by Protein is hot-hot-hot right now. Protein is a building block for muscle, as well as hormones and enzymes in our body. As a beauty bonus, protein helps our bodies grow healthy hair and nails and also keeps the skin healthy.
Protein is also very satisfying because it takes longer to digest. Most of us are eating enough protein (find out exactly how much you need to eat each day), but we may not always make room for it throughout the day. Many of us eat most of our protein at lunch and dinner and not as much at breakfast or as a snack.
So why an egg? Eggs are a complete source of protein. In one small 70-calorie package, you’ll get 6 grams of protein as well as important nutrients, such as choline and the eye-protecting antioxidants lutein and zeaxanthin.
But eggs are not the only good source of protein; in fact, many great vegetarian and vegan sources are often overlooked when people think of protein.
All meat and fish are high in protein, so we didn’t include them on this list. Ground beef has 21 grams per 3 ounces, chicken breast has 27 grams per 3 ounces, and 3 ounces of salmon has 17 grams of protein. So, for this, we tried to choose foods that you may not think of as “protein” to show you how easy it can be to eat more protein.
Try this healthy high protein foods that contain more protein than an egg increase your protein intake throughout the day.
Recipe in the picture: Basic Quinoa
1. Kinetic
1 cup cooked quinoa = 8 g protein
This whole protein grain delivers 8 grams of protein per cup. Quinoa is also a rare complete plant-based protein, meaning it provides all the essential amino acids. Not to mention, quinoa delivers 5 grams of healthy fiber per cup and cooks up quickly.
Recipe in the picture: Soy-Lime Roasted Tofu
2. Tofu
1/2 cup = 22 g protein
Tofu is a vegan and vegetarian powerhouse protein. Half a cup delivers 22 grams of protein. Tofu is a very versatile protein – think of it as a blank slate for many flavors and dish types. Scramble with spices and spinach for an easy breakfast, add it to a stir-fry or try smoothies with silken tofu.
Recipe in the picture: Tomato-Cheddar Cheese Toast
3. Cheddar cheese
1 ounce = 6.8 g protein
An ounce of cheese just beats out an egg for its protein content, with Cheddar cheese having nearly 7 grams per ounce. Cheese gets a bad rap for being higher in saturated fat and sodium, but cheese is actually healthier than we thought. It makes a great snack on its own (or as part of an awesome cheese board).
Recipe in the picture: Seasoned Almonds Everything
4. Almonds
1 ounce = 6 g protein
Although almonds are high in fat, it’s the heart-healthy kind that’s good for you and helps keep you full. They are also rich in protein, with a 1-ounce serving delivering 6 grams of protein. Try sliced almonds on top of your salad, or spread nut butter on your toast.
Recipe pictured: Black Woman Tacos
5. Black beans
1/2 cup = 8 g protein
Black beans, or really any beans, are often overlooked as a source of protein. But whether you use them as a taco filling, stir them into a soup or stir them into a stew, beans are a great source of nutrients. Half a cup of cooked black beans offers 8 grams of protein, and other legumes provide similar amounts. For the same half cup, lentils deliver 8 grams of protein, chickpeas offer 9 grams and kidney beans come in at 6.7 grams. Beans offer a one-two punch of protein and fiber and since most of us aren’t eating enough fiber, eating more beans is a good place to start.
Recipe in the picture: Chickpea Pasta with Mushrooms & Kale
6. Chickpea pasta
2 ounces = 14 g protein
We don’t often think of a bowl of pasta as being rich in protein, but new bean pastas are changing that. These relatively new noodles use bean flour instead of semolina to give you a meal full of protein and fiber. Chickpea pasta doesn’t taste the same as regular wheat-based pasta – the texture is a bit heartier and you can tell it’s made from beans – but with a tasty sauce, it makes for a delicious dinner. A 2-ounce serving delivers 14 grams of protein, plus 8 grams of fiber.
Recipe in the picture: Greek Yogurt with Fruits & Nuts
7. Greek yogurt
7-ounce container = 20 g protein
Greek yogurt is higher in protein than regular yogurt, so it delivers significantly more protein than an egg, at 20 grams per 7-ounce serving. Probiotic-rich yogurt is great for breakfast – try a parfait with berries and granola, or add it to your smoothie.
Recipe in the picture: Peanut Butter Stuffed Energy Balls
8. Peanut butter
2 tbsp. = 7.7 g protein
Peanut butter and classic make up more than half of a PB&J sandwich. It provides a nice protein boost to toast, noodles, smoothies and oatmeal, delivering just over 7 grams per serving. For a protein-rich snack, spread peanut butter on apple slices or celery sticks.
Recipe in the picture: Sprouted Grain Toast with Peanut Butter & Banana
9. Sprouted grain bread
2 chips = 8 g protein
Most of us don’t think of bread as a source of protein, but it actually has some. Some whole wheat breads have 3 to 5 grams per slice. Make a sandwich on sprouted grain bread and you’ll get 8 grams of protein (and not including any of the fillings). The sprouting grains help bring out their natural sweetness and freshness, and the texture of the sprouted-grain bread is quite hearty. Look for these breads in the freezer aisle at your grocery store, as they are sometimes kept there to maintain freshness.
Recipe in the picture: Low Carb Seed Quick Bread
10. Pumpkin seeds
1 ounce = 8.5 g protein
Pumpkin seeds, or pepitas, are protein-rich seeds. Snag them on their own or add them to muffins, trail mixes or quick breads. A 1-ounce serving of pumpkin seeds has 8 grams of protein and also delivers zinc, which supports your immune system, and magnesium, a mineral that helps keep your heart healthy.
