Here are 10 of the highest-protein veggies, legumes, and minimally processed meat alternatives
1. Organic Edamame
Protein: 18 g per 1-cup serving (cooked)
Talk about healthiest appetizer ever — just a cup's worth of edamame (or cooked soybeans) packs a huge protein punch. Be sure to pick an organic variety, though, as most soybeans in the US are genetically modified and heavily treated with pesticides.
2. Organic Tempeh
Protein: 16 g per 3 oz serving
Tempeh is made by fermenting cooked soybeans and shaping it into a dense cake that can be sliced and pan-fried like tofu. It's nutty, chewy, and packs significantly more protein and fiber than tofu — and because it's fermented, it's easier to digest for some.
3. Organic Tofu
Protein: 8 to 15 g per 3 oz serving
Tofu, the classic vegetarian blank slate made from curdled soymilk that's wonderful pan-fried, sautéed in a stir-fry, and even scrambled. Though it's not quite as protein-packed as tempeh, its taste may be more tolerable. Opt for organic varieties to avoid genetically modified soy and funky pesticides.
4. Lentils
Protein: 9 g per ½-cup serving
Low-cal, high-fiber, and high-protein lentils can be morphed into a nutrient-dense side dish, veggie burger, or even whipped into a hummus-like dip.
5. Black Beans
Protein: 7.6 g per ½-cup serving (cooked)
Black beans are also packed with heart-healthy fiber, potassium, folate, vitamin B6, and a range of phytonutrients. They also make a killer batch of black bean brownies!
6. Lima Beans
Protein: 7.3 g per ½-cup serving (cooked)
In addition to filling protein, lima beans contain the amino acid leucine, which may play a big role in healthy muscle synthesis among older adults.
7. Peanuts or Peanut Butter
Protein: 7 g per ¼-cup serving (or 2 Tbsp peanut butter)
Not only are peanuts and peanut butter great for munching and whipping up classic childhood comfort food, they're also super versatile — really, you can even use them in a pizza! They've also been shown to help you eat less at lunch if you consume them at breakfast— aka the second-meal effect.
8. Wild Rice
Protein: 6.5 g per 1-cup serving (cooked)
Wild rice is the protein-rich grain you should be gravitating toward. With a nutty taste and slightly chewy texture, it's way more satisfying, too.
9. Chickpeas
Protein: 6 g per ½-cup serving
Permission to eat all the hummus — well, maybe not all of it, but chickpeas' combo of protein and fiber make for one healthy dip. Try it slathered on sandwich bread in place of mayo, or serve up one of these four ridiculously tasty hummus recipes with veggie slices.
10. Almonds
Protein: 6 g per ¼-cup serving
Along with protein, almonds deliver some serious vitamin E, which is great for the health of your skin and hair. They also provide 61% of your daily recommended intake of magnesium, which can help curb sugar cravings, soothe PMS-related cramps, boost bone health, and ease muscle soreness and spasms.