Meghan Stoops, RDEggs are a fantastic protein source. Providing an average of 6 grams of protein per egg, they are convenient and versatile (1).
But, let’s be honest. It’s easy to get sick of eating eggs every day.
While they are an easy option, there are many other protein sources that can add variety to your diet. If you need some new high-protein ideas, check out these 17 high-protein foods below that aren’t eggs.
17 Foods With More Protein Than an Egg
Also, check out: 20 High-Protein, Low-Carb Snacks to Energize You All Day Long
1. Meat and Poultry
If you’re looking for protein foods that are going to give you more bang for your buck than eggs, meat and poultry are where it’s at. Whether you choose to have a few slices of deli turkey meat as a snack, add some ground beef to your tacos, or add rotisserie chicken to your next salad, you are sure to get a hearty dose of protein with any of these options.
For example, 3 ounces of turkey contains 26 grams of protein, and 3 ounces of beef contains about 22 grams.
2. Fish and Shellfish
Like meat and poultry, fish and shellfish are also excellent protein sources. Some examples are foods such as canned tuna, which contains a whopping 42 grams of protein per can. Other great sources are foods like shrimp, which provides 24 grams of per 100-gram serving.
3. Cheese
Another often-forgotten about protein source is cheese. While there are more cheese lovers in the world than not, it’s not just delicious. Cheese is also rich in protein, regardless of what kind you enjoy. Cheeses that contain a good dose of protein per 1-ounce serving include parmesan (11 grams), Swiss (8 grams), and Pecorino Romano (8 grams).
4. Greek Yogurt
When eggs won’t do, swap out your breakfast or mid-afternoon snack with Greek yogurt instead. Greek yogurt is a rich source of protein, containing an average of 17 grams per container. It is also versatile. If yogurt isn’t your thing, try adding it to smoothies or using it as a base for dips and salad dressings instead. It has a flavor like sour cream which also makes it suitable for baking or topping savory foods as well.
5. Cottage Cheese
An oldie but goodie, cottage cheese contains an excellent dose of protein. In fact, it has become popular for its versatility over the past year. While traditional cottage cheese may be an acquired taste, its cheesy flavor compliments other dishes well.
Try blending your cottage cheese and mixing it into sauces and soups or use as a base for sips and dressings. You can even add it to your scrambled eggs to double the protein content. 1 cup of cottage cheese contains a whopping 25 grams of protein.
6. Edamame
These green pods are best known for their presence as an appetizer at sushi restaurants. Edamame is rich in protein, fiber, and calcium. Enjoy it steamed on its own or tossed into salads and casseroles. Edamame also makes a tasty snack roasted and seasoned with your favorite seasonings. A ¼ cup serving contains 9 grams of protein.
7. Spirulina
If you’ve never heard of spirulina, you’re missing out. This blue/green ocean algae is rich in protein as well as many other valuable nutrients. A 2-tablespoon serving provides 8 grams of protein. Add it to smoothies, sauces, and dressings or use it to season vegetables.
8. Peanuts
Peanut butter lovers unite! Peanuts contain a powerful combination of carbohydrates and protein. This makes them an excellent addition to any balanced meal or snack. A 1-ounce serving of peanuts contains roughly 7 grams of protein as well as heart-healthy fats. Enjoy them whole or in the form of peanut butter or peanut butter powder.
9. Almonds
Sick of hard-boiled eggs as your afternoon snack? Grab a handful of almonds instead. With 7 grams of protein per 1-ounce serving, these tasty nuts are rich in fiber to help you feel full between meals. Enjoy them as is or add another high-protein food to compliment it.
10. Tempeh
Tempeh is a popular vegan meat alternative that consists of fermented soybeans. While it may not sound appealing to all populations, don’t knock it till you try it. Tempeh contains a rich source of protein, with about 16 grams per 3-ounce serving. Tempeh also provides a hearty dose of probiotics and filling fiber.
11. Tofu
Another popular vegan protein source is tofu. Tofu is often used in place of scrambled eggs because of its similar texture. However, it contains more protein than eggs. A 100-gram serving contains 9 grams of protein. Tofus also has a mild flavor that takes on whatever it’s seasoned with. This makes it incredibly versatile in cooking.
12. Chickpeas
Chickpeas are tiny protein powerhouses. Enjoy them in hummus, tossed into a salad, or roasted in crispy snacks. With 12 grams of protein per 1-cup serving, chickpeas are also a great source of fiber.
13. Quinoa
Quinoa is one of the few grains that contains a good dose of complete protein. 1 cup of cooked quinoa contains 8 grams of high-quality protein. If you want to take it up a notch, cook your quinoa in bone broth or add some beans for an extra protein boost.
14. Seitan
Seitan is a plant-based meat alternative made from wheat and it is extremely high in protein. Whether you are sick of eating eggs or wish to eat strictly plant-based, seitan is a great protein food to include. A 3-ounce serving containing roughly 20 grams of protein.
15. Oats
Another surprising source of protein that is not from chickens is oats. A half-cup serving of rolled oats contains 7 grams of protein. Oats can be easily enjoyed on their own, mixed into trail mix, made into bars, or baked into a variety of foods. Oats also contain a rich source of fiber which you also don’t find in eggs.
16. Bone broth
If you haven’t jumped on the bone broth train yet, now is the time to do it. Bone broth has more flavor than traditional broth with 4 times the amount of protein. One cup of bone broth contains an average of 10 grams. Add to grains, soups, and stews, or sip on a piping hot cup on a cold winter day.
17. Pumpkin seeds
As far as seeds go, pumpkin seeds pack a powerful nutritional punch. Especially when it comes to protein. A ¼ cup serving of pumpkin seeds contains a whopping 10 grams of protein. Mix them with your oats in a trail mix or top them on your salad for an easy way to boost your protein even more.
Bottom Line
Eggs are great. They are nutritious and versatile but let’s be honest. It’s easy to get sick of eggs. If you are looking for some easy protein options that aren’t eggs, consider the options above. Not only do these foods pack a hearty dose of protein, but they also have a hearty dose of essential vitamins, minerals, and nutrients for a well-balanced diet.
