Need a little extra protein in your diet? These high-protein foods pack in essential nutrients—and they aren’t red meat.
Wild Rice
Swap out your regular jasmine or brown rice for something on the wild side. Wild rice is higher in protein than other rice grains at 6.5 grams per one cup of cooked rice. It has a slightly chewy texture and nutty flavor, making it delicious in wild rice soup.
Chia Seeds
Chia seeds may be small, but they are mighty when it comes to nutrients. For reference, a single serving of these seeds equals almost 5 grams of protein. Add them to your morning bowl of oatmeal for extra protein and omega-3 fatty acids, or layer them up in a parfait with berries for a sweet treat. There are so many ways to power up with chia seeds!
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Oats
Oats are usually known for their fiber content, but this classic breakfast offers protein, too. One cup of cooked oats has about 6 grams of protein. Stir in a little peanut butter and sprinkle with chia seeds, and you’re on your way to a meatless breakfast with enough protein to keep you feeling full all morning long.
Almonds
Almonds are rich in protein and vitamin E, which are essential for healthy skin, hair and nails. Grab them by the handful for a snack on the go, add them to fresh salad recipes instead of croutons. Almonds provide 7 grams of protein per 1/4 cup serving.
Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are a tasty and easy snack you can enjoy all year long. One cup of these yummy seeds has 12 grams of protein for you. In autumn, roast your own pumpkin seeds at home for a special treat. They’re also great sprinkled on soups, stews and casseroles.
Eggs
Eggs are a quick and easy way to add vegetarian protein to your diet, whether you’re on the go or looking for a filling snack. There are 6 grams of protein in one whole egg. If you’re in a hurry, hard-boiled eggs or pre-made egg bites are an excellent choice. For breakfast options, you can’t go wrong with scrambled eggs, omelets or huevos rancheros.
Quinoa
Quinoa is a nutty seed that tastes like a grain. It’s rich in protein, fiber and folate. One cup packs 8 grams of protein. Try swapping your usual side dish for quinoa patties, or make it the main event with a filling quinoa salad. Quinoa in breakfast bowls rivals any version made with potatoes!
Cottage Cheese
Cottage cheese is a protein powerhouse with 25 grams per cup. Try topping a bowl with fresh berries for a quick breakfast or snack. You can also use cottage cheese in many of your favorite recipes to pack in extra protein and calcium. Start your day with fluffy blintz pancakes, then whip up these healthy spinach and broccoli enchiladas for dinner.
