12 Protein-Rich Foods You're Probably Overlooking

These days, it feels like everyone’s obsessed with protein. From fitness fanatics to wellness gurus, you’d think it’s the only macronutrient that matters. But here’s the thing: protein isn’t just hiding in your steak or protein powder. There are plenty of surprising sources that can help you hit your protein goals without sticking to the usual meat-and-dairy routine. Whether you’re whipping up a quick snack or planning a full meal, these unexpected protein-packed foods will keep you fueled and feeling full.

High protein bowl of food.Photo byPhoto credit: Shutterstock.

Greek Yogurt

Packed with up to 20 grams of protein per serving, Greek yogurt is a creamy, delicious way to fuel your day. It's perfect for breakfast or a snack and supports muscle repair and growth.

Lentils

These legumes provide 18 grams of protein per cup, making them a fantastic meat substitute. Lentils are versatile in soups, stews, and salads, adding both flavor and nutrition.

Quinoa

With 8 grams of protein per cup, quinoa is a complete protein, containing all nine essential amino acids. It’s a great base for salads, bowls, and side dishes if you can tolerate it and a higher protein replacement than rice or potatoes.

Cottage Cheese

This dairy product offers 14 grams of protein per half-cup, making it a filling snack or addition to meals. Try it with fruit or on toast for a tasty protein boost. Cottage cheese is having quite the comeback moment right now and there are a variety of recipes such as dips, smoothies and sauces it can be worked into.

Cottage cheese in a blue bowl.Photo byPhoto credit: Depositphotos.

Edamame

These young soybeans boast 17-18 grams of protein per cup. Enjoy them as a snack, or add them to salads and stir-fries for a nutritious, protein-rich punch.

Chia Seeds

Despite their small size, chia seeds pack 4 grams of protein per 2 tablespoons. They’re perfect for adding to smoothies, yogurts, and baked goods, offering a protein and fiber combo.

Pumpkin Seeds

With 8 grams of protein per ounce, pumpkin seeds are a crunchy, satisfying snack. Sprinkle them on salads or eat them alone for a healthier snack.

Tempeh

This fermented soy product contains up to a whopping 21 grams of protein per 3 ounces — nutrition varies depending on the variety purchasd. It’s a great meat alternative in sandwiches, stir-fries, and salads once you know how to prepare it well. You can't go wrong marinating and baking it.

Peas

Offering 8 grams of protein per cup, peas are an easy way to increase protein intake. Add them to pasta dishes, soups, or enjoy them as a side. They're much more than the mushy, overcooked vegetable accompanying meatloaf you hated as a kid.

Baked tempeh.Photo byGina Matsoukas/Running to the Kitchen

Almonds

Almonds provide 6 grams of protein per ounce. They make for a perfect snack or a crunchy addition to salads and oatmeal, delivering protein alongside a healthy serving of fats and fiber. It's easy to overeat all nuts, including almonds, so be sure to portion out your serving before digging in.

Broccoli

Surprisingly, this green veggie offers 4 grams of protein per cooked cup. It’s excellent in stir-fries, salads, or as a steamed side, contributing to your daily protein needs. We’re not saying you can get a full meal’s worth of protein from broccoli but it’s a helpful boost towards your daily goals from an unexpected source.

Hemp Seeds

With almost 10 grams of protein per 3 tablespoons, hemp seeds are a nutritional powerhouse. Add them to smoothies, yogurt, or salads for an extra protein hit. It's amazing how a tiny seed can add up to respectful portion of your protein needs in a meal!