Protein is essential, and while many people first think of meat, plenty of unexpected foods are great sources of protein. From dairy to plants and seeds, these options can easily be added to your meals to help meet your protein needs.
Greek yogurt is creamy and tangy, with about twice the protein of regular yogurt. It’s rich in probiotics and calcium; choosing plain varieties keeps added sugar low. Use it as a snack, smoothie base, or a topping for fruit and nuts—savory seasonings work well too.
Cottage cheese delivers a lot of protein for relatively few calories and contains casein, a slow-digesting protein that supports muscle repair. It’s low in fat, offers calcium and B12, and pairs nicely with both sweet and savory dishes.
Lentils are a high-protein, high-fiber legume—one cup cooked provides roughly 18 grams of protein. They’re also a good source of iron, low in fat, and absorb flavors well, making them a versatile meat-free choice.
Edamame (young soybeans) makes a satisfying, protein-rich snack—about 17 grams per cup—plus fiber, folate, iron, and magnesium. They’re easy to steam or boil and are linked to heart-healthy benefits.
Quinoa is a standout grain because it’s a complete protein, containing all nine essential amino acids. One cup cooked has around 8 grams of protein along with fiber and magnesium. It’s gluten-free and works well in salads, bowls, or as a rice substitute.
Chia seeds pack a surprising punch: two tablespoons offer about 4 grams of protein, plus omega-3s, fiber, calcium, and magnesium. They absorb liquid and thicken into a gel, ideal for puddings, smoothies, or sprinkling on oatmeal and salads.
Peanut butter is a tasty, protein-dense spread—about 8 grams per two-tablespoon serving—along with healthy fats and vitamin E. Use it on whole-grain toast, with fruit, in smoothies, or in baking; choose natural versions with minimal added sugar and no hydrogenated oils.
Almonds provide roughly 6 grams of protein per ounce (about 23 nuts) and bring heart-healthy fats, fiber, vitamin E, and magnesium. They’re a crunchy snack, a baking ingredient, or a salad topper with antioxidant benefits.
Tofu is a plant-based staple with about 10 grams of protein per half-cup and contains all essential amino acids. Low in calories and rich in iron and calcium, it soaks up flavors and suits stir-fries, salads, soups, and many other dishes.
Spinach may seem humble, but cooked spinach delivers around 5 grams of protein per cup, plus vitamin K, iron, and folate. It’s low in calories, full of antioxidants, and works well raw or cooked in a variety of meals.
Pumpkin seeds (pepitas) offer about 7 grams of protein per ounce, along with magnesium, iron, zinc, and healthy fats. Roast them for snacks, add to salads or trail mix, and benefit from their tryptophan and heart-supporting nutrients.
Avocados provide about 3 grams of protein in a medium fruit and are rich in monounsaturated fats, potassium, and folate. Their creamy texture is great for toast, salads, and dips, and they support heart health and satiety.
Sunflower seeds contain roughly 6 grams of protein per ounce, plus vitamin E, magnesium, selenium, and polyunsaturated fats. Sprinkle them on yogurt or salads, or enjoy them as a snack for an easy protein boost.
Sweet potatoes offer about 4 grams of protein per medium tuber, along with fiber, vitamin A, potassium, and antioxidants. They provide steady energy from complex carbs and can be prepared sweet or savory.
Mushrooms are low in calories and provide about 3 grams of protein per cooked cup, plus B vitamins and selenium. Their beta-glucans can support immune health, and varieties like portobello or shiitake make good vegetarian substitutes for meat.
