You’ve probably heard that eggs are a solid source of protein – and with 6 grams per large egg, they certainly are. But if you’re cutting back on animal products or simply want variety in your meals, it’s time to meet the plant-based contenders.
These 8 foods offer more protein per serving than an egg – and they bring along a nutritional bonus of fiber, minerals and heart-healthy fats too.
Seitan
Also known as wheat meat, seitan is made from vital wheat gluten and boasts a meaty texture with an impressive 17 grams of protein per 56-gram serving. Use it in stir-fries, sandwiches or marinated for grilling – it soaks up flavor like a champ.
Tempeh
Tempeh is a fermented soybean cake that’s nutty in taste and packed with protein – around 17 grams in just half a cup (125 g). It’s also a complete protein, meaning it contains all nine essential amino acids. Great in tacos, salads or skewers.
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Cooked Lentils
Don’t let their size fool you – a cup (198 g) of cooked lentils delivers 18 grams of plant-based protein, plus loads of fiber. They’re cheap, versatile, and perfect in stews, grain bowls or as a meat substitute in spaghetti sauce.
Hemp Hearts
Three tablespoons (30 g) of these tiny seeds offer 9 grams of protein along with omega-3s and magnesium. Sprinkle them on oatmeal, smoothies or avocado toast for a protein and texture boost.
Edamame
These green soybeans deliver 10 grams of protein per half cup (125 g) and are high in fiber and antioxidants. Enjoy them lightly salted as a snack or add them to salads and noodle dishes.
Green Peas
With nearly 9 grams of protein per cup (160 g), peas are a humble powerhouse. They’re rich in fiber and vitamins, and great in risottos, soups or mashed into spreads.
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Sunflower Seeds
A quarter cup (35 g) of shelled sunflower seeds gives you 7 grams of protein, plus vitamin E and healthy fats. Add them to salads, mix into yogurt, or blend into your own seed butter.
Cooked Lima Beans
Half a cup (120 g) of cooked lima beans provides 7 grams of protein and plenty of fiber. Add them to warm salads, soups or stews for a creamy texture and protein kick.
Final Thoughts
Eggs are a great protein source, but they’re not the only option on the menu. By adding plant-based proteins like lentils, tempeh or hemp seeds to your diet, you’ll diversify your nutrition, reduce your environmental impact – and maybe discover a few new favorites along the way.
Article based on information from EatingWell
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