There’s no doubt that eggs are a great source of protein. But if you’re looking for a source of protein other than eggs, you may be surprised by the variety of options, especially if you follow a plant-based diet. “Some foods traditionally considered to be high in carbohydrates contain surprising amounts of protein.” Josten FishI’m RD, registered dietitian and owner of Dietitian Meets Mom.
It’s worth consuming a variety of proteins for heart health. One study of more than 12,000 participants found that people who included at least four types of protein (eggs, meat, whole grains, and legumes) in their weekly diets had a higher , 26% lower risk of developing high blood pressure.
Why focus on protein? According to Fish, every cell in the human body uses protein. “Protein is a macronutrient made up of amino acids, often referred to as the building blocks of the body. The body uses protein to build muscle and tissue, maintain hormones, produce digestive enzymes, and provide energy. ” she explains.
To maintain optimal health and muscle mass, Fish recommends aiming for 20 to 30 grams of protein at each meal and 15 grams at each snack. You can reach that goal with traditional protein foods (red meat, poultry, Greek yogurt, seafood, eggs, etc.) as well as plant-based foods that contain certain carbohydrates.
One egg contains 6 grams of protein, so we’ve rounded up six carbohydrate-rich foods that contain as much or more protein as eggs. If you’re looking to get your protein in, consider incorporating these six types into your weekly rotation.
1. Beans
Black beans, pinto beans, Great Northern beans…no matter what you choose, they’re packed with protein. One cup of cooked black beans has 15 grams of protein and 15 grams of filling fiber. Additionally, beans also contain minerals such as calcium, folic acid, and potassium. Canned beans are easy and quick to make, and you can save money by learning how to prepare dried beans.
Beans are affordable and versatile. Store it in your refrigerator or pantry and add it to burritos, tacos, salads, soups, and more. For an easy weeknight meal that’s fresh and packed with protein, try this no-cook black bean salad. Or, when you have a little extra time and are looking for something warm and comforting, enjoy this Smoky Chicken Stew with Kale and Pinto Beans.
2. Lentils
Lentils, like beans, are a member of the legume family and are rich in nutrients. Just one cup of cooked lentils contains about 18 grams of protein. Lentils come in several colors, including green, brown, black, red, and yellow. Each one has a slightly different taste and texture, so we recommend trying several to find your favorite.
If you’re new to lentils, see how to cook them perfectly every time. If you like the aroma of caramelized onions, try bulgur and lentils. Or enjoy this one-pot lentil and spinach rice for an easy-to-clean-up meal.
3. Chickpea
Chickpeas (also known as garbanzo beans) also belong to the bean category, but they are so versatile that they are worth highlighting on their own. One cup of cooked chickpeas contains about 15 grams of protein and a whopping 13 grams of fiber. Chickpeas are also a good source of choline, a nutrient important for metabolic function and heart health, but most Americans don’t get enough of it.
There are many ways to enjoy chickpeas. If you’re looking for a nutty, satisfying snack that’s low in calories, try our crunchy roasted chickpeas. Chickpeas can be eaten the traditional way in salads, stews, or in hummus. Learn how to make hummus from scratch. Or, for a sweet and healthy snack, try our Dark Chocolate Hummus, which you won’t believe contains chickpeas.
4. Quinoa
If you love eating rice but need more protein, try quinoa. It’s a grain that provides 8 grams of protein and 5 grams of fiber in a 1-cup cooked serving. Additionally, you can get plenty of iron.
Quinoa makes a warm and fluffy side dish for chicken, fish, and steak. But if you want to get creative, try quinotto (Peruvian quinoa risotto). Quinoa is also great for breakfast. For a protein-rich start to your day, try our Egg-in-a-hole fried quinoa.
5. Faro
Farro is an ancient wheat grain. Each quarter cup of dried farro contains 6 grams of protein, which is equivalent to about 1/2 cup of cooked farro. Many people describe the taste of farro as nutty, and it has a wonderful chewy texture. Versatile farro is the perfect base for salads. Try the farro salad with grilled chicken. It’s also delicious as a grain bowl. For a protein- and fiber-rich breakfast, prepare Farro, Almond, and Blueberry Breakfast Cereal the night before a busy morning.
6. Whole wheat pasta
Although not traditionally thought of as a protein-rich food, pasta contains a good amount of protein. One cup of cooked whole grain spaghetti provides 7 grams of protein. Whole wheat pasta has a nuttier flavor than refined white flour pasta. It can be used in a variety of dishes, from pasta salads to spaghetti to meatballs. If you want more protein, consider choosing legume-based pastas such as lentils, beans, or chickpeas. Check out all our whole wheat pasta recipes for inspiration.
conclusion
No matter what eating plan you follow, whether it’s vegetarian, Mediterranean, or low-carb, getting enough protein each day is essential to staying healthy and nourished. The good news is that protein is found in a wide variety of foods, including carbohydrate-rich foods like pasta, beans, lentils, and quinoa.
