10 High-Protein Foods to Subst...

Due to the provision scarcity, egg searching has taken on a brand new that means. The fun of discovering a dozen eggs in your native retailer is like getting off the waitlist for a Birkin, however then getting sticker shock and rethinking your alternative altogether. The as soon as cheap, humble, and broadly out there protein powerhouse reached “it-food” standing within the dairy aisle, extremely coveted by wellness girlies making an attempt to reach their protein goals and eggophiles (sure, it’s a factor) scrambling to get their repair. According to the USDA, on the finish of February, a dozen giant white eggs averaged $8.07. And I hate to be the bearer of unhealthy information, however egg costs are solely going up.

The intense facet to this egg inflation is that there are many alternate options that may assist you enhance your protein consumption if you happen to can’t discover eggs or look previous the $$$. Forward, registered dietitians lay out their permitted high-protein meals which are simply as handy, but doubtless extra inexpensive than the liquid white and gold proper now (which, BTW, incorporates solely six grams of protein per egg, that means a two-egg omelet is usually not sufficient for a full meal anyway).

1. Greek yogurt

10-12 grams of protein per ½ cup serving

It doesn’t get any extra easy than this filling and creamy protein-packed go-to. “Greek yogurt is an inexpensive, nutrient-dense possibility that not solely supplies protein however is usually a supply of calcium and vitamin D as effectively, two vitamins of which most Individuals don’t meet their day by day wants (REF),” defined Whitney Evans, PhD, RD, a registered dietitian and director of diet science, analysis & innovation at Danone North America Diet. “[Its] dairy proteins are additionally full, which implies they supply all 9 important amino acids that the human physique wants however can’t make by itself.” 

Don’t be fooled by its plain and unsweetened profile; it solely means it’s that rather more versatile. Make a parfait with it, combine it right into a smoothie, add it to pancake batter or baked items, use it to make a tangy veggie dip, and even as an alternative in recipes that decision for bitter cream or mayo. 

2. Peanut butter

8 grams of protein per 2 tablespoons of peanut butter

Chunky or creamy, as an addition to smoothies, yogurt, oatmeal, or just by itself, peanuts can do no improper (except you’re allergic, after all). Along with being protein-rich, the unfold can also be a solid source of fiber, B vitamins, and vitamin E, not to mention fats, making it a well-balanced macros ingredient and preserving you glad till your subsequent snack or meal. Simply be certain that your PB doesn’t comprise added components like canola oil, sodium, or sugar–the only real ingredient on the label must be (you guessed it) “peanuts.”

3. Cottage cheese

14 grams of protein per ½ cup serving

The nostalgic dairy product that when had a foul rap as a bland weight loss program meals has confirmed itself to be a flexible dairy staple and a high-protein snack standby, changing even essentially the most curdled-milk cynics into fanatics. “Cottage cheese supplies a considerable amount of slow-digesting casein protein to assist hold you glad between meals,” mentioned Brittany Werner, MS, RDN, director of teaching at Working In opposition to Gravity. Except for getting a thumbs up for its high-protein, low-glycemic-index, probiotic-abundant, and vitamin B-filled resume, TikTokers are redeeming cottage cheese by reworking it into countless recipes—from mac and cheese to toast and pancakes to ice cream. 

4. Lentils

9 grams of protein per ½ cup serving of cooked lentils

Small, however mighty lentils ship on plant-based protein and fiber content material (learn: they’re helpful for weight administration, blood sugar regulation, and supporting total intestine well being). Plus, researchers in a 2024 study concluded the legumes are “a extremely nutritious meals” with anti-inflammatory and antimicrobial results. Throwing them into soups or stews could also be a given, however don’t sleep on sprinkling them over salads, including them to a heat bowl recipe, or utilizing as a meat different in dishes like burgers, tacos, or lasagna.  

5. Canned tuna

26-29 grams of protein per ½ cup serving

Apart from high-protein and omega-3 fatty acids (learn: good for coronary heart, eye, and mind well being), Evans identified that canned tuna has a shelf-stable nature that makes it further handy. “It makes it simple to refill when there’s a sale and minimizes the possibilities of meals waste, serving to your price range stretch additional,” she mentioned. Evans steered mixing it with Greek yogurt, cucumber, crimson onion, celery, bell pepper, dill, and a few Dijon mustard, served atop a bit of whole-wheat toast, for a fast and well-rounded meal.

6. Soy milk

8 grams of protein per 1 cup serving

On the subject of plant-based or lactose-free alternate options to dairy milk, none rival unsweetened soymilk, contemplating it boasts a comparable quantity of protein to the actual deal. Whereas many plant-based proteins will not be a whole protein, Evans emphasised that soy is an exception. “You should use it to make oatmeal, in a single day oats, chia seed pudding, or creamy mac and cheese, add it to a smoothie, take pleasure in it over a fast bowl of whole-grain cereal–the listing goes on,” she mentioned.

7. Edamame

9 grams of protein per ½ cup serving

“Edamame are immature soybeans, so (similar to soy milk), they’re a supply of full plant-based protein,” Evans mentioned. A 2022 study in Frontiers in Plant Science acknowledged edamame as a wholesome plant-based protein, additionally plentiful in nutritional vitamins, dietary fiber, and isoflavones (mentioned to have antioxidant, anti-inflammatory, anti-microbial, and anti-cancer properties). Preserve them available in your freezer as a no brainer snack (they boil in minutes) or an addition to your salads, soups, or stir-fries. Evans’ edamame hack? Rework them right into a dip by mixing them with Greek yogurt, garlic, lemon juice, tahini, and olive oil.

8. Tofu

10 grams of protein per ½ cup serving

One other plant-forward, full protein, tofu (AKA fermented soybeans) has confirmed to be a mainstay of meat-free staples that doesn’t disappoint. Whereas it could look uninteresting or be portrayed as flavorless by itself, think about it a clean canvas; it simply takes on the flavors of the sauces or seasonings it’s blended with. Living proof: A tofu breakfast scramble à la Evans (merely crumble agency tofu and sauté it with greens, turmeric, and spices as an alternative choice to scrambled eggs), crispy baked sesame tofu, or tofu tacos. What’s extra, as a result of tofu is low in FODMAPs, it’s a dependable alternative for individuals who have digestive points because it’s identified to not trigger a variety of further gasoline or bloating.

9. Hemp hearts

10 grams of protein per ½ cup serving

Whereas its chia and flax counterparts are fiber and protein superfoods in their very own proper, the unsung, nutty-flavored hemp hearts (the gentle interior components of hemp seeds) take the cake for not solely their greater protein depend, but additionally their full protein, omega-3 fats, and mineral make-up (assume: bone-building phosphorus and immune-supporting zinc). They usually couldn’t be simpler to include into your weight loss program: Combine them into your oatmeal, greek yogurt, cottage cheese, or smoothies, or sprinkle them over avocado toast, salads, or salmon (for a *chef’s kiss* crust).

10. Chickpeas

20 grams of protein per ½ cup serving

It’s frequent data that legumes are the sh*t: I imply what extra may you ask for from the bite-sized pulses? Finances-friendly? Examine. Nutrient-rich? Little question. However on prime of being notably loaded with protein and fiber and higher in quality than other types of legumes (they comprise the entire important amino acids besides methionine), chickpeas stand out for his or her versatility. Mill them into flour to make pancakes or bake into cookies, floor them to make hummus or falafel, or eat them entire as a roasted snack or in soups, stews, and pasta.

Consultants Consulted

WHITNEY EVANS, PhD, RD

Whitney Evans is a registered dietitian and director of diet science, analysis & innovation at Danone North America Nutrition.

BRITTANY WERNER, MS, RDN

Brittany Werner is a registered dietitian nutritionist and director of teaching at Working Against Gravity.