These Tasty High-Protein Foods Contain More Protein Than An Egg!

Edible eggs are a versatile protein that is wonderful in stir-fries, salads, casseroles, and toast. The nutrient profile of one large egg includes six grams of protein and 13 essential vitamins and minerals. Eggs no longer need to be avoided because the 2015 Dietary Guidelines for Americans did away with cholesterol recommendations.

Research suggests eating a variety of proteins is beneficial. Registered dietitian Cara Harbstreet, M.S. R.D., loves eggs as a protein source. She says they’re affordable, easy to find, and can bulk up any meal.

Does Protein Play A Role In Your Health?

A registered dietitian can help you customize your intake based on your unique needs. The amount can range from 10 grams to 30 grams per meal. Harbstreet says this varies considerably based on age, gender, body weight, and lifestyle.

The timing of consuming protein-packed foods may need to be changed if you’re experiencing hunger or difficulty recovering after workouts, illnesses, or injuries.


Edamame is a protein-packed side to sushi rice. It has around 100 calories and 9 g of protein per cup. Moreover, it’s rich in fiber, potassium, and vitamin A.

Prepare this wasabi edamame dip from Living Well Kitchen for a hunger-squatting work snack at the start of the week.

Cottage Cheese

Cottage cheese gets little love. According to Harbstreet, cottage cheese is a high-protein dairy food that can be added to smoothies for extra thickness or used as a sauce for a mild flavor. It’s a great midday snack with 12 grams of protein and 100 calories per 12 cups.

Get creative with cottage cheese. It takes excellent with fruit. Try sneaking it into foods that are otherwise low in protein, like a cottage cheese pancake, or topped on toast instead of your go-to avocado.


Chicken thighs are one of Harbstreet’s favorite protein sources for stir-fries, pasta dishes, grilling, salads, and other mixed dishes. You’ll love this if you like salads, soups, tacos, quesadillas, grain bowls, or tacos as a base! It does contain 25 g of protein in just four ounces, which is about the size of your palm.

Sick of chicken dishes? Enjoy a high-protein chicken recipe.


It’s more than omega-3 fatty acids. Three ounces of raw tuna have 20 grams of protein, and one has 33 grams. This tasty fish is an excellent choice for restaurants or pantry stockings.

Get your protein fix: Make this tuna burger with wasabi slaw or pack a tuna or cheddar wrap instead.