Protein is an essential nutrient your body relies on for muscle repair, immune system support, and maintaining strength and energy. While eggs are a popular and reliable source, some foods contain even more protein per serving. These unexpected alternatives are worth exploring for those looking to add variety to their meals or enhance their energy levels.
By including a range of these foods in your daily routine, you can meet your protein needs while enjoying exciting and wholesome options. Let’s take a closer look at nine protein-rich foods you can try.
1. Chickpeas
Chickpeas aren’t just for hummus. These little legumes offer about 14.5 grams of protein per cooked cup. They’re also a great source of fiber, manganese, folate, and iron. You can toss them into salads, blend them into a dip, or incorporate them into a variety of recipes where their mild taste complements different flavors.
2. Almond butter
It might seem like just a spread for toast, but almond butter packs about 6.7 grams of protein in just two tablespoons. Along with protein, it delivers heart-healthy fats, vitamin E, and magnesium. Enjoy it as a snack or add a spoonful to smoothies. Its creamy texture can transform your breakfast or post-workout snack into something special.
3. Edamame
Edamame, or young soybeans, are one of the rare plant-based complete proteins, meaning they contain all nine essential amino acids. One cup provides around 18.4 grams of protein. These green gems are also rich in fiber and essential amino acids. A quick steam and a sprinkle of salt create a simple, wholesome snack, but they can also be added to salads, rice bowls, or stir-fries.
4. Quinoa
This gluten-free grain provides approximately 8.1 grams of protein per cup, and it’s packed with antioxidants and anti-inflammatory compounds. Its naturally nutty flavor and fluffy texture make it incredibly versatile, serving as a perfect base for salads or even as a substitute for rice in a variety of dishes.
5. Lentils
One cup of cooked lentils delivers an impressive 18 grams of protein, along with a substantial amount of fiber, magnesium, and folate. These nutrient-dense legumes are ideal for hearty soups and stews, and they serve as an excellent meat substitute.
6. Tofu
Tofu, made from soybeans, is a complete protein that forms the foundation of many plant-based diets. A three-ounce serving contains around 9 grams of protein. Its ability to absorb flavors allows it to be prepared in countless ways, from stir-fries to salads or even smoky BBQ dishes.
7. Black beans
Black beans provide 15 grams of protein per cup, along with fiber and antioxidants that contribute to a balanced diet. They can be incorporated into a variety of dishes, such as tacos, salads, or hearty soups. With their rich flavor and satisfying texture, they can transform simple meals into nutritious options.
8. Parmesan cheese
Parmesan cheese offers much more than just a flavorful topping for pasta. Each ounce provides approximately 8.5 grams of protein, along with a generous amount of calcium. Besides, its low lactose content makes it a more digestible option for many people. Try sprinkling it over roasted vegetables or mixing it into mashed cauliflower.
9. Pumpkin seeds
Pumpkin seeds are a nutrient-packed addition to your diet, delivering 8.5 grams of protein per ounce, as well as healthy fats and tryptophan, an amino acid associated with mood regulation. Enjoy them as a standalone snack or use them to add a satisfying crunch to your salads and yogurts.
Switching up your protein sources can make your meals more exciting while supporting your health. Whether you’re mixing them into a salad, blending them into a smoothie, or simply snacking on them, these nine options add variety and a valuable nutritional boost to your diet. Start trying them today!
