6 carbs with more protein than an egg

There is no doubt that eggs are a fantastic source of protein. But if you’re looking for other sources of protein besides an egg, you might be surprised at how many options you have, especially if you’re following a plant-based diet. “Some foods traditionally considered high-carb foods contain a surprising amount of protein,” says Josten Fish, RD, registered dietitian and owner of Dietitian Meets Mom.

It’s worth including a variety of proteins for your heart health: A study of more than 12,000 participants found that people who included at least four types of protein in their diet each week (eggs, meat, whole grains and legumes) had a 26% lower risk of developing high blood pressure compared to those who received less variety.

Why focus on protein? All cells in the human body use proteins, Fish explains. “Protein is a macronutrient made up of amino acids, often called the building blocks of the body. Your body uses protein to build muscle and tissue, maintain hormones, make enzymes for digestion, and provide energy,” she explains.

For optimal health and to maintain muscle mass, Fish recommends aiming for 20 to 30 grams of protein per meal and 15 grams of protein per snack. You can achieve this goal with traditional protein foods (lean meat, poultry, Greek yogurt, fish and seafood, and eggs, of course), as well as plant-based options, including some carbohydrates.

There are 6 grams of protein in an egg, so we’ve rounded up six high-carb foods that contain as much or more protein than an egg. If you’re trying to increase your protein intake, consider including these six proteins in your weekly rotation.

1. Beans

Black beans, pinto beans, Great Northern beans…no matter which one you choose, you’ll pack in some protein. Just 1 cup of cooked black beans contains 15 grams of protein and 15 grams of nourishing fiber. Additionally, beans provide minerals such as calcium, folate and potassium. The canned variety is quick and easy, or you can save money by learning how to cook dried beans.

Beans are affordable and versatile. You can store some in the fridge or pantry and toss them into burritos, tacos, salads, soups and more. For an easy, fresh, protein-rich weeknight meal, try our no-cook black bean salad. Or when you have a few extra minutes and are looking for something warm and comforting, enjoy this Smoky Chicken Stew with Kale and Pinto Beans.

2. Lenses

Like beans, lentils belong to the legume family and are packed with nutrients. Just one cup of cooked lentils contains almost 18 grams of protein. Lenses come in several colors, including green, brown, black, red and yellow. Each type is slightly different in flavor and texture, so it’s best to try a few to find your favorite.

If you’re new to lentils, learn how to cook them perfectly every time. If you like the smell of caramelized onions, try our Bulgur and Lentils. Or for an easy clean-up meal, enjoy this pot of lentils and spinach rice.

3. Chickpeas

Although they also fall into the bean category, chickpeas (also called garbanzo beans) are so versatile that they deserve a spotlight on their own. One cup of cooked chickpeas provides nearly 15 grams of protein and 13 grams of fiber. Chickpeas are also a good source of choline, an important nutrient for metabolic function and heart health, and one that most Americans don’t get enough of.

There are many different ways to enjoy chickpeas. For a snack with the crunch and satisfaction of nuts but with fewer calories, try our crunchy roasted chickpeas. You can toss chickpeas into salads and stews or eat them the traditional way: in hummus! Learn how to make hummus from scratch. Or for a sweet but healthy treat, try our Dark Chocolate Hummus: you won’t believe it has chickpeas!

4. Quinoa

If you like eating rice but need more protein, try quinoa. It is a cereal that provides 8 grams of protein and 5 grams of fiber in a 1-cup cooked serving. Plus, you will also get a good source of iron.

Quinoa makes a warm, moist accompaniment to chicken, fish or steak. But if you want to get creative, try our Quinotto (Peruvian quinoa risotto). Quinoa is even great for breakfast. For a protein-rich start to the day, try our Egg-in-a-Hole Fried Quinoa.

5. Farro

Farro is an ancient wheat grain. There are 6 grams of protein per quarter cup of dry farro, which is about ½ cup cooked. Many people describe the taste of farro as nutty and its texture is very chewy. Versatile farro makes a great salad base: try our Grilled Chicken Farro Salad. It’s also delicious in a bowl of cereal. And for a breakfast rich in protein and fiber, prepare our Farro, Almond and Blueberry Breakfast Cereal the night before a busy morning.

6. Whole wheat pasta

Although not traditionally considered a protein-rich food, pasta contains a healthy dose: 1 cup of cooked whole-wheat spaghetti provides 7 grams of protein. Whole wheat pasta has a nuttier flavor than refined white flour pasta. It works in a variety of dishes, from pasta salad to spaghetti and meatballs. For an even bigger dose of protein, consider opting for legume-based pastas, such as those made with lentils, beans or chickpeas. Discover all our whole grain pasta recipes for inspiration.

The essential

No matter what diet you follow (vegetarian, Mediterranean, low sugar), it is essential for good health and nutrition that everyone consumes enough protein during their day. The good news is that protein is available in many types of foods, even high-carb foods like pasta, beans, lentils and quinoa.