Protein is essential for a balanced diet, but it’s not just found in meat and dairy. There are plenty of unexpected foods that pack a protein punch, making it easy to get your daily dose. From snacks to main dishes, these high-protein options are both delicious and nutritious. Check out these surprising sources of protein that can easily fit into your meals.

Healthy meal in a bowl with grilled chicken, quinoa, chickpeas, avocado, tomatoes, and cauliflower, garnished with fresh basil.
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Greek Yogurt

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Packed with up to 20 grams of protein per serving, Greek yogurt is a creamy, delicious way to fuel your day. Perfect for breakfast or a snack, it supports muscle repair and growth.


Linseed seeds in a wooden spoon on a wooden table.
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These legumes provide 18 grams of protein per cup, making them a fantastic meat substitute. Lentils are versatile in soups, stews, and salads, adding both flavor and nutrition.


Quinoa in a white bowl on a wooden table.
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With 8 grams of protein per cup, quinoa is a complete protein, containing all nine essential amino acids. It’s a great base for salads, bowls, and side dishes if you can tolerate it.

Cottage Cheese

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This dairy product offers 14 grams of protein per half-cup, making it a filling snack or addition to meals. Try it with fruit or on toast for a tasty protein boost. Cottage cheese is having quite the comeback moment right now and there are a variety of recipes such as dips, smoothies and sauces it can be worked into.


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These young soybeans boast 17 grams of protein per cup. Enjoy them as a snack, or add them to salads and stir-fries for a nutritious, protein-rich punch.

Chia Seeds

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Despite their small size, chia seeds pack 4 grams of protein per 2 tablespoons. They’re perfect for adding to smoothies, yogurts, and baked goods, offering a protein and fiber combo.

Pumpkin Seeds

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With 7 grams of protein per ounce, pumpkin seeds are a crunchy, satisfying snack. Sprinkle them on salads or eat them alone for a nutritious boost.


Drizzling caramel sauce over freshly baked triangular pastries.
Marinated Baked Tempeh. Photo credit: Running to the Kitchen.

This fermented soy product contains a whopping 21 grams of protein per 3 ounces. It’s a great meat alternative in sandwiches, stir-fries, and salads once you know how to prepare it well.


Peas in a white bowl on a wooden table.
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Offering 8 grams of protein per cup, peas are an easy way to increase protein intake. Add them to pasta dishes, soups, or enjoy them as a side.


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Almonds provide 6 grams of protein per ounce. They make for a perfect snack or a crunchy addition to salads and oatmeal, delivering protein along with healthy fats and fiber.


Sliced broccoli on a cutting board.
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Surprisingly, this green veggie offers 4 grams of protein per cup. It’s excellent in stir-fries, salads, or as a steamed side, contributing to your daily protein needs. We’re not saying you can get a full meal’s worth of protein from broccoli but it’s a helpful boost towards your daily goals from an unexpected source.

Hemp Seeds

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With 10 grams of protein per 3 tablespoons, hemp seeds are a nutritional powerhouse. Add them to smoothies, yogurt, or salads for an extra protein hit.

12 Foods That Have More Protein Than An Egg

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Eggs are often hailed as a great source of protein, packing about 6 grams per large egg. But if you’re looking to diversify your protein sources or just seeking a bit more protein punch per serving, there are plenty of other options out there. This guide will walk you through twelve foods that offer even more protein than a single egg, suitable for a variety of diets and lifestyles and almost any meal, any time of the day.

Read it Here: 12 Foods That Have More Protein Than An Egg

Is Dairy Dangerous? The Pros And Cons Of This Highly Debated Food

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Milk has always been hailed as a staple of a healthy diet, but recent debates are making us think twice. From the nutrients it offers to the risks it might pose, the truth about dairy isn’t as clear-cut as we once thought. This article breaks down the pros and cons, from its role in chronic diseases to its effects on skin health. Take a closer look and see if dairy really deserves its spot at your table.

Read it Here: Is Dairy Dangerous? The Pros And Cons Of This Highly Debated Food

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Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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