Whenever we want to amp up the protein in our diet, we seem to instinctively reach for the same olâ€™ shakes, lean meats, eggs, greek yogurt, and quinoa. Sound familiar? Protein doesnâ€™t have to be so boring! The next time youâ€™re on a protein fix, try having some fun with flavors to help you stay focused on high protein meals.
If youâ€™re up for something new, here are 8 tasty foods that are surprisingly rich in protein.
Protein is a powerhouse nutrient that enhances your body. From renewing cells and neuron communication, to muscular repair, boosting your immune system, and supporting your metabolism, protein is a faithful friend when it comes to looking after your health. So, enjoy adding these high protein foods to your diet and feeling all the amazing benefits that protein has to offer!
Edamame beans are immature soybeans that are simply delicious. Every 100 grams of edamame contains 11.91 grams of protein, and delivers a complete chain of essential amino acids (all of the building blocks required for your body to make protein and muscle tissue). In one bite, edamame provides you with a dose of all your dietary protein needs!
Since theyâ€™re super convenient to eat on the go, edamame beans are a fantastic protein snack that you can easily enjoy between meals.
After a soybean goes through its fermentation process, the savory texture, flavor, and aroma that comes to light is known as tempeh. A 100 gram serving of this fermented bean gets you 20.29 grams of protein, and itâ€™s packed with a whole lot of vitamins, minerals, and probiotics that can improve your gut health! Flavor your tempeh with marinades or spices and add it to enhance your favorite dishes. Salads and stir-fries are a perfect way to start experiencing the flavor.
Mature sprouted peas provide you with 8.8 grams of protein per 100g, and theyâ€™re a 3 for 1 special when it comes to nutrition. Not only is your side serving of peas offering you a huge amount of protein goodness, youâ€™re also receiving a hefty dose of calcium and magnesium as well! Itâ€™s a win, win, win.
Sun dried tomatoes
If you leave tomatoes in the sun long enough, theyâ€™ll lose their water weight and leave you their nutrition! These little morsels of saltiness are rich in flavor and will accent the taste of any dish. A 100 gram serving contains 14.11 grams of protein. If youâ€™re looking for a way to consume more protein, and you want your taste buds to be as happy as your body, sundried tomatoes are always an excellent choice.
Sprouted whole grains
You might be surprised to find that some foods commonly known for being high in carbs also provide us with healthy doses of protein. Whether itâ€™s pasta, bread or other flour-based foods, if you opt for whole grain ingredients youâ€™ll get more protein. Compared to their refined grain counterparts, sprouted whole grains pack a higher protein punch. For example at 13.36 grams of protein per 100g, whole grain bread has roughly 34% more protein than white bread which weighs in at only 8.85g of protein for the same portion.
Shelled pumpkin seeds
Topping the charts with 30.23 grams of protein in a 100 gram serving, pumpkin seeds are a must add ingredient to upgrade the protein in your diet! In addition to a huge protein hit, the antioxidants in these seeds improve the functioning of your body and help you combat disease. Mix in muesli, sprinkle on top of salads and add them to your bakes, roasts, and stir-fries. Pumpkin seeds can put more protein in any meal.
Most of us think of red meat when considering how to increase their protein intake with animal products. But youâ€™ll be surprised to know that our eight-legged ocean friends are full of both protein and flavor. Octopus meat provides 29.82 grams of protein per 100 grams. Itâ€™s a great alternative that will add a deliciously interesting option to your meat-eating menu.
Known for their unique taste, anchovies are worth testing with your taste buds; itâ€™s a little fish thatâ€™s a big player when it comes to protein. With 28.98 grams of protein in a 100 gram serving, you only need a few pieces to top off your pizza or complement your pasta if youâ€™d like to reap their nutritional rewards!
Thinking outside the box when you plan your high-protein meals can help you stick to a high protein diet. By adding a few of these healthy meats, vegetables, seeds, and grains to your dishes you can create meals that add additional protein to your diet while adding new elements of deliciousness to your day.