Seitan, made from wheat gluten, is a high-protein meat substitute, offering around 21 grams of protein per 3-ounce serving. It's often used in vegetarian and vegan dishes.
Almonds, peanuts, chia seeds, and hemp seeds are good sources of plant-based protein. For example, almonds offer about 6 grams of protein per ounce, and chia seeds provide about 5 grams per two tablespoons
Edamame, or young soybeans, provides approximately 17 grams of protein per cooked cup. It can be enjoyed as a snack, added to salads, or used in stir-fries.
Greek yogurt is higher in protein compared to regular yogurt, offering around 15–20 grams per 6-ounce serving. It can be consumed on its own, added to smoothies, or used as a base for dips and sauces.
Tofu, made from soybeans, is a great source of protein, providing about 15 grams per half-cup. It takes on the flavors of the dishes it's cooked with and can be used in various savory and sweet recipes.
Quinoa is a complete protein, offering about 8 grams per cooked cup. It's a versatile grain that can be used as a base for salads, bowls, or a side dish.
Chickpeas, also known as garbanzo beans, provide around 15 grams of protein per cooked cup. They are the main ingredient in dishes like hummus and can be added to salads or roasted for a crunchy snack.
Lentils are an excellent source of protein, with about 18 grams of protein per cooked cup. They are versatile and can be used in soups, stews, salads, and more.