Eggs: The Protein Powerhouse

No doubt about it—eggs are a fantastic source of protein! However, if you’re eager to diversify your protein intake, especially on a plant-based diet, you’ll be astounded by the protein-packed alternatives you can find in foods typically considered high in carbs.

Why Protein Matters

Protein is essential for our bodies; it's made of amino acids, often dubbed the building blocks of life. Our cells rely on it to build muscle, maintain hormones, and help with digestion, all while providing us energy. Josten Fish, a registered dietitian, suggests aiming for 20 to 30 grams of protein per meal and 15 grams per snack for optimal health.

6 Carb-Rich Foods That Outdo Eggs in Protein

If you're on the lookout for carbs with more protein than the 6 grams found in an egg, here are six stellar options to consider adding to your weekly meals!

1. Beans: The Protein-Fiber Duo

Whether you opt for black beans, pinto beans, or great northern beans, each cup of cooked black beans offers a whopping 15 grams of protein and 15 grams of fiber. They’re also loaded with vital minerals like calcium and potassium! Canned beans are a convenient choice, but don’t shy away from cooking dried beans for a budget-friendly option.

2. Lentils: Nutritional Powerhouses

Packed with nearly 18 grams of protein per cup when cooked, lentils come in various colors—green, brown, black, red, and yellow—each with its unique flavor. With a little practice, you'll master the art of cooking lentils. Try savory recipes like Bulgur and Lentils or a comforting One-Pot Lentils & Rice with Spinach!

3. Chickpeas: Versatile and Hearty

Chickpeas, or garbanzo beans, are not only high in protein—about 15 grams per cup—but they also contain 13 grams of fiber! Discover them in crunchy roasted snacks or blended as hummus, or even indulge in a delightful dark chocolate hummus that’s secretly healthy.

4. Quinoa: The Complete Protein Grain

Quinoa is your go-to grain if you're after a protein boost—providing 8 grams of protein and 5 grams of fiber per cooked cup! Not only does it serve as a fluffy side dish, but it’s also an excellent warm breakfast option. Try it as Egg-in-a-Hole Fried Quinoa for a tasty start!

5. Farro: Ancient and Nutritious

This ancient grain offers 6 grams of protein in just a quarter-cup dry serving, translating to a deliciously chewy texture when cooked. Incorporate it into salads like our Farro Salad with Grilled Chicken or prepare a nutritious Farro, Almond & Blueberry Breakfast Cereal for your morning routine.

6. Whole-Wheat Pasta: More Protein Than You Think

Although pasta isn’t typically highlighted for its protein content, one cup of cooked whole-wheat spaghetti delivers 7 grams! Not only does it have a delightful nutty flavor, but you can also intensify the protein by choosing legume-based varieties instead.

The Lowdown on Protein-Rich Carbs

No matter your dietary preferences—be it vegetarian, Mediterranean, or low-sugar—ensuring you get enough protein is pivotal for health and nutrition. Luckily, protein can thrive in various forms, even in those delicious carb-rich foods we enjoy!