Eggs are often hailed as a great source of protein, offering about 6 grams per egg. However, for those who follow a vegetarian diet or simply want to diversify their protein intake, there are several plant-based options that provide even more protein per serving. Here are eight vegetarian foods that outshine eggs in the protein department.

Lentils

Lentils are a powerhouse of nutrition, offering 18 grams of protein per cooked cup. They are incredibly versatile and can be used in soups, stews, salads, and even as a base for veggie burgers. Additionally, lentils are a great source of fiber, iron, and folate.

Chickpeas

Also known as garbanzo beans, chickpeas provide 15 grams of protein per cooked cup. They can be enjoyed in various forms, such as hummus, roasted snacks, or added to salads and stews. Chickpeas are also rich in fiber, vitamins, and minerals.

Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. A cooked cup of quinoa offers 8 grams of protein. This ancient grain is also a good source of fiber, magnesium, and manganese, making it a nutritious addition to any meal.

Greek Yogurt

Greek yogurt is a protein-packed dairy product, with around 10 grams of protein per 100 grams (about 3.5 ounces). It can be enjoyed on its own, with fruits and nuts, or as a creamy base for smoothies and sauces. Opt for plain Greek yogurt to avoid added sugars and maximize health benefits.

 Edamame

Young soybeans, or edamame, provide 17 grams of protein per cooked cup. These green gems are often served as a snack, in salads, or as a side dish. Edamame is also rich in fiber, vitamins, and minerals, making it a nutritious and satisfying option.

Tofu

Tofu, made from soybeans, offers about 10 grams of protein per half-cup serving. It’s a versatile ingredient that can be used in stir-fries, soups, salads, and even desserts. Tofu is also a good source of calcium and iron, especially when fortified.

Tempeh

Tempeh is a fermented soybean product that provides a whopping 21 grams of protein per 3-ounce serving. Its firm texture and nutty flavor make it an excellent meat substitute in sandwiches, stir-fries, and salads. Tempeh is also rich in probiotics, which support gut health.

Seitan

Seitan, also known as wheat gluten, is a high-protein meat substitute with around 21 grams of protein per 3 ounces. Its chewy texture makes it a popular ingredient in vegan and vegetarian dishes like stir-fries, sandwiches, and stews. Seitan is low in fat but should be avoided by those with gluten sensitivities or celiac disease.

Incorporating a variety of these protein-rich vegetarian foods into your diet can help you meet your protein needs without relying solely on eggs. Each of these options not only provides ample protein but also offers a range of other essential nutrients, contributing to a balanced and nutritious diet. Whether you’re a vegetarian, vegan, or simply looking to diversify your protein sources, these foods are excellent additions to your meals.