Exploring What Has Protein Besides Meat and Beans

November 10, 2025 •

4 min read

Over 35% of daily calories for Americans come from protein, but many people don't know what has protein besides meat and beans. This article explores a wide variety of excellent protein-rich foods, from dairy to ancient grains, that can diversify your diet and add new flavors to your meals.

Quick Summary

Many foods offer significant protein beyond the usual sources. Explore high-protein options like dairy products, nuts, seeds, whole grains, and soy alternatives for a diverse and balanced diet.

Key Points

High-Protein Dairy: Greek yogurt, skyr, and cottage cheese offer high-quality protein and other vital nutrients like calcium.
Nuts and Seeds: Hemp, chia, and flax seeds, along with almonds and pistachios, provide concentrated protein and healthy fats.
Complete Plant Proteins: Quinoa and amaranth are unique plant-based sources that contain all nine essential amino acids.
Soy Alternatives: Tofu, tempeh, and edamame are complete protein sources made from soybeans, offering immense culinary versatility.
Lesser-Known Options: Seitan, a chewy wheat-based protein, and nutritional yeast, a flavorful topper, are great alternatives for adding protein.
Diversify Intake: A varied diet featuring different protein sources, both animal-based (dairy, eggs) and plant-based, helps ensure optimal nutritional balance.

High-Protein Dairy Options

Dairy products are a fantastic source of high-quality protein, meaning they contain all nine essential amino acids.

Eggs

Eggs are one of the most accessible and versatile protein sources available. A single large egg contains about 6 grams of protein, primarily in the white, though the yolk provides additional nutrients. They can be enjoyed scrambled, boiled, poached, or in omelets.

Greek Yogurt and Skyr

Greek yogurt and its Icelandic counterpart, skyr, are excellent protein-dense dairy options. The straining process used to create them removes excess whey, resulting in a thicker, creamier product with a higher protein concentration.

A 3.5-ounce serving of Greek yogurt can provide around 10 grams of protein, twice that of regular yogurt.
They are also rich in probiotics, which support gut health.

Cottage Cheese

This lumpy cheese is a powerhouse of protein, with one cup of low-fat cottage cheese containing up to 28 grams. Its unique texture and high casein content make it a filling and slow-digesting protein source, perfect for sustained energy.

Nuts and Seeds for a Protein Boost

While small, nuts and seeds pack a significant protein punch and are loaded with healthy fats, fiber, and other nutrients.

Hemp, Chia, and Flax Seeds

Hemp Seeds: Three tablespoons of hemp hearts contain about 10 grams of protein and all nine essential amino acids, making them a complete protein.
Chia Seeds: These tiny seeds swell in liquid, creating a gel-like consistency. Two tablespoons offer around 4 grams of protein, plus omega-3s and fiber.
Flaxseeds: A good source of protein and omega-3s, flaxseeds can be ground and added to smoothies, oatmeal, or baked goods.

Almonds and Pistachios

Almonds and pistachios are among the highest-protein nuts. A one-ounce serving of almonds provides about 6 grams of protein. They are also high in magnesium and vitamin E. Pistachios contain a comparable amount and are also considered a complete protein.

Protein-Rich Whole Grains and Pseudocereals

Certain grains and pseudocereals offer a surprising amount of protein, helping to round out your daily intake.

Quinoa

Often called a 'superfood,' quinoa is technically a seed but is prepared and eaten like a grain. It is one of the few plant-based complete protein sources, with one cooked cup offering 8 grams of protein.

Amaranth and Teff

These ancient pseudocereals, like quinoa, are also complete proteins. A cooked cup of amaranth provides about 9 grams of protein, while teff offers over 9 grams. They can be cooked as porridge, added to salads, or ground into gluten-free flour.

Oats and Wild Rice

Oats are a great way to start the day with protein and fiber; a cooked cup contains about 6 grams of protein. Wild rice, not a true rice but a grass seed, is also a protein source, providing around 6.5 grams per cooked cup.

Soy and Fermented Products

Soy-based foods are staples in many vegetarian diets due to their excellent protein profiles.

Tofu, Tempeh, and Edamame

Tofu: Made from condensed soy milk, tofu is a complete protein, with an 85-gram serving providing approximately 8 grams of protein. It absorbs the flavor of marinades, making it highly versatile.
Tempeh: Fermented soybeans form a dense, chewy cake with a nutty flavor. Three ounces contain 11 grams of complete protein and beneficial probiotics.
Edamame: These young, green soybeans are a complete protein and a perfect snack, delivering about 8 grams per 1/2 cup shelled.

Seitan and Nutritional Yeast

Seitan, made from wheat gluten, is a popular meat substitute that is very high in protein, with one serving containing nearly 25 grams. Nutritional yeast, a deactivated yeast, adds a savory, cheesy flavor and 8 grams of protein per 1/4 cup when fortified.

Comparison of Non-Meat, Non-Bean Protein Sources


Food (per 1/2 cup or equivalent)	Protein (grams)	Type	Notes
Greek Yogurt (low-fat)	10+	Dairy	Rich, creamy, good for snacks
Cottage Cheese (low-fat)	14+	Dairy	Curd-based, filling, versatile
Edamame (shelled, frozen)	9+	Soy	Complete protein, great snack
Quinoa (cooked)	4	Pseudocereal	Complete protein, gluten-free
Lentils (cooked)	9	Legume	Technically a bean, but often cited as an alternative
Tofu (firm)	8	Soy	Versatile, absorbs flavors
Hemp Seeds (3 tbsp)	10	Seed	Complete protein, nutty flavor
Almonds (1 oz)	6	Nut	Excellent source of healthy fats
Oats (cooked)	3	Whole Grain	Hearty, great for breakfast

Conclusion: Diversifying Your Diet for Optimal Nutrition

Protein is a crucial macronutrient that fuels countless bodily functions, from muscle repair to immune support. As you can see, relying solely on meat and beans is unnecessary and can limit your culinary creativity. By incorporating a variety of dairy products, nuts, seeds, whole grains, and soy products, you can easily meet your daily protein requirements and enjoy a richer, more diverse diet. Remember that combining different plant-based proteins, such as grains and nuts, can ensure you get a full spectrum of essential amino acids throughout the day.

For more information on balanced nutrition, consider resources like the NHS Eatwell Guide.

FAQ

Frequently Asked Questions

A complete protein contains all nine essential amino acids that the body cannot produce on its own. While many animal products are complete proteins, some non-meat foods are as well. Examples include eggs, dairy, quinoa, soy products like tofu and tempeh, and hemp seeds.

Yes, many grains and seeds are excellent sources of protein. For example, quinoa is a complete protein, while seeds like hemp, chia, and pumpkin seeds are rich in protein and other beneficial nutrients. Oats and wild rice also contribute to protein intake.

You can easily add non-meat protein to your breakfast with options like Greek yogurt topped with nuts and seeds, an omelet with eggs and cheese, or a bowl of oatmeal mixed with chia seeds and protein powder.

Both are soy-based complete proteins, but their preparation differs. Tofu is made from condensed soy milk pressed into a block, while tempeh is made from fermented soybeans, giving it a firmer, chewier texture and a nuttier flavor. Tempeh's fermentation also offers probiotic benefits.

Yes, it is entirely possible. By incorporating a variety of protein sources like eggs, dairy (Greek yogurt, cottage cheese), soy products, nuts, seeds, and complete-protein grains like quinoa and amaranth, vegetarians can meet their daily protein needs without beans.

Gram for gram, whey protein concentrate and isolate powders have the highest protein percentage. However, among whole-food dairy products, Greek yogurt and cottage cheese are typically the most protein-dense per serving.

Protein powders, including whey (dairy-based) and pea or soy (plant-based), offer a convenient way to boost protein intake. They can be added to smoothies, shakes, or baked goods for a quick, concentrated protein source.