12 Foods With More Protein Than You Might Think
Protein sneaks into far more foods than the obvious steak-and-eggs lineup. If you’re trying to feel fuller, recover from workouts, or simply balance your plate, these everyday staples can quietly move the needle. Protein doesn’t have to come from the usual suspects. Stock a few of these staples, and you can lift breakfast, lunch, and dinner—often without changing the dish, just the details. Add a spoonful here, swap a base there, and the numbers add up quickly.
Greek Yogurt
Strained to remove liquid whey, Greek yogurt concentrates protein to roughly 15 to 20 grams per 3/4 to 1 cup. Choose plain to avoid extra sugar and use it as a base for savory dips, dolloped on chili, or swirled with fruit and nuts.
Cottage Cheese
Long past its diet-plate reputation, cottage cheese packs about 12 to 15 grams in a 1/2-cup serving. It’s mild, versatile, and works in both sweet and savory dishes—spread on toast with tomatoes, or blend into pancake batter for a tender, protein-rich crumb.
Edamame
Young soybeans are one of the easiest plant proteins to snack on: around 17 grams per cup cooked and shelled. Steam, salt, and eat straight from the pod, or toss the beans into salads and grain bowls for heft.
Lentils
Cooked lentils offer about 18 grams per cup, plus fiber and minerals. They hold shape in salads, thicken soups without cream, and take well to bold spices. Pre-cooked vacuum-packed options make them weeknight-friendly.
Chickpeas
At roughly 14 to 15 grams per cup cooked, chickpeas add chew and protein to almost anything. Roast them until crisp for a snack, fold into curries, or blitz into hummus for a spread that beats most dips nutritionally.
Pumpkin Seeds
An ounce of pumpkin seeds (about a small handful) delivers 8 to 9 grams of protein, along with magnesium and iron. Sprinkle on oatmeal, yogurt, and salads, or pulse with herbs and olive oil for a punchy pesto.
Peanut Butter
Two tablespoons of peanut butter provide about 7 grams of protein and satisfying fats. Spread on whole-grain toast, stir into oatmeal, or whisk with soy sauce and lime for a quick satay-style dressing. Other nut and seed butters land in a similar range.
Oats
A cup of cooked oats (from about 1/2 cup dry) gives roughly 5 to 6 grams of protein, more than many boxed cereals. Boost the total by cooking with milk, stirring in Greek yogurt, or topping with nuts and seeds.
Quinoa
Despite its delicate texture, a cup of cooked quinoa offers around 8 grams of protein and all nine essential amino acids. It’s a reliable base for grain bowls and a sturdy swap for pasta in salads.
Soba Noodles
Made with buckwheat, soba typically delivers 6 to 8 grams of protein per cooked cup (about 8 grams per 2-ounce dry serving). Rinse after boiling to keep the texture bouncy, then dress with sesame oil, vinegar, and scallions.
Farro
This ancient wheat has a pleasantly chewy bite and about 6 to 7 grams of protein per cup cooked. Simmer in salted water like pasta, then drain and use as a bed for roasted vegetables or a hearty addition to soups.
Nutritional Yeast
These golden flakes offer around 8 grams of protein per 2 tablespoons, plus a savory, cheese-adjacent flavor. Shake over popcorn, whisk into creamy sauces, or fold into scrambled eggs for umami without extra moisture.
