Toss grapefruit into salads or use its juice as a marinade to jazz up your weekly menu.
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Grapefruit is available year-round, but it’s at its best from November into spring. It’s sweet and tart — and makes for a juicy addition to a variety of meals.
“Grapefruit is incredibly hydrating, containing 88 percent water,” says Amy Gorin, RDN, plant-based dietitian and owner of Plant-Based Eats in Stamford, Connecticut. “In addition to boasting immunity-helping vitamin C, it also contains a small amount of protein: 1.4 grams per cup.”
And while we love to eat this citrus fruit all by itself, we asked Gorin to share protein-rich meals that start with a bag of grapefruits. Keep scrolling to find 12 high-protein grapefruit recipes.
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1. Earl Grey Oatmeal With Honey Broiled Grapefruit
This vegetarian breakfast is gluten- and dairy-free.
- 281 calories
- 11.7 grams of protein
This two-in-one meal gives you a caffeine boost and breakfast all in one hearty bowl. “Oatmeal boasts fiber and almonds, filling protein and healthy fats,” Gorin says. For even more nutrition, sprinkle on hemp or chia seeds, too.
2. Paleo Citrus-Basil Chicken Salad
This citrusy salad can be made with any protein you have on hand, including beef, pork or seafood.
Image Credit: thayra83/adobe stock
- 514 calories
- 32 grams of protein
“I like that this salad contains both chicken breast and walnuts as sources of fueling protein,” Gorin says. And because this recipe includes oranges in addition to the grapefruit, you’ll get a healthy dose of immunity-supporting vitamin C.
Ceviche uses citrus juices to cook the seafood — no stove required.
Image Credit: camrocker/adobe stock
- 334 calories
- 39 grams of protein
This ceviche is full of high-quality protein from the shrimp and scallops. To balance out the sodium, “make sure to limit sodium intake throughout the rest of the day and to drink plenty of water,” Gorin suggests.
4. Spicy Thai-Inspired Grapefruit Salad
Feel free to add rice noodles to this salad to make it even more satiating.
- 385 calories
- 14 grams of protein
“This salad is full of produce and sources of healthy fats like sesame seeds and peanuts,” Gorin says. To amp up the protein count even more and make it a well-balanced meal, feel free to add chicken breast, shrimp, fish or tofu.
5. Grapefruit Jalapeno Chicken
Sweet, spicy and creamy, this main dish has it all.
- 504 calories
- 53.3 grams of protein
Making a lean protein like chicken breast the star of your dinner is a great way to build a healthy and balanced meal. The grapefruit and jalapeno salsa is also a quick and easy way to use up any leftover produce and herbs you have stored in your refrigerator.
6. Spicy Shrimp and Citrus Salad
This seafood-and-fruit medley proves that seasonal winter salads are just as exciting as summer versions.
- 337 calories
- 23 grams of protein
This salad is all about protein and produce. “You get lots of nutrient-boasting produce in this recipe, including kale, grapefruit, orange, onion and avocado,” Gorin says. “Plus, you get omega-3s from the shrimp.”
You’ll get 10 grams of fiber from this fruit and veggie smoothie.
- 257.8 calories
- 14 grams of protein
Smoothies are great snacks or meal replacements when you’re running short on time or need to fuel up on the go. And they’re completely customizable, so you can use whatever produce you have on hand. Gorin suggests leaving in the leafy greens like spinach for additional plant-based benefits.
8. Honey Grapefruit Glazed Chicken With Coconut Rice
On a paleo diet? Swap out the white rice for cauliflower rice.
- 282 calories
- 37 grams of protein
This gluten-free meal is packed with produce and provides 6 grams of healthy unsaturated fats, Gorin says. To make it more of a well-balanced meal, consider serving it with a side of vegetables like kale, spinach, broccoli or green beans.
9. Grapefruit Salmon Salad With Quinoa, Beets and Avocado
This salmon salad comes in handy on busy weeknights as it only takes 15 minutes to make.
- 285 calories
- 27 grams of protein
“Beets and salad greens add fiber to this recipe,” Gorin says. Not to mention, the quinoa is full of fiber and protein, too. To add even more protein and healthy fats, add a sprinkle of your favorite nut like walnuts, pistachios or almonds.
10. Mexican-Inspired Jicama Shrimp Salad
Switch up your traditional Taco Tuesday with this Mexican-inspired salad.
- 510 calories
- 33 grams of protein
If you’re looking for a light yet filling meal, this shrimp salad is a must-try. You’ll get fiber from the black beans, healthy fats from the avocado and protein from the shrimp.
11. Grapefruit, Ginger and Turmeric Smoothie
You’ll get 6 grams of fiber in one serving of this gut-healthy smoothie.
Image Credit: Jenna Butler/LIVESTRONG.com
- 293 calories
- 10 grams of protein
This smoothie is so nutritionally dense, you can enjoy it for breakfast, lunch or snack. “You’ll get protein from the yogurt, almonds and hemp hearts,” Gorin says. “Hemp hearts and almonds also provide beneficial fiber and healthy fat, which keep you fuller for longer.”
12. Salmon Sashimi Platter With Avocado and Grapefruit
Skip traditional sushi takeout and make this heart-healthy platter at home in less than 10 minutes.
Image Credit: Kelly LeVeque/LIVESTRONG.com
- 223 calories
- 12 grams of protein
Salmon is the star of this dish and it’s full of the heart-healthy omega-3s DHA and EPA, Gorin says. Just make sure to use sushi-grade fish — and if you can’t find that at your local grocery store or just don’t want to eat it raw, go for smoked salmon instead.
