8 Carbs with More Protein Than an Egg


Start your morning with a bowl of oatmeal, which has 10 grams of protein per cup of uncooked oats. It's packed with beta-glucan fiber, which helps reduce cholesterol levels.

Cottage Cheese

With roughly 12 grams of protein and 100 calories per half cup, cottage cheese is a great snack and a source of calcium. Use it in smoothies, sauces, or even on toast for extra protein.


A versatile lean protein, chicken provides 25 grams of protein in just 4 ounces. It can be used in a variety of dishes, from salads to stir-fries. Explore high-protein chicken recipes to keep meals exciting.

Black Beans

These beans are an easy, no-cook protein option, with 7 grams of protein per half cup. They are perfect for tacos, nachos, and soups. Try a chipotle pumpkin black bean burger for a flavorful


Tuna offers more than omega-3 fatty acids, with 20 grams of protein in a 3-ounce serving of raw tuna, and 33 grams in a can. Make a tuna burger with wasabi slaw or a tuna and cheddar wrap


A versatile and affordable soy-based protein, tofu has 9 grams of protein per 3-ounce serving. It comes in various textures and takes on the flavor of any marinade. Try Vietnamese tofu lettuce wraps


Similar to chicken in nutrition, turkey provides 25 grams of protein in a 4-ounce serving. It's a great alternative to chicken in many dishes. Consider making turkey tortilla soup for a cozy


A fermented soybean product, tempeh has a chewy texture and provides 16 grams of protein in a 3-ounce serving. It's rich in probiotics and can be used in vegan dishes like tempeh burgers