If you see an egg, what comes to your mind? A power booster to meet the craving for protein; isn’t it?
Eggs are incredible sources of protein that are an essential nutrient for building muscles and growing shiny hairs and nails that add glory to our bodies. Just one large egg (approx. 70 calories) comprises 6 grams of protein (with little cholesterol) capable of meeting the protein requirement for a healthy body.
What’s more, you can use eggs in any dish, whether it is salad, toast, or casseroles. Furthermore, no one can ignore its alluring impact on taste buds!
Now, a question might puzzle the mind of people:
“When a great protein source is present in the form of an egg, why look for an alternative?”
Two factors compel people to avoid consuming eggs:
- Persons following a vegetarian or vegan diet
- Patients suffering from chronic disease (diabetes), heart disease, and high cholesterol levels
- People who desire to expand their protein supply
There is no need to worry! Luckily, several protein alternatives give intense competition in outdoing eggs. Let’s learn more about some of the fantastic substitute high-protein meals that go beyond the standard scramble:
1. Peanut Butter
Protein Content: 8 grams per 2 Tbsp.
Actually a legume, peanut encompasses high carbohydrate and protein content. Moreover, it is the primary source of folic acid and mono (and poly) unsaturated fat that is good for the heart. However, it is more prevalent in the form of peanut butter.
Everyone knows that peanut butter has more fat content (16 grams/serving), but one fact which is little known is that it has a good quantity of protein that everyone relishes on their toast and smoothies.
So, a great way to get protein consumption that can replace eggs successfully!
2. Tofu
Protein Content: 9 grams of protein in 100 grams of tofu
Tofu is a protein powerhouse that is also economically available to all classes to meet their protein intake appropriately. It is a soy-based protein source with iron and calcium to boost your immunity.
Another hidden fact about tofu is that all eight crucial amino acids are present in it, making it a suitable food for vegans and vegetarians. It is a versatile protein that can be eaten raw and as an ingredient in soups, noodles and many other dishes.
3. Black Beans
Protein Content: 8 grams of protein in half-cup (cooked)
Black beans are underdogs as people often ignore them but are a great protein source. Originally a Mexican nutritional food, it is now popular worldwide to crave eating habits. As it is also more on fiber and less on fat content, they make an excellent source of a whole diet for diabetic patients.
It is a good protein source and contains saponins and quercetin, which are essential for a healthy heart. Apart from it, its protein is highly digestible (79%), so our body can extract more minerals from it than from consuming eggs.
4. Pumpkin Seeds
Protein Content: One-fourth cup serves 10 grams of protein
Though they have high-fat content, pumpkin seeds are also rich in proteins (and iron). They can be eaten either raw or after roasting. Moreover, they can also be spread over salad or soup to prepare a nutritious crunch.
In addition, the presence of zinc and magnesium makes it a ‘super food’ as it not only boosts immunity but also reduces the formation of a clot in the heart. So, you can rely on such small yet powerful seeds with more protein than a big egg!
5. Cottage Cheese
Protein Content: One full cup serves 24 grams of protein
A favourite food present in every older home, cottage cheese went into oblivion after the arrival of several other protein-rich foods. Yet, it again dominates people’s minds as a nourishing midday snack and a better substitute for eggs.
Protein also has high calcium content that people eat with delight, raw or in a mixture with smoothies. To get the best result, try to pair it with fruits or even on pancakes to extensively power up your protein diet.
6. Greek Yoghurt
Protein Content: 23 grams of protein in 1 cup serving
Probiotic-rich Greek yogurt is the most suitable option if one wants to recover muscles as early as possible. They are an incredible source of protein, and every dietician suggests including them in breakfast. They are the best alternative for people having egg allergies.
For vegetarians who want to focus on building toned muscles but find it difficult to maintain, Greek yogurt is the one food they have complete faith in consuming. It has low carbohydrates, less sodium, and sugar, and people can eat it with salad, pasta, and several fruits.
7. Tempeh
Protein Content: 16 grams of protein in a 3-ounce serving
Vegan people who yearn for meat taste but can’t eat it should go for tempeh. It is a perfect replacement for meat lovers with the same chewy taste derived from fermented soybeans. Moreover, people facing digestion and gut-based issues can quickly devour it due to fermentation properties that create a seamless balance between your gut and microbiome.
Add it to a vegan sandwich or even a lettuce-wrapped burger for healthier intake, and enjoy the breakfast with a whole heart. What is the best part about it? It may be baked or deep-fried, and it comes typically prepared, so you don’t have to do anything once it comes out from the package.
Wrapping Up
Eggs and protein go together such that we cannot think of any other source. However, the present time presents several other food derivatives that can rival eggs in terms of protein intake and, in some cases, can overcome it to appeal to the masses greatly.
At last, everyone wants to keep their body in shape and doesn’t want to compromise with nutrients, especially protein (a building block for muscle). So, trying new replacements of proteins other than eggs will diversify their options.
