Foods with Higher Protein than an Egg 

Chickpeas

Chickpeas, also known as garbanzo beans, have been cherished since ancient Egypt, offering nearly 8 grams of protein per 1/2 cup. These versatile legumes serve as the foundation for hummus but can also enhance salads or enrich hearty soups.

Cottage Cheese

With nearly 12 grams of protein in a half-cup serving, cottage cheese is a protein powerhouse that blends seamlessly with various flavors. Pair it with fruits for a nutritious snack or incorporate it into pancake batter for a protein boost. Opt for low-fat options to maintain a healthy choice.

Almond Butter

While not as familiar as peanut butter, almond butter provides 7 grams of protein in just 2 tablespoons. Packed with heart-healthy fats, it's an ideal pre-workout fuel. Easily made at home with almonds and a blender, it can be customized with spices like cinnamon or nutmeg for added flavor.

Cheddar Cheese

Cheddar cheese boasts approximately 7 grams of protein per ounce, along with calcium, zinc, phosphorus, and vitamins A and B12. However, moderate portions are advised due to its high fat and salt content.

Lentils

With 8 grams of protein per half-cup serving, lentils offer a protein punch comparable to lean steak. Available in various colors, they cook quickly without the need for soaking. Incorporate them into veggie burgers, salads, or spicy curries for a nutritious meal.

Pumpkin Seeds

Rich in protein, an ounce of shelled pumpkin seeds contains 8 1/2 grams, along with essential minerals like zinc, iron, and magnesium. They make for a satisfying snack when paired with fruit or can be added to oatmeal, granola, or bread dough.

Shrimp

A mere 4-ounce serving of shrimp provides over 17 grams of protein, making it a low-calorie, low-fat option. Quick to cook, shrimp can elevate pasta dishes when grilled and added to marinara sauce.

Quinoa

Containing about 7 1/2 grams of protein per cup, quinoa is a fiber-rich whole grain. Versatile and gluten-free, it can be used in salads, grain bowls, hot cereals, or even popped like popcorn for added nutrition.

Jerky

Jerky, a dried, lean meat often associated with outdoor activities, offers up to 15 grams of protein per ounce. While traditionally high in salt and additives, newer options provide healthier alternatives, such as turkey or salmon jerky.

Hemp Seeds

Despite their association with cannabis, hemp seeds, or hemp hearts, deliver 9 1/2 grams of protein in three tablespoons. Rich in heart-healthy fats, they can be blended into smoothies or used to make hemp milk, offering a nutritious addition to morning cereal.