“Eat eggs!” Whether you are trying to lose or gain weight, you often hear that you need to eat a lot of eggs. We need protein from whatever food source we can get it from. Protein is so important in a diet.
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The common source of protein are eggs, but it doesn’t have to be that way. The building blocks of muscle, hormones, and enzymes are all proteins.
In addition to promoting healthy skin and hair growth, protein also keeps our skin looking young,Protein is one of the most important nutrients. It keeps your immune system healthy and produces hormones to build and maintain bones and muscles. High-protein diets can also help you feel full, which is good for weight management.
There are 6 grams of protein in one egg, so we rounded up six carb-rich foods that have as much or more protein than an egg. If you’re trying to up your protein, consider including these six in your weekly rotation.
1. Beans
Black beans, pinto beans, great northern beans—no matter which you choose, you’ll pack in the protein. Just 1 cup of cooked black beans contains 15 grams of protein, plus 15 grams of filling fiber.2 In addition, beans provide minerals, such as calcium, folate and potassium. The canned variety is simple and quick, or you can save some money by learning how to cook dried beans.
Beans are affordable and versatile. You can keep some in the fridge or pantry and toss them into burritos, tacos, salads, soups and more. For an easy weeknight meal that’s fresh and full of protein, try our No-Cook Black Bean Salad.
2. Lentils
Like beans, lentils are in the legume family—and they’re packed with nutrition. Just 1 cup of cooked lentils contains nearly 18 grams of protein.3 Lentils come in several colors, including green, brown, black, red and yellow. Each type is slightly different in flavor and texture, so it’s best to try a few to find your favorite.
If you’re new to lentils, take a look at how to cook lentils perfectly every time. If you love the smell of caramelized onions, try our Bulgur and Lentils. Or for a meal with easy cleanup, enjoy this One-Pot Lentils & Rice with Spinach.
3. Chickpeas
Though they’re also in the bean category, chickpeas (also called garbanzo beans) are so versatile that they deserve to be highlighted all on their own. One cup of cooked chickpeas provides nearly 15 grams of protein and a whopping 13 grams of fiber.4 Chickpeas are also a good source of choline, a nutrient important for metabolism function and heart health, and one that most Americans don’t get enough of.
There are so many different ways you can enjoy chickpeas. For a snack with the crunch and satisfaction of nuts but fewer calories, try our Crunchy Roasted Chickpeas. You can toss chickpeas into salads and stews or eat them in the traditional way—in hummus! Learn how to make hummus from scratch. Or for a sweet but healthy treat, try our Dark Chocolate Hummus—you won’t believe there are chickpeas in it!
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4. Quinoa
If you like eating rice but need more protein, give quinoa a try. It’s a grain that provides 8 grams of protein and 5 grams of fiber in a 1-cup cooked serving.5 In addition, you’ll also get a good source of iron. Quinoa makes a warm, fluffy side dish for chicken, fish or steak. Quinoa is even great for breakfast. For a high-protein start to your day, try our Egg-in-a-Hole Fried Quinoa.
5. Farro
Farro is an ancient wheat grain. There are 6 grams of protein per quarter-cup of dry farro, which equals about ½ cup cooked.6 Many people describe the taste of farro as nutty, and it’s got a great chewy texture. Versatile farro makes a great salad base—try our Farro Salad with Grilled Chicken. And for a breakfast packed with protein and fiber, prep our Farro, Almond & Blueberry Breakfast Cereal the night before a busy morning.
6. Whole-Wheat Pasta
While not traditionally thought of as a protein-rich food, pasta does pack a good dose: 1 cup of cooked whole-wheat spaghetti provides 7 grams of protein.7 Whole-wheat pasta has a nuttier flavor than refined, white-flour pasta. It works in a variety of dishes, from pasta salad to spaghetti and meatballs.
For an even bigger protein-punch, consider opting for legume-based pastas, such as those made with lentils, beans or chickpeas. Check out all of our whole-grain pasta recipes for inspiration.
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