20 Unassuming Foods That Are Surprisingly High In Protein
Protein Shows Up in Some Unexpected Places
When people think about protein, they usually picture chicken breasts, eggs, and massive steaks, but plenty of less obvious foods can help you increase your intake, too. Some of these choices are already sitting in your pantry or refrigerator, quietly doing their part without looking like traditional high-protein foods. If you want to add more protein to your meals without eating the same things every day, these 20 unassuming foods might deserve a little more attention.
1. Green Peas
Green peas may not seem like the most exciting source of protein, but one cup of cooked peas packs about 8 grams. Keep a frozen bag handy and add them to pastas, soups, rice dishes, or salads when you need an easy boost. They’re also a great source of fiber, so they can help you feel fuller, too.
2. Parmesan Cheese
Parmesan is often thought of as nothing more than a garnish, but it can add a decent amount of protein to your meal. It’s a hard, aged cheese, so even a little goes a long way. Next time you’re making pasta, roasted veggies, or soup, add some parm for extra flavor and protein.
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3. Oats
You don’t usually hear people praising their bowl of oatmeal the way they might praise an omelet, but oats are a decent source of protein. They also cook up quickly and combine well with other protein-rich foods like milk, yogurt, nuts, and seeds. With just a few extra additions, breakfast can be hearty and filling without too much fuss.
4. Pumpkin Seeds
Believe it or not, those little seeds are jam-packed with nutrients. They’re a great source of protein, healthy fats, and several minerals your body needs. Try topping salads, yogurt, oatmeal, or roasted veggies with pumpkin seeds for an added crunch.
5. Guava
Guava isn’t usually what comes to mind when you think of protein, which is why it made this list. Most fruits are not known for their protein content, which makes guava all the more impressive. One guava has more than your daily recommended serving of vitamin C, too. Eat it fresh or throw it in your fruit salad.
6. Cottage Cheese
If cottage cheese has a reputation, it’s not for being a strong source of protein. However, that reputation couldn’t be farther from the truth. One serving can contain upwards of 25 grams of protein. Eat it by itself or pair it with fruit.
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7. Lentils
Like beans, lentils are often underrated because they’re not as flashy as a big old steak. However, they’re packed with plant-based protein and incredibly versatile. Add them to soups, salads, curry, or grain bowls, or eat them by themselves.
8. Quinoa
Quinoa is typically listed with grains, but it is technically a seed. Either way you look at it, quinoa has more protein than you may realize. It also contains all nine essential amino acids. Use it instead of rice, add it to a salad, or make yourself a warm grain bowl with your favorite veggies on top.
9. Chickpeas
A can of chickpeas might not look like much, but they hide a good amount of protein inside. Roast them for a crunchy snack, puree them into hummus, or add them to salads or stews. They’re also rich in fiber, helping you feel fuller for longer.
10. Greek Yogurt
Plain yogurt is a breakfast and snack staple for many of us, but Greek yogurt has taken things to the next level. The straining process leaves Greek yogurt thicker and with more protein than regular yogurt. Top it with fruit, blend it into smoothies, or use it as a substitute for sour cream.
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11. Peanuts
Peanuts are actually legumes, not nuts. But that doesn’t stop them from providing a handy serving of protein with each handful. They’re easy to keep on hand and require no prep other than opening the container.
12. Potatoes
It shouldn’t come as a surprise that your potato holds some protein inside that nutritious flesh. A large baked potato can add several grams of protein to your meal. They also provide potassium, vitamin C, and carbs for energy.
13. Black Beans
Throw some black beans on almost any meal and you’ll instantly feel fuller. That’s thanks to their high protein and fiber content. Throw them in burritos, soups, chili, rice bowls, or salads.
14. Milk
Milk gets a lot of attention for its calcium content. However, it also contains about 8 grams of protein per glass. Drink it on its own, pour it over your cereal, or add it to a smoothie.
15. Sunflower Seeds
Sunflower seeds are one of those things everyone seems to have at game night. But they also make a great, nutritious snack. Their tiny size means you can add them to just about any meal without altering the recipe.
16. Split Peas
Split peas are another protein powerhouse hiding out in your local soup aisle. They also have fiber and a hearty texture that will make you feel full. Mash them up for an even thicker soup or enjoy them on their own.
17. Mushrooms
Mushrooms don’t contain a ton of protein, but neither does bread or almonds. Don’t discount them entirely because they’re not the most protein-dense snack out there. Eat them grilled on their own, or add them to pasta, stir-fries, grain bowls, or sandwich recipes.
18. Edamame
Edamame are often served as an appetizer before your main meal. But don’t let this tasty treat fool you; it packs a fair amount of protein into each serving. Enjoy them by themselves, add them to salads, or mix them into bowls with rice and veggies.
19. Chia Seeds
Everyone knows chia seeds are high in fiber. But they also provide a small boost of protein. Not as much as a chicken breast, of course, but they’re easy to toss into oatmeal, yogurt, smoothies, or baked goods.
20. Nutritional Yeast
Nutritional yeast has a long history of sitting in the health food section of your local grocery store. However, this seasoning is worth trying if you’ve never used it before. It has a savory, cheesy flavor that works well on popcorn, pasta, roasted vegetables, or even sauces.
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