15 Foods Packed with Protein You’ll Love
Protein is essential for building and repairing your body, keeping you energized, and helping you stay satisfied throughout the day. Whether you’re looking to fuel your workouts, manage your weight, or improve your diet, there are countless delicious ways to add more protein to your meals.
From traditional favorites to plant-based options, protein-rich foods come in all forms to suit any lifestyle. Here are some of the best foods packed with protein to keep you strong and healthy.
Chicken Breast
Chicken breast is a classic choice for those looking to boost their protein intake while keeping meals low in fat. A single serving of cooked chicken breast can deliver around 30 grams of high-quality protein, making it a favorite among athletes and health-conscious eaters.
Its mild flavor and versatility allow it to shine in countless grilled, baked, or stir-fried dishes. Pair it with vegetables, rice, or a light sauce, and you have a balanced and satisfying meal that supports your nutritional goals.
Eggs
Eggs are one of the most complete protein sources available, providing all the essential amino acids your body needs. With about six grams of protein per egg, they’re a convenient and affordable breakfast, lunch, or dinner option.
Whether you prefer them scrambled, poached, or hard-boiled, eggs are easy to prepare and pair well with countless ingredients. Plus, they’re packed with other nutrients like choline and healthy fats, making them a small yet powerful addition to your diet.
Salmon
Salmon is rich in protein and heart-healthy omega-3 fatty acids. A three-ounce serving provides roughly 22 grams of protein and nutrients that support brain health and reduce inflammation.
Its rich, buttery flavor makes it a crowd-pleaser, whether grilled, baked, or smoked. Enjoy salmon as a main dish, in salads, or as a topping for grain bowls to add a dose of luxurious nutrition to your meals.
Greek Yogurt
Greek yogurt is a creamy, delicious way to pack a protein punch. With up to 20 grams of protein per serving, it’s a perfect breakfast, snack, or dessert option.
Choose plain varieties to avoid added sugars, and customize with fresh fruit, nuts, or a drizzle of honey for extra flavor. It keeps you full, and Greek yogurt supports gut health with probiotics, making it a smart choice for overall well-being.
Lentils
Lentils are a plant-based protein powerhouse, delivering about 18 grams per cooked cup. They’re also rich in fiber, iron, and other nutrients that support a balanced diet. Easy to incorporate into soups, stews, and salads, lentils are both budget-friendly and versatile. Whether you’re vegetarian or want to diversify your protein sources, lentils are a fantastic option to keep your meals hearty and satisfying.
Shrimp
Shrimp is a lean, protein-rich seafood option that cooks in minutes. A three-ounce serving provides around 20 grams of protein with very little fat, making it ideal for lighter meals. Its mild, slightly sweet flavor works well in everything from pasta dishes to tacos.
Packed with nutrients like selenium and iodine, shrimp is as nutritious as it is tasty, making it a fantastic choice for quick, protein-packed meals.
Black Beans
Black beans are an affordable and nutrient-dense source of plant-based protein, offering about 15 grams per cooked cup. They’re also high in fiber, which helps keep you full and supports digestive health.
Their earthy flavor makes them a great addition to soups, chili, or burrito bowls. Whether on a budget or exploring meatless meals, black beans are a versatile ingredient in your kitchen.
Tuna
Tuna is a protein powerhouse, providing around 20 grams per three-ounce serving. Whether fresh or canned, it’s an easy addition to salads, sandwiches, or pasta dishes. Tuna is also a good source of omega-3 fatty acids, which promote heart and brain health.
Mix canned tuna with olive oil and lemon juice for a quick, healthy lunch and serve it on whole-grain bread or crackers.
Quinoa
Quinoa is a plant-based protein that is a complete protein, containing all nine essential amino acids. A cooked cup provides around eight grams of protein, fiber, iron, and magnesium.
Its mild, nutty flavor makes it a versatile base for salads, grain bowls, or side dishes. Since it’s naturally gluten-free, quinoa is an excellent option for those with dietary restrictions looking to add more variety to their meals.
Cottage Cheese
Cottage cheese is a protein-packed dairy product that’s creamy, filling, and easy to incorporate into meals. A half-cup serving provides about 14 grams of protein, calcium, and other essential nutrients.
Enjoy it plain, with fruit for a sweet treat or veggies for a savory snack. Its high protein content makes it an excellent choice for a quick, satisfying bite any time of the day.
Chickpeas
Chickpeas are a fantastic source of plant-based protein, offering about 15 grams per cooked cup. They’re incredibly versatile, working well in everything from hummus to stews and roasted snacks.
Chickpeas are rich in fiber and iron and help keep you full and energized throughout the day. Whether blending them into a dip or adding them to salads, they’re nutritious to your meals.
Tempeh
Tempeh, a fermented soy product, is a protein-rich alternative for those exploring plant-based diets. It’s a hearty and nutrient-dense meat substitute with around 16 grams of protein per three-ounce serving.
Its firm texture and slightly nutty flavor make it ideal for grilling, stir-frying, or baking. Tempeh is also a good source of probiotics, supporting gut health while keeping meals delicious and satisfying.
Almonds
Almonds are a convenient and nutritious snack rich in protein and healthy fats. A single ounce contains around six grams of protein, making them a great option to keep on hand throughout the day.
Sprinkle them on oatmeal, toss them into salads, or enjoy them alone for a quick energy boost. Just be mindful of portions, as they’re calorie-dense but incredibly nourishing.
Pumpkin Seeds
Pumpkin seeds may be tiny, but they pack a protein punch, offering about seven grams per ounce. They’re also a great source of magnesium, zinc, and healthy fats.
Perfect for snacking, sprinkling on salads, or adding to granola, pumpkin seeds are versatile and satisfying. Roast them with your favorite spices at home for a delicious and nutritious treat.
