This article originally appeared on Avocadu.
Protein is an essential nutrient, and many people automatically think of meat when they want to increase their intake. However, there are plenty of surprising foods that are packed with protein beyond the usual animal-based options. From plant-based alternatives to everyday ingredients, some of these foods can easily fit into your diet. Whether you are looking to boost your protein intake or try something new, these options might just surprise you. Keep reading to find out which foods can help fuel your body with protein.
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Greek Yogurt
Greek yogurt is a creamy, tangy option that is surprisingly high in protein. It has about double the protein content of regular yogurt, making it an excellent choice for anyone looking to add protein to their diet. This food is also rich in probiotics, which can support digestive health. Opting for plain Greek yogurt will keep sugar content low while still offering a satisfying snack or base for smoothies.
Additionally, Greek yogurt is packed with calcium, which promotes strong bones. It is versatile and can be enjoyed in various ways, from breakfast to dessert. Its creamy texture makes it ideal for pairing with fruits, nuts, or even savory seasonings. If you are looking to boost your protein intake, consider swapping your regular yogurt for Greek yogurt.
Cottage Cheese
Cottage cheese is a great dairy product that offers a high amount of protein with very few calories. It contains casein, a slow-digesting protein that provides a steady release of amino acids, making it ideal for muscle repair and growth. Cottage cheese is also low in fat and a good source of calcium and other nutrients like vitamin B12.
Not only is cottage cheese high in protein, but it also helps keep you feeling full for longer. It is easy to incorporate into meals, whether you enjoy it on its own or use it in recipes like lasagna or dips. With its mild flavor, cottage cheese works well with both savory and sweet ingredients. A simple and nutritious choice, cottage cheese is one of the most affordable sources of protein.
Lentils
Lentils are a fantastic plant-based protein option that is also packed with fiber. A cup of cooked lentils provides about 18 grams of protein, making them an excellent choice for vegetarians and vegans. They are also a rich source of iron, which is essential for maintaining energy levels.
These legumes are highly nutritious and help with digestion due to their high fiber content. Lentils are also low in fat, making them a great option for those looking to maintain a healthy weight. Their ability to absorb flavors makes them a versatile ingredient in a variety of cuisines. Adding lentils to your meals can be an easy way to increase your protein intake without relying on meat.
Edamame
Edamame, or young soybeans, are a protein-packed snack that also offers plenty of fiber and essential vitamins. A cup of edamame contains around 17 grams of protein, making it a fantastic plant-based alternative for those seeking a high-protein snack. Edamame is also rich in antioxidants and has been linked to promoting heart health.
In addition to being high in protein, edamame contains a good amount of folate, iron, and magnesium. They are easy to prepare, as you can steam or boil them in just a few minutes. Edamame is a great option for those looking to increase protein intake while enjoying a delicious, nutritious snack.
Quinoa
Quinoa is a grain that stands out for its impressive protein content. Unlike most plant-based grains, quinoa is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce. One cup of cooked quinoa contains about 8 grams of protein, along with a good dose of fiber and minerals like magnesium. It can be used in salads, bowls, or as a side dish to complement any meal.
This gluten-free option is a fantastic substitute for rice or couscous and can easily be added to a variety of dishes. Quinoa is also rich in antioxidants and can support heart health. The high protein content and balanced nutrients make it a perfect choice for vegetarians and anyone looking for a healthy alternative to traditional grains.
Chia Seeds
Chia seeds are small but mighty when it comes to protein content. Just two tablespoons of these tiny seeds offer about 4 grams of protein, along with a hefty dose of omega-3 fatty acids and fiber. Chia seeds are also a good source of calcium and magnesium, both of which contribute to strong bones. They can be easily added to smoothies, oatmeal, or sprinkled over salads.
In addition to being packed with protein, chia seeds absorb liquid and form a gel-like consistency, which makes them great for thickening smoothies or making chia pudding. They are versatile, easy to incorporate into your diet, and can be enjoyed in a variety of dishes. Their high fiber content also helps support healthy digestion and keeps you feeling full longer.
Peanut Butter
Peanut butter is a popular and tasty spread that is also surprisingly high in protein. A two-tablespoon serving contains around 8 grams of protein, along with healthy fats and essential vitamins like vitamin E. It is a good option for a quick snack when paired with whole-grain bread or apple slices.
Peanut butter’s versatility extends beyond the sandwich, as it can be added to smoothies, baked goods, or even used as a dip for fruits and vegetables. It is rich in antioxidants and healthy fats, which can help promote heart health. The high protein content in peanut butter makes it an ideal choice for those looking to increase their protein intake while still enjoying a delicious snack. Just be mindful of choosing natural peanut butter with minimal added sugar or hydrogenated oils.
Almonds
Almonds are not only a satisfying snack, but they also provide a solid amount of protein. One ounce of almonds, or about 23 nuts, contains 6 grams of protein, along with heart-healthy fats and fiber. They are a great source of vitamin E and magnesium, which contribute to overall health.
In addition to their protein content, almonds are known for their antioxidant properties. They help support healthy cholesterol levels and can reduce inflammation in the body. Their crunchy texture and subtle sweetness make them a popular choice for snacks or baking.
Tofu
Tofu is a staple in many plant-based diets due to its high protein content. A half-cup serving of tofu provides around 10 grams of protein and contains all nine essential amino acids. This versatile ingredient can be used in both savory and sweet dishes, making it an excellent choice for a variety of meals. Tofu is also low in calories, making it a great option for those looking to manage their weight.
Tofu absorbs the flavors of whatever it is cooked with, making it easy to incorporate into stir-fries, salads, or soups. It is also rich in iron and calcium, which are essential for bone health. Whether firm or silken, tofu is an excellent protein source for anyone looking to cut down on meat or incorporate more plant-based options into their diet.
Spinach
Spinach is often overlooked as a protein source, but it is packed with this essential nutrient. One cup of cooked spinach contains around 5 grams of protein, along with a variety of vitamins and minerals like vitamin K, iron, and folate. It is a great addition to salads, soups, or even smoothies.
Spinach is also rich in antioxidants, which can help reduce inflammation and support overall health. It is low in calories, making it perfect for weight management while still providing ample nutrients. Whether you enjoy it raw or cooked, spinach is a versatile food that pairs well with a variety of dishes.
Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are an excellent source of protein and other vital nutrients. One ounce of pumpkin seeds contains around 7 grams of protein, along with healthy fats and a good amount of magnesium, iron, and zinc. These seeds can be easily roasted and added to salads, trail mixes, or even sprinkled on top of soups.
In addition to being high in protein, pumpkin seeds are linked to supporting heart health due to their high content of magnesium and omega-3 fatty acids. They are also known to promote healthy sleep because of their high tryptophan content. Pumpkin seeds are a versatile and nutritious addition to any diet, making them a great choice for those seeking to up their protein intake naturally. Consider adding them to your daily routine for a protein-packed snack.
Avocado
While avocados are best known for their healthy fats, they also provide a decent amount of protein. One medium-sized avocado contains around 3 grams of protein, along with heart-healthy monounsaturated fats. The creamy texture of avocados makes them perfect for spreading on toast, adding to salads, or using as a base for dips like guacamole.
In addition to protein, avocados are packed with vitamins and minerals, including potassium and folate. They are a great addition to a balanced diet and offer numerous health benefits, from promoting heart health to aiding in weight management. Whether used in savory dishes or smoothies, avocados are a versatile food that can complement a wide range of meals.
Sunflower Seeds
Sunflower seeds are an easy and nutritious way to increase protein intake. Just one ounce of sunflower seeds contains about 6 grams of protein, along with healthy fats and fiber. These seeds are also packed with vitamin E, magnesium, and selenium, which all contribute to overall health. They are great as a snack or can be sprinkled on salads or yogurt for added protein.
In addition to being rich in protein, sunflower seeds support heart health due to their high content of polyunsaturated fats. They also contain antioxidants that can reduce inflammation in the body. Their satisfying crunch and mild flavor make them a popular snack choice, whether raw or roasted. Add sunflower seeds to your diet for a protein boost while enjoying a nutritious, convenient snack.
Sweet Potatoes
Sweet potatoes are a delicious and nutritious root vegetable that offers a surprising amount of protein. A medium-sized sweet potato provides around 4 grams of protein, along with fiber, vitamins, and minerals like vitamin A and potassium. Sweet potatoes are also rich in antioxidants, which can help reduce inflammation and support overall health.
In addition to their protein content, sweet potatoes are a great source of complex carbohydrates, which provide long-lasting energy. They are naturally sweet and pair well with savory or sweet seasonings, making them a versatile addition to meals. Sweet potatoes are also easy to prepare and store, making them a convenient and affordable source of protein for any diet.
Mushrooms
Mushrooms are not only low in calories but also surprisingly high in protein. One cup of cooked mushrooms provides around 3 grams of protein, along with essential vitamins like B vitamins and minerals such as selenium. They can be used in a wide variety of dishes, from salads to stir-fries, or even as a meat substitute in vegetarian meals.
In addition to their protein content, mushrooms can help boost immune function due to their high beta-glucan content. They are naturally low in fat and can be a great addition to a weight-conscious diet. Whether you prefer white, shiitake, or portobello mushrooms, each type brings its own unique flavor and texture to meals.
