High-protein Pico de gallo is a fresh and flavorful twist on the classic Mexican salsa. Traditionally made with chopped tomatoes, onions, jalapeños, cilantro, lime juice, and salt, pico de gallo is light and refreshing. By adding protein-rich ingredients like black beans, chickpeas, grilled chicken, cottage cheese, or tofu, you can easily turn this simple side dish into a more satisfying and nourishing option. The added protein not only makes it more filling but also helps support muscle health and steady energy levels.

This upgraded pico de gallo works beautifully as a topping for grilled meats, a filling for tacos or lettuce wraps, or even as a hearty dip served with whole-grain crackers. The combination of juicy tomatoes, zesty lime, and fresh herbs keeps the flavor bright, while the protein boost transforms it into a balanced snack or light meal. It’s an easy, colorful, and nutritious recipe that fits well into high-protein and diabetic-friendly eating plans.

🥗 High-Protein Pico de Gallo

Traditional Pico de gallo is fresh, light, and flavorful—but not very high in protein. This boosted version keeps the classic taste while adding protein-rich ingredients to make it more filling and blood-sugar friendly.

🛒 Ingredients

  • 2 medium tomatoes, finely diced
  • ½ red onion, finely chopped
  • 1–2 fresh jalapeños, minced
  • Juice of 1 lime
  • ¼ cup fresh cilantro, chopped
  • ½ tsp salt (or to taste)

Protein Boost Options (choose one or combine):

  • ½ cup black beans (rinsed and drained)
  • ½ cup cooked chickpeas (lightly mashed)
  • ½ cup cottage cheese (small curd)
  • ½ cup grilled chicken breast, finely diced
  • ½ cup firm tofu, very finely chopped

👩‍🍳 Instructions

  1. In a bowl, mix tomatoes, onion, jalapeño, cilantro, lime juice, and salt.
  2. Gently fold in your chosen protein ingredient.
  3. Let sit for 10–15 minutes to blend flavors.
  4. Serve fresh.

💪 Protein Tips

  • Adding beans or chickpeas gives plant-based protein + fiber (great for steady blood sugar).
  • Cottage cheese or grilled chicken makes it perfect as a high-protein dip or taco filling.
  • Serve with grilled chicken, fish, lettuce wraps, or whole-grain crackers for a balanced meal.

If you’d like, I can also give you a diabetic-friendly version with exact protein and carb counts per serving.