the blender.

Sausage and Onions

Possibly not as nutritious as other suggestions, but great tasting nevertheless. When choosing which sausage to buy, try to pick out ones that have higher meat and lower fat percentage, as some can be overfilled with fat.

Ingredients:

  • 3 oz of sausage meat or skinned uncooked sausage
  • 2 oz onions
  • ½ cup water
  • 1 teaspoon gravy browning
  • 1 teaspoon chopped sage

Preparation:

  1. Put the sausage, onions, water and sage into a pan and cook for 10 minutes.
  2. Let it cool a bit, add the gravy browning and blend until smooth.
  3. If you like, you could add tomato sauce or mustard to the mix to get different flavors.

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bright pink strawberry protein shake in a clear glass with a strawberry garnish Strawberry Protein Shake

Another healthy recipe with whey protein as an ingredient. If you want some variety you should try this one, it is amazing and has enough protein to support your diet.

Ingredients:

  • ½ cup almond milk
  • ¼ cup Greek yogurt
  • 3 strawberries, fresh or frozen
  • ½ scoop vanilla whey protein powder
  • 3 ice cubes
  • Stevia or honey to taste

Preparation:

  1. Put all the ingredients in a blender.
  2. Blend until smooth.
  3. Add almond milk if mix is too thick.

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Summary

If you’re looking for protein sources for a pureed food diet, don’t despair. There are more than enough sources out there, and many of them you probably enjoyed as a solid food as well! As long as you have the correct technique and soft versions of the protein source, you can puree pretty much any food. Review the suggestions above and start building some muscle!

Do you have a favorite protein source that can be pureed and that’s not listed above? Share it below. OH! If you found this article helpful at all, please share on your favorite social media!