Eggs are a reliable protein staple, with about six grams in one large egg, but they are not the only way to hit that satisfying, steady-energy mark at meals. Whether egg prices jump again or you simply want more variety on your plate, it helps to know which everyday foods can deliver comparable protein power. Registered dietitian Kayla Kopp told Cleveland Clinic that protein matters because it helps build and maintain muscle, which in turn supports metabolism. The good news is that both plant and animal options can fit the bill, depending on your taste and routine.
One of the easiest swaps is black beans, especially if you like meals that feel hearty without much effort. A single cup packs more than 15 grams of protein, which is roughly double what you would get from one egg. That same portion also brings nearly 15 grams of fiber, which can make lunch bowls, tacos, and salads feel more filling. It also contains vitamin A and folate, a B vitamin often linked with supporting normal blood pressure.
If you want a straightforward high-protein centerpiece, chicken breast is hard to beat. A cup of chicken contains around 43 grams of protein, making it a popular choice for anyone building meals around training or busy schedules. Dietitian Lindsey DeSoto points out that chicken breast tends to be leaner than other cuts and offers a strong protein-to-portion payoff. It also contributes essential minerals, which is a helpful bonus when you are trying to keep meals simple but well rounded.
Salmon is another smart alternative when you want protein with something extra in the mix. A salmon fillet comes in at nearly 40 grams of protein, slightly less than chicken but still substantial. What makes salmon stand out is its omega-3 fatty acids, the kind of fats often associated with supporting heart, brain, and joint health. Ann Skulas-Ray, an associate professor at the University of Arizona, told the American Heart Association that intake in the United States is extremely low, which is a good reminder to rotate it in when you can.
For a plant-forward option that does not feel like a compromise, edamame deserves more attention. One cup of these young soybeans contains an impressive 33.15 grams of protein. Soy also offers fiber, healthy fats, and a mix of vitamins and minerals, including vitamins A, B, and C that are commonly tied to immune support. Registered dietitian Beth Czerwony of Cleveland Clinic has noted that if you are trying to reduce red meat or move away from animal products in general, soy can be a strong addition within a balanced eating pattern.
What are your favorite egg-free ways to add protein to breakfast or quick snacks? Share your go-to ideas in the comments.
