Protein is having a moment! From protein coffee and protein pancakes to high-protein snacks and desserts, it seems we’re finding ways to add more protein to just about everything. And while getting enough protein is important, there’s another side to the nutrition conversation: what you pair it with matters, too!
One of my favorite combinations? WATERMELON + PROTEIN!
As someone who loves to run, lift weights, hike, and stay active, I’m always looking for delicious ways to fuel my body. But I’m also a big believer that healthy eating shouldn’t be complicated or boring. Watermelon makes a surprisingly versatile partner for protein-rich foods, bringing hydration, natural carbohydrates, vitamins and antioxidants to the table year-round (mini watermelons and watermelon cuts from the produce department are typically available 365/7)
Whether you’re building a better breakfast, looking for a satisfying afternoon snack, or planning a post-workout refuel, watermelon and protein make a delicious team. And while, watermelon isn’t a protein source itself. Think of it as the refreshing, nutrient-rich supporting player that makes your protein-rich foods even more enjoyable!
Why Pair Watermelon with Protein?
Watermelon brings more to the table than its sweet, refreshing flavor! Made up of approximately 92% water, it’s a delicious way to support hydration while providing natural carbohydrates for everyday energy and active lifestyles. Two cups of chopped watermelon have just 80 calories. It’s also a source of vitamin C (25%), vitamin A (8%), potassium (6%) and lycopene (12.7mg), a naturally occurring antioxidant.
Pair watermelon with protein-rich foods like cottage cheese, Greek yogurt, eggs, chicken, lean beef or seafood, and you’ve got a delicious combination of complementary nutrients.
Protein supplies amino acids needed to build, repair and maintain muscle, while watermelon contributes fluids and carbohydrates that help support energy and hydration. Together, watermelon and protein, make a smart pairing for everyday meals, snacks and post-workout fueling.
From make-ahead smoothie cubes to colorful salads and savory dinners, there are plenty of nutritious, delicious ways to enjoy this refreshing fruit beyond a simple wedge.
Watermelon Protein Smoothie Cubes: My Favorite Make-Ahead Hack
I’m all about anything that makes life easier, especially when it comes to healthy eating. That’s why I love prepping a batch of these Watermelon Protein Smoothie Cubes.
Instead of making a smoothie from scratch every time, I blend fresh watermelon with cottage cheese, protein powder and chia seeds, then freeze the mixture in ice cube trays. Once frozen, I transfer the cubes to a labeled freezer bag and keep them ready for whenever a smoothie craving strikes.
Just grab a handful, add a little milk or your favorite liquid, blend until smooth, and you’ve got a refreshing watermelon protein smoothie in minutes! You can also grab a single frozen cube for a quick little nibble when you want something sweet and refreshing.
Why I love these smoothie cubes:
- Make-ahead convenience: Do the prep once and enjoy them later.
- Protein boost: Cottage cheese and protein powder add a substantial amount of protein.
- Hydration + nutrients: Watermelon brings its high water content, vitamin C (25%), natural carbohydrates and lycopene (12.7mg).
- Easy portioning: Blend a few cubes for a smoothie or enjoy one as a small frozen snack.
- Versatile: Adjust the amount of liquid to make a drinkable smoothie or a thick smoothie bowl.
Turn Those Smoothie Cubes into a Watermelon Cottage Cheese Protein Bowl
One of my favorite things about meal prep is getting more than one delicious option out of the same ingredients. A little creativity keeps it interesting! I recently took a handful of my frozen Watermelon Protein Smoothie Cubes, tossed them into the blender and blended until thick and creamy. Instead of adding enough liquid to make a drinkable smoothie, I kept the consistency thick enough to eat with a spoon.
Then came the fun part: toppings! I added extra diced fresh watermelon, chia seeds, chocolate granola and a dollop of whipped cream! The result is a refreshing, creamy watermelon cottage cheese power bowl that works for breakfast, an afternoon snack, or even a post-workout refuel sessions.
More Delicious Ways to Pair Watermelon with Protein
Smoothies and smoothie bowls are just the beginning. Watermelon is surprisingly versatile in both sweet and savory recipes. Here are a few more ideas from my kitchen and TheFitFork.com archives.
Sweet Smoothies… and Soup?!
Amazing Watermelon Beet Smoothie for Post-Workout Recovery: This is another favorite way to combine watermelon with cottage cheese in a smoothie. It also includes beets and banana for a colorful, naturally sweet drink. A great option for breakfast or after a workout. 17g protein per serving.
Creamy Cinnamon-Vanilla Watermelon Soup: This refreshing cold soup blurs the line between smoothie and dessert! Juicy watermelon is blended with Greek yogurt, vanilla and cinnamon for a naturally sweet, creamy combination that delivers hydration and a heaping helping of goodness. 6.4g protein per serving.
Savory Watermelon + Protein Pairings
Watermelon isn’t just for breakfast and smoothies! Its natural sweetness and refreshing texture make it a fun ingredient in savory meals, too.
Watermelon Raspberry Quinoa Salad with Ginger Mint Dressing: This colorful salad combines watermelon, raspberries, quinoa, spinach, feta and sunflower seeds with a fresh ginger-mint dressing. It’s delicious as a side dish, or make it a more substantial meal by adding grilled shrimp or salmon.
Keep Austin Weird Beef, Veggie & Watermelon Stir-Fry: One of my more adventurous watermelon recipes! Lean top sirloin, fresh vegetables and watermelon come together with a sweet-heat sauce over udon noodles. It’s proof that watermelon can be so much more than a fruit salad ingredient.
Thai-Style Shrimp & Watermelon Rind Ceviche: Don’t toss that watermelon rind! This creative recipe uses shaved watermelon rind as a crunchy base for shrimp ceviche, with watermelon juice, lime and a sweet-chili dressing. A fun way to enjoy more of the whole watermelon.
For even more ideas, browse my complete collection of watermelon recipes at TheFitFork.com or explore the recipe collection and performance nutrition resources at Watermelon.org
This post is sponsored by National Watermelon Board
- 6 cups chopped watermelon
- 2 cups cottage cheese
- 3 scoops approx. 1 cup whey protein powder, vanilla
- ¼ cup chia seeds
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Add all ingredients to blender and process for 30-60 seconds until smooth.
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Pour mixture into ice cube trays (or even mini-muffin tins).
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Freeze for 2-3 hours until solid. Pop from trays/tins and transfer to freezer-bag.
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Use as an ingredient in smoothies and/or ‘as-is’ for a small frozen treat.
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Will keep in freezer for approximately 6 months.
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Yields approx. 72 cubes (about 9 servings of eight cubes each).
Yields approx. 72 cubs (about 9 servings of eight cubes each).
