Eggs are a breakfast staple and a convenient source of protein, but they’re just the tip of the iceberg. There’s a whole world of protein-rich foods out there, even among those typically considered “carbs.” This is good news for anyone looking to add variety to their diet, especially vegetarians and vegans who might be concerned about getting enough protein from plant-based sources.
Check Here 6 Carbs with More Protein Than an Egg
Protein is like the body’s building blocks. It helps build and repair muscle tissue, makes enzymes that keep your body functioning smoothly, and even helps you feel satisfied after eating. To keep your body running in top shape, aim for 20-30 grams of protein per meal and 15 grams per snack.
6 surprising carb sources that rival (or even beat!) an egg in protein content
Beans:
Black beans, pinto beans, great northern beans you name it! Just one cup of cooked beans packs a whopping 15 grams of protein, plus fiber, calcium, and potassium. Canned beans are a convenient pantry staple, but dried beans are budget-friendly and allow for more control over sodium content.
Toss them in salads, soups, tacos, or burritos for a protein boost. For a satisfying vegetarian chili, black beans add substance and pair perfectly with spices like cumin, chili powder, and smoked paprika.
Lentils:
This legume buddy of beans is a protein powerhouse too! One cup delivers almost 18 grams of protein. They come in various colors, each with a slightly different flavor and texture. Explore green lentils for a hearty soup base, brown lentils for a side dish with a satisfying bite, or try red lentils for a quick and flavorful Indian-inspired dal.
Chickpeas:
These versatile wonders (also called garbanzo beans) deserve their spotlight. A cup of cooked chickpeas offers nearly 15 grams of protein and a whopping 13 grams of fiber. They’re also a good source of choline, a nutrient important for heart health and brain function. Enjoy them roasted for a crunchy snack, tossed in salads or stews, or blended into creamy hummus.
Roasted chickpeas can also be used to top Buddha bowls or chopped into falafel for a vegetarian take on this popular Middle Eastern street food.
Quinoa:
This grain is a great alternative to rice if you need more protein. One cup of cooked quinoa provides 8 grams of protein and 5 grams of fiber, along with iron. Enjoy it as a fluffy side dish for fish or chicken, or get creative with quinoa breakfast bowls loaded with fruit, nuts, and seeds. Quinoa can even be used as a gluten-free substitute for couscous.
Farro:
An ancient grain with a nutty flavor and chewy texture, farro offers 6 grams of protein per cooked half-cup serving.
It’s a delicious base for salads loaded with roasted vegetables and a feta cheese crumble or can be used to build a hearty grain bowl with roasted sweet potato, greens, and a tahini dressing. For a twist on oatmeal, explore using farro as a breakfast porridge cooked with milk or nut milk and topped with fresh berries and nuts.
Whole-Wheat Pasta:
While not a protein superstar, whole-wheat pasta packs a surprising 7 grams of protein per cooked cup. It has a nuttier flavor and a more satisfying bite than white pasta and works in various dishes, from pasta salad to classic spaghetti and meatballs.
For an extra protein boost, explore legume-based pasta made with lentils, beans, or chickpeas. These pastas cook up quickly and offer a complete protein source, meaning they contain all nine essential amino acids your body needs.
Remember, a balanced diet is key. No matter your eating plan (vegetarian, Mediterranean, low-sugar), include protein throughout your day. The good news is, that you have many options, even among those delicious carb-rich choices! So next time you’re planning a meal, consider incorporating some of these protein-packed carbs for a satisfying and nutritious dish.
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