10 High-Protein Foods to Substitute for Eggs

Thanks to the supply shortage, egg hunting has taken on a new meaning. The thrill of finding a dozen eggs in your local store is like getting off the waitlist for a Birkin, but then getting sticker shock and rethinking your choice altogether. The once inexpensive, humble, and widely available protein powerhouse reached “it-food” status in the dairy aisle, highly coveted by wellness girlies trying to reach their protein goals and eggophiles (yes, it’s a thing) scrambling to get their fix. According to the USDA, at the end of February, a dozen large white eggs averaged $8.07. And I hate to be the bearer of bad news, but egg prices are only going up.

1. Greek yogurt

10-12 grams of protein per ½ cup serving

It doesn’t get any more effortless than this filling and creamy protein-packed go-to. “Greek yogurt is an affordable, nutrient-dense option that not only provides protein but is often a source of calcium and vitamin D as well, two nutrients of which most Americans don’t meet their daily needs (REF),” explained Whitney Evans, PhD, RD, a registered dietitian and director of nutrition science, research & innovation at Danone North America Nutrition. “[Its] dairy proteins are also complete, which means they provide all nine essential amino acids that the human body needs but can’t make on its own.”

Don’t be fooled by its plain and unsweetened profile; it only means it’s that much more versatile. Make a parfait with it, mix it into a smoothie, add it to pancake batter or baked goods, use it to make a tangy veggie dip, or even as a substitute in recipes that call for sour cream or mayo.

2. Peanuts or peanut butter

17 grams of protein per ½ cup serving of raw peanuts or 8 grams of protein per 2 tablespoons of peanut butter

Chunky or creamy, as an addition to smoothies, yogurt, oatmeal, or simply on its own, peanuts can do no wrong (unless you’re allergic, of course). In addition to being protein-rich, Evans noted that the nuts or spread is also a solid source of fiber, B vitamins, and vitamin E, not to mention fats, making it a well-balanced macros ingredient and keeping you satisfied until your next snack or meal. Just make sure your option does not contain added ingredients like canola oil, sodium, or sugar–the sole ingredients on the label should be (you guessed it) “peanuts.”

3. Cottage cheese

14 grams of protein per ½ cup serving

The nostalgic dairy product that once had a bad rap as a bland diet food has proven itself to be a versatile dairy staple and a high-protein snack standby, converting even the most curdled-milk cynics into fanatics. “Cottage cheese provides a large amount of slow-digesting casein protein to help keep you satisfied between meals,” said Brittany Werner, MS, RDN, director of coaching at Working Against Gravity. Aside from getting a thumbs up for its high-protein, low-glycemic-index, probiotic-abundant, and vitamin B-filled resume, TikTokers are redeeming cottage cheese by transforming it into endless recipes—from mac and cheese to toast and pancakes to ice cream.

4. Lentils

9 grams of protein per ½ cup serving of cooked lentils

Small, but mighty lentils deliver on plant-based protein and fiber content (read: they’re beneficial for weight management, blood sugar regulation, and supporting overall gut health). Plus, researchers in a 2024 study concluded the legumes are “a highly nutritious food” with anti-inflammatory and antimicrobial effects. Throwing them into soups or stews may be a given, but don’t sleep on sprinkling them over salads, adding them to a warm bowl recipe, or using as a meat alternative in dishes like burgers, tacos, or lasagna.

5. Canned tuna

26-29 grams of protein per ½ cup serving

Other than high-protein and omega-3 fatty acids (read: good for heart, eye, and brain health), Evans pointed out that canned tuna has a shelf-stable nature that makes it extra convenient. “It makes it easy to stock up when there’s a sale and minimizes the chances of food waste, helping your budget stretch further,” she said. Evans suggested mixing it with Greek yogurt, cucumber, red onion, celery, bell pepper, dill, and some Dijon mustard, served atop a piece of whole-wheat toast, for a quick and well-rounded meal.

6. Soy milk

8 grams of protein per 1 cup serving

When it comes to plant-based or lactose-free alternatives to dairy milk, none rival unsweetened soymilk, considering it boasts a comparable amount of protein to the real deal. While many plant-based proteins are not a complete protein, Evans emphasized that soy is an exception. “You can use it to make oatmeal, overnight oats, chia seed pudding, or creamy mac and cheese, add it to a smoothie, enjoy it over a quick bowl of whole-grain cereal–the list goes on,” she said.

7. Edamame

9 grams of protein per ½ cup serving

“Edamame are immature soybeans, so (just like soy milk), they’re a source of complete plant-based protein,” Evans said. A 2022 study in Frontiers in Plant Science recognized edamame as a healthy plant-based protein, also plentiful in vitamins, dietary fiber, and isoflavones (said to have antioxidant, anti-inflammatory, anti-microbial, and anti-cancer properties). Keep them on hand in your freezer as a no-brainer snack (they boil in minutes) or an addition to your salads, soups, or stir-fries. Evans’ edamame hack? Transform them into a dip by blending them with Greek yogurt, garlic, lemon juice, tahini, and olive oil.

8. Tofu

10 grams of protein per ½ cup serving

Another plant-forward, complete protein, tofu (AKA fermented soybeans) has proven to be a mainstay of meat-free staples that doesn’t disappoint. While it may look dull or be portrayed as flavorless on its own, consider it a blank canvas; it easily takes on the flavors of the sauces or seasonings it’s mixed with. Case in point: A tofu breakfast scramble à la Evans (simply crumble firm tofu and sauté it with vegetables, turmeric, and spices as an alternative to scrambled eggs), crispy baked sesame tofu, or tofu tacos. What’s more, because tofu is low in FODMAPs, it’s a reliable choice for those who have digestive issues as it’s known not to cause a lot of extra gas or bloating.

9. Hemp hearts

10 grams of protein per ½ cup serving

While its chia and flax counterparts are fiber and protein superfoods in their own right, the unsung, nutty-flavored hemp hearts (the soft inner parts of hemp seeds) take the cake for not only their higher protein count, but also their complete protein, omega-3 fat, and mineral makeup (think: bone-building phosphorus and immune-supporting zinc). And they couldn’t be easier to incorporate into your diet: Mix them into your oatmeal, greek yogurt, cottage cheese, or smoothies, or sprinkle them over avocado toast, salads, or salmon (for a *chef’s kiss* crust).

10. Chickpeas

20 grams of protein per ½ cup serving

It’s common knowledge that legumes are the sh*t: I mean what more could you ask for from the bite-sized pulses? Budget-friendly? Check. Nutrient-rich? No doubt. But on top of being particularly loaded with protein and fiber and higher in quality than other types of legumes (they contain all of the essential amino acids except methionine), chickpeas stand out for their versatility. Mill them into flour to make pancakes or bake into cookies, ground them to make hummus or falafel, or eat them whole as a roasted snack or in soups, stews, and pasta.