HEALTHY MEALS

13 Surprising Foods that Are High in Protein

By :chef ssentongo

If you’re looking to boost your protein intake beyond the usual chicken, eggs, and Greek yogurt, here are 13 surprising foods that pack a protein punch:

1. Edamame (8.5g per ½ cup)

• Young soybeans, great in salads or as a snack.

2. Lentils (9g per ½ cup, cooked)

• A plant-based protein powerhouse, perfect for soups and stews.

3. Quinoa (8g per cup, cooked)

• A complete protein (contains all essential amino acids).

4. Hemp Seeds (10g per 3 tbsp)

• Nutty and rich in omega-3s, great for smoothies or yogurt.

5. Chickpeas (7g per ½ cup, cooked)

• Versatile in hummus, salads, or roasted as a crunchy snack.

6. Pumpkin Seeds (8g per ¼ cup)

• Also high in magnesium and zinc.

7. Nutritional Yeast (8g per ¼ cup)

• A cheesy-tasting vegan favorite, great on popcorn or pasta.

8. Cottage Cheese (14g per ½ cup)

• High in casein protein (slow-digesting, ideal before bed).

9. Spirulina (4g per tbsp)

• A blue-green algae superfood, perfect for smoothies.

10. Peanut Butter (8g per 2 tbsp)

• A tasty way to add protein to snacks (opt for natural versions).

11. Tempeh (15g per ½ cup)

• Fermented soy with a nutty flavor, great for stir-fries.

12. Oats (6g per ½ cup, dry)

• More than just fiber—oats provide a solid protein boost.

13. Seitan (21g per 3 oz)

• Made from wheat gluten, a popular meat substitute.

Bonus:

• Broccoli (3g per cup, cooked) – Surprisingly more protein than most veggies!

These foods are great for vegans, vegetarians, or anyone looking to diversify their protein sources. Which one surprised you the most? 😊