Egg prices have soared due to the ongoing bird flu crisis, making them a less affordable protein source for many households. While eggs are known for their protein content, about 6 grams per egg, there are plenty of alternatives that pack even more protein per serving. Whether you’re looking for budget-friendly options, plant-based alternatives, or just more variety in your diet, this list of high-protein foods will help you maintain a balanced and nutritious meal plan.
Why Protein is Essential
Protein is a crucial macronutrient that supports muscle growth, tissue repair, immune function, and overall body maintenance. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults, but active individuals may require 1.2–2.0 grams per kilogram. Including a variety of protein sources ensures you get essential amino acids and nutrients that eggs typically provide.
1. Greek Yogurt (15–20g per serving)
Greek yogurt is a powerhouse of protein, providing up to 20 grams per cup. It also contains probiotics for gut health and calcium for bone strength, opt for unsweetened versions to keep added sugars in check.
2. Cottage Cheese (14g per ½ cup)
Cottage cheese is a rich source of casein protein, which is slow-digesting and ideal for muscle recovery. With 14 grams per half-cup, it’s a great snack or breakfast option.
3. Lentils (18g per cup, cooked)
Lentils are an excellent plant-based protein source with 18 grams per cup. They are also packed with fiber, iron, and folate, making them a nutritious alternative to eggs.
4. Chicken Breast (26g per 3 oz.)
A staple protein source, skinless chicken breast provides 26 grams per 3-ounce serving. It’s lean, versatile, and perfect for meal prep.
- Canned Tuna (20g per 3 oz.)
Tuna is a high-protein, low-fat seafood option, delivering 20 grams per 3-ounce serving. It’s also rich in omega-3 fatty acids for heart health.
6. Quinoa (8g per cup, cooked)
Unlike many plant proteins, quinoa is a complete protein, meaning it contains all nine essential amino acids. A cooked cup offers 8 grams of protein along with fiber and iron.
7. Tempeh (21g per 4 oz.)
Tempeh, a fermented soy product, is a fantastic egg alternative for vegetarians. A 4-ounce serving contains 21 grams of protein and probiotics for gut health.
8. Edamame (17g per cup, cooked)
Edamame, or young soybeans, provides 17 grams of protein per cup. It’s also rich in fiber, folate, and antioxidants.
9. Almonds (6g per ounce, about 23 almonds)
Almonds are an excellent snack with 6 grams of protein per ounce. They’re also high in vitamin E and healthy fats, making them a nutritious egg alternative.
10. Pumpkin Seeds (7g per ounce)
Pumpkin seeds are an underrated protein source, offering 7 grams per ounce. They also provide magnesium, iron, and zinc.
Alternative Ways to Get Nutrients Found in Eggs
Eggs are a great source of protein, vitamin B12, choline, and healthy fats. If you’re avoiding eggs, consider these substitutes:
- Vitamin B12: Found in fortified cereals, dairy, fish, and nutritional yeast.
- Choline: Found in beef liver, soybeans, quinoa, and fish.
- Omega-3 Fatty Acids: Found in chia seeds, flaxseeds, walnuts, and fatty fish.
With egg prices rising due to bird flu, these 10 high-protein alternatives offer excellent nutritional value while keeping your grocery bill in check. Incorporating a mix of plant-based and animal-based proteins ensures you get all essential nutrients without relying solely on eggs.