Protein is a really important part of our diet. It helps us to build and maintain muscle mass, helps us to maintain healthy hair, skin and bones, and plays a significant role i the healthy function of our organs, amongst other things, so whether we’re eating chicken, tofu or steak, it is so important that we all make sure we get enough protein in our lives.

The things protein can get a bit dull, right? If all you’re eating is boiled chicken or pan-fried tofu, it can start to feel a bit boring, and that means we can often end up reaching for less healthy foods instead. Well, you don’t need to do that - what you need to do is find ways of spicing up your protein to make it more interesting. Here are a few ideas ot get you started with that:

1. Build a Flavor-Forward Marinade

Marinades are one of the easiest ways to elevate any protein. Combine an acid (like lemon juice, vinegar, or yogurt), a touch of oil, and your favorite spices - think cayenne, smoked paprika, chili flakes, or chipotle powder. Then, all you need to do is let your protein soak up all of those lovely flavors for at least 30 minutes and you will have juicy, tender meat or tofu with a punch of spice in every bite

2. Add Heat With Fresh Ingredients

Fresh chilies, ginger, garlic, and herbs are all you need to turn a rather dull lump of protein into something fresh, vibrant and packed with flavor. Try topping grilled salmon with a jalapeño-lime relish, stirring minced Thai chilis into your stir-fry, or adding freshly grated ginger to your chicken marinade, and you will get tons of heat, vibrant brightness and complexity in every bite. Simple.

3. Use Bolder, Braver Spice Rubs

Dry rubs let you pack in lots of spicy lovely flavor quickly. Mix chili powder, cumin, smoked paprika, black pepper, and a pinch of brown sugar for a balanced heat profile, then simply rub your meat or veggie protein with the mix liberally and leave for a while before cooking. Go heavier on the spices than you think you should because you want those wonderful spices to form a crackling crust that’s packed with flavor in every mouthful.

4. Transform With Sauces

Sometimes the simplest way to spice things up is by finishing your dish with a bold sauce. Think harissa, sriracha mayo, chimichurri with extra red pepper flakes, or a smoky chipotle crema. And if you love barbecue heat, try brushing on a fiery spicy barbecue sauce during those last few minutes of grilling or roasting. It adds sweet-hot depth that works on anything from chicken wings to grilled tofu.

5. Toast Your Spices for Extra Intensity

Before adding spices to a rub or sauce, try toasting them in a dry skillet for 1–2 minutes. This small step intensifies their flavor and adds a richer, more aromatic kick. Works especially well for cumin, coriander, mustard seeds, and chili powders.

Protein doesn’t have to be dull!

5 Ways to Spice up Your Protein