Protein can also be found in foods that you might normally associate with being high in carbohydrates.
Without a question, eggs are a fantastic source of protein. However, you might be surprised by how many options you have if you’re seeking for protein sources other than eggs, particularly if you’re on a plant-based diet.”A surprising amount of protein can be found in some foods that are typically thought of as high-carb foods,” explains dietician Meets Mom owner and registered dietician Josten Fish, RD.
Including a range of proteins is highly beneficial for heart health: In a study involving more than 12,000 individuals, it was discovered that those who consumed at least four different forms of protein each week—meat, eggs, whole grains, and legumes—had a 26% lower chance of hypertension than those who consumed less variety.
Why concentrate on protein? According to Fish, every human cell uses protein. As the building blocks of the body, amino acids are the building blocks of protein, a macronutrient. She says, “Your body uses protein to make enzymes for digestion, maintain hormones, build muscle and tissue, and provide energy.”
Fish suggests aiming for 20 to 30 grams of protein per meal and 15 grams of protein per snack for maximum health and to preserve muscular mass. Traditional protein sources, such as eggs, fish, chicken, Greek yogurt, lean meat, and seafood, as well as plant-based foods like some carbs, will help you reach your target.
Since an egg has six grams of protein, we’ve compiled a list of six items high in carbohydrates that have just as much protein as an egg. Try incorporating these six into your weekly routine if you’re looking to increase your protein intake.
1. Beans
Any beans you choose—black beans, pinto beans, great northern beans—you’ll get a lot of protein. 15 grams of protein and 15 grams of satisfying fiber can be found in only 1 cup of cooked black beans. Beans also contain nutrients like potassium, calcium, and folate. Either way, cooking dried beans yourself can reduce costs. Canned beans are easy to prepare and quick.
Beans are a cheap and adaptable food. Some are good to have in the pantry or refrigerator for use in soups, salads, burritos, and more. Try this No-Cook Black Bean Salad for a simple, high-protein, and fresh midweek supper. Alternatively, if you have a little more time and want something hot and cozy, try this Smoky Chicken Stew with Kale and Pinto Beans.
2. Lentils
Lentils belong to the legume family, just like beans, and they’re nutrient-dense. Roughly 18 grams of protein are included in just 1 cup of cooked lentils. There are several hues of lentils, such as green, brown, black, red, and yellow. It’s important to taste a few varieties to determine which is your favorite because each has a slightly different flavor and texture.
See how to cook lentils precisely every time if you’re new to them. You should try our bulgur and lentils if you enjoy the aroma of caramelized onions. Alternatively, try this One-Pot Lentils & Rice with Spinach dish for a simple dinner to clean up.
3. Chickpeas
Chickpeas, also known as garbanzo beans, are so adaptable that they should be recognized separately even though they are a type of bean. Approximately 15 grams of protein and an astounding 13 grams of fiber may be found in one cup of cooked chickpeas.
Additionally, chickpeas are a rich source of choline, a nutrient that most Americans don’t get enough of but is crucial for heart health and metabolism.
Chickpeas can be enjoyed in a plethora of ways. Our Crunchy Roasted Chickpeas are a satisfying and calorie-efficient snack that has the crunch of nuts without the guilt.
Chickpeas can be eaten as is, in hummus, or tossed into salads and stews. Discover how to create homemade hummus. You won’t think there are chickpeas in our Dark Chocolate Hummus, which is a sweet but healthful delight!
4. Quinoa
Try quinoa if you enjoy rice but feel like you need extra protein. In a single cooked serving, this grain offers 5 grams of fiber and 8 grams of protein. You’ll also receive a decent source of iron in addition.
Warm and fluffy, quinoa serves as a great side dish with steak, fish, or chicken. However, feel free to use your imagination and try our Quinotto (Peruvian Quinoa Risotto). You can even eat quinoa for breakfast. Try our Egg-in-a-Hole Fried Quinoa for a high-protein breakfast to start the day off right.
5. Farro
The ancient wheat grain known as farro. A quarter-cup of dry farro, or about ½ cup cooked, has 6 grams of protein.Six Farro has a fantastic chewy texture and is often described as having a nutty taste. Try our Farro Salad with Grilled Chicken. Farro is a versatile grain that makes a terrific salad basis. It tastes great in a grain bowl as well. And the night before a hectic morning, prepare our Farro, Almond & Blueberry Breakfast Cereal for a high-protein, high-fiber breakfast.
6. Whole-Wheat Pasta
Pasta does contain a substantial amount of protein, despite not being generally considered of as such: A cup of cooked spaghetti made with whole wheat contains seven grams of protein. Spaghetti made from whole wheat tastes nuttier than spaghetti made from refined white flour. It is useful in many recipes, such as spaghetti and meatballs and pasta salad. Consider choosing pastas made with legumes, such as lentils, beans, or chickpeas, for an even greater protein boost. For more ideas, see all of our whole-grain pasta recipes.
Regardless of your dietary regimen—vegetarian, Mediterranean, low-sugar—getting adequate protein each day is essential for optimal nutrition and overall health. The good news is that a wide variety of foods, including those high in carbohydrates like pasta, beans, lentils, and quinoa, contain protein.