Best Halal Protein Sources

One of the most common questions I get from Muslim guys trying to build muscle is: "Where do I get my protein from?"

The answer: everywhere. You're not limited. If anything, halal eating gives you a better diet than most gym bros on pre-packaged "bodybuilder food."

Related: Check out our guide on Desi Bulking Diet for Muscle Gain.

Here are 25 halal protein sources you should be rotating through — with the protein content per 100g so you can actually plan your meals.

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Animal-Based Halal Protein Sources

These are your highest-yield options. Prioritise these if you're trying to hit 150g+ of protein per day.

1. Chicken Breast (Halal)

~31g protein per 100g

The classic. Cheap, widely available from halal butchers, and incredibly versatile. Grill it, bake it, shred it into rice. If you eat nothing else on this list, eat this.

2. Chicken Thighs (Halal)

~26g protein per 100g

More flavour than breast, slightly more fat. Great for curries, traybakes, and meal prep. Don't sleep on thighs — they're underrated.

Related: Check out our guide on Calorie Deficit for Fat Loss.

Related: Check out our guide on Supplement Guide for Beginners.

3. Lamb (Lean Cuts)

~25g protein per 100g

Leg of lamb, lamb chops, diced lamb shoulder. Higher in fat than chicken, but packed with iron and zinc — nutrients South Asian and Arab men often run low on. Great 2-3x per week.

4. Beef (Lean Mince / Steak)

~26–28g protein per 100g

Halal beef mince is one of the best budget protein sources. Use it in bolognese, keema, burgers. Go for 5% or 10% fat mince if you're cutting. 20% if you're bulking and want flavour.

5. Turkey Mince (Halal)

~29g protein per 100g

Underused. Very lean. High in protein. Mix it with spices and you can make killer halal "turkey keema." Find it at larger supermarkets or halal stores.

6. Salmon

~25g protein per 100g

High protein, high omega-3s, great for recovery and inflammation. Wild salmon > farmed if budget allows. Eat 2x per week.

7. Tuna (Canned in Water)

~25g protein per 100g

Cheapest protein source on the list. One can = roughly 20–25g protein for around £1. Mix with Greek yoghurt or light mayo for a quick high-protein meal. See my high protein meal plan for ideas.

8. Sardines

~25g protein per 100g

Massively underrated. Cheap, high protein, full of omega-3s and vitamin D. Many South Asian and Arab cuisines already use these. Don't overthink it — mash with lemon and put on rice or toast.

9. Eggs

~13g protein per 100g (6g per egg)

The most versatile protein source in existence. Scrambled, poached, boiled, omelette. 3–4 eggs = ~18–24g protein. Cheap and complete protein. Eat them daily.

10. Egg Whites

~11g protein per 100g

If you want pure protein with minimal fat/calories, egg whites are your friend. Buy cartons. Add to omelettes and smoothies.

11. Greek Yoghurt

~10g protein per 100g

200g serving = ~20g protein. Easy breakfast or snack. Go for full-fat if bulking, 0% if cutting. Add protein powder to hit 30g in one sitting.

12. Cottage Cheese

~11g protein per 100g

Slow-digesting casein protein. Great pre-bed snack. Mix with fruit or eat plain. Common in South Asian cooking already.

13. Labneh (Strained Yoghurt)

~10–12g protein per 100g

A staple in Arab homes. Higher protein than regular yoghurt. Eat with olive oil and bread, or use as a dip. It counts.

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Plant-Based Halal Protein Sources

These won't replace animal protein gram-for-gram, but they're excellent additions — especially for budget eating.

14. Lentils (Dal)

~9g protein per 100g cooked

South Asian staple. Dal is genuinely one of the best budget protein sources in the world. It's also high in fibre, which keeps you full and supports gut health. Eat it 3–4x per week without guilt.

15. Chickpeas

~9g protein per 100g cooked

Hummus, chana masala, roasted as snacks. Cheap, high fibre, decent protein. One can of chickpeas = ~21g protein total. Add to everything.

16. Black Beans / Kidney Beans

~8–9g protein per 100g cooked

Rajma, black bean rice, bean soups. Combine with rice for a complete amino acid profile. Underused in Arab/South Asian diets.

17. Edamame

~11g protein per 100g

Frozen edamame = one of the highest protein plant foods. Boil from frozen, add salt. Great snack or side dish. Find in most supermarkets now.

18. Tofu (Firm)

~8–15g protein per 100g (varies by brand)

High protein, absorbs any flavour you cook it in. Marinate in soy sauce, garlic, and ginger then pan-fry. Not just "vegan food" — it's a legit protein source.

19. Tempeh

~19g protein per 100g

Fermented soy. Higher protein than tofu. Denser texture. More of an acquired taste but worth adding to your rotation.

20. Peanut Butter (Natural)

~25g protein per 100g

High in fat, but also high in protein. 2 tablespoons = ~8g protein. Don't eat the whole jar daily, but a serving with oats or on rice cakes is a solid snack.

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Halal Protein Powders & Supplements

21. Whey Protein (Halal Certified)

~24–27g protein per scoop

Check the label — look for halal certification. Myprotein, Bulk, and several UK brands offer halal whey. Fast-digesting, convenient post-workout. See my breakdown on halal protein shakes.

22. Casein Protein (Halal Certified)

~24g protein per scoop

Slow release. Great before bed. Keeps you in an anabolic state overnight.

23. Plant Protein Powder (Pea/Rice Blend)

~21–25g protein per scoop

If you're avoiding dairy or prefer plant-based, a pea + rice blend gives you the full amino acid spectrum. Taste has improved massively — some brands actually taste decent now.

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Bonus Protein Sources Worth Mentioning

24. Quorn (Halal Mycoprotein)

~14g protein per 100g

Quorn has halal-certified products. Check the packaging. Good for variety if you're bored of meat. Not a primary source, but solid for a quick meal.

25. Skyr (Icelandic Yoghurt)

~11g protein per 100g

Similar to Greek yoghurt but slightly higher protein. Now widely available in UK supermarkets. Great breakfast base.

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How to Hit Your Protein Target Daily

The target is simple: 0.8–1g of protein per pound of bodyweight, or roughly 1.8–2.2g per kg.

For an 80kg man, that's 145–175g of protein per day.

Here's what a day of eating from this list looks like:

• Breakfast: 3 eggs + 200g Greek yoghurt = ~38g protein
• Lunch: 200g halal chicken breast + 1 can chickpeas = ~80g protein
• Snack: 1 scoop whey protein = ~25g protein (for more snack ideas, see the high-protein snacks UK guide)
• Dinner: 150g halal beef mince + lentils = ~50g protein

Total: ~193g protein. Done.

No weird foods. No supplements you can't pronounce. Just real food your family already cooks — optimised.

---See also:

• protein targets

• high-protein desi food

• Indian high-protein meals

• See also: Is Creatine Halal or Haram?

• See also: Progressive Overload for Beginners

• See also: Muscle Building for Skinny Guys

The Bottom Line

You don't need to compromise your faith or culture to build muscle. The halal food world is full of high-quality protein sources — many of them already in your kitchen.

Pick 5–6 from this list. Rotate them. Hit your target every day. If you need meal ideas that put these proteins to work, the high-protein meals under 500 calories guide has ready-made recipes. And for post-training specifically, check out the post-workout meal ideas to maximise recovery.

That's it.

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Want a done-for-you meal plan built around halal food? My Meal Prep Blueprint (£9) gives you 5 days of high-protein halal meals with macros, shopping list, and prep guide. Less thinking, more results.