What is a good alternative to eggs for protein?

December 4, 2025 •

3 min read

A single large egg typically contains about 6 grams of protein, making it a popular dietary staple for many. However, for those with allergies, specific dietary preferences, or simply seeking more variety, finding suitable substitutes is key. There is an abundance of excellent protein-rich foods that can readily replace eggs in your diet, offering diverse nutritional benefits and flavors.

Quick Summary

This guide details excellent non-egg protein sources, including plant-based foods like soy products, legumes, nuts, and seeds, as well as dairy and lean animal options. It helps compare different alternatives to ensure you meet your daily protein needs.

Key Points

Soy is Versatile: Products like tofu and tempeh offer varied textures and can be adapted to many dishes, with tempeh providing more fiber and protein.
Legumes are Budget-Friendly: Lentils, chickpeas, and beans are inexpensive, high in protein, and rich in fiber, making them excellent staples for any meal.
Dairy Provides Concentrated Protein: Greek yogurt and cottage cheese are convenient, complete protein sources that can be eaten on their own or mixed into other foods.
Supplements are Quick Options: Whey and casein protein powders offer convenient, high-protein boosts, with plant-based alternatives also available.
Combine Incomplete Proteins: To ensure all essential amino acids are consumed, pair incomplete plant proteins (like legumes) with complementary sources (like grains).

Excellent Plant-Based Protein Powerhouses

For those following a vegan, vegetarian, or egg-free diet, a wealth of plant-based foods can provide ample protein. These options are often rich in fiber and other nutrients, making them a cornerstone of a healthy diet.

Soy Products: Tofu and Tempeh

As versatile, soy-based foods, tofu and tempeh are go-to alternatives for many. While they both come from soybeans, their preparation and nutritional profiles differ significantly. Tofu, made from condensed soy milk, has a mild flavor and can absorb marinades, making it suitable for scrambles or stir-fries. Tempeh, made from fermented whole soybeans, has a firmer, nuttier taste and provides more protein, fiber, and probiotics.

Legumes for Filling Protein

Legumes are an inexpensive and highly effective protein source. They are also packed with fiber, which promotes satiety and digestive health.

Lentils: Providing nearly 18 grams of protein per cooked cup, lentils are a budget-friendly option for soups, curries, and hashes.
Chickpeas: Known as garbanzo beans, chickpeas can be roasted for a crunchy snack, blended into hummus, or added to salads and curries. A cup offers around 14.5 grams of protein.
Black Beans: A staple in many cuisines, black beans contribute significant protein and fiber to burritos, salads, and chilis.
Edamame: These young soybeans are a complete protein and can be enjoyed as a snack or added to salads and stir-fries. They provide over 18 grams of protein per cup.

Nuts and Seeds for a Protein Boost

Don't overlook nuts and seeds for their concentrated protein and healthy fats. Incorporating a handful or a spoonful into your meals is an easy way to increase your intake.

Pumpkin Seeds: Just one ounce of shelled pumpkin seeds offers 8.5 grams of protein.
Chia Seeds: These tiny seeds provide almost 5 grams of protein per ounce and can be used to make a protein-rich pudding when mixed with milk.
Nut Butters: Almond and peanut butter are not just tasty but also good protein sources. Two tablespoons of almond butter provide 7 grams of protein.

Dairy and Lean Animal Protein Options

For those not restricted to a plant-based diet, several dairy and lean animal sources provide high-quality protein that's easy to incorporate.

Dairy Alternatives

Greek Yogurt: This thick, creamy yogurt packs a serious protein punch, with a 7-ounce container providing around 20 grams. It's great on its own or mixed into smoothies.
Cottage Cheese: Often seen as a classic high-protein food, cottage cheese offers about 12 grams of protein per half-cup serving.

Lean Animal Sources

Fish: Canned tuna (19g per 100g) and salmon (22.5g per 3oz) are excellent, convenient choices, also offering heart-healthy omega-3s.
Poultry: Lean chicken breast provides a substantial 26.5 grams of protein in a 3-ounce serving.

Comparison Table: Egg Alternatives for Protein


Alternative	Protein per Serving	Serving Size	Convenience	Best Used For
Greek Yogurt	~20g	7 oz	High	Smoothies, Bowls, Snacks
Tempeh	~19g	100g	Medium	Stir-fries, Crumbles, BBQ
Canned Tuna	~19g	100g	High	Salads, Sandwiches
Lentils	~18g	1 cup cooked	Medium	Soups, Curries, Hash
Tofu	~8-17g	100g	High	Scrambles, Stir-fries, Baking
Cottage Cheese	~12g	1/2 cup	High	Bowls, Lasagnas
Peanut Butter	~7g	2 tbsp	High	Sandwiches, Snacks
Chia Seeds	~5g	1 oz	High	Puddings, Smoothies

Supplementing with Protein Powders

For an on-the-go or post-workout protein boost, supplements offer a quick solution. Whey protein is fast-absorbing, while casein digests slowly, providing a sustained release of amino acids. Plant-based powders, typically made from peas or soy, are also widely available.

Conclusion

From versatile plant-based options like tofu and legumes to classic dairy and lean animal proteins, finding a suitable alternative to eggs for protein is easier than ever. The best choice depends on your dietary needs, taste preferences, and nutritional goals. For a diverse and balanced diet, consider rotating through several of these alternatives to ensure a broad spectrum of nutrients and an exciting variety of meals. For more insights on legumes, you can visit The Nutrition Source from Harvard University.

Frequently Asked Questions

Tempeh, a fermented soybean product, is one of the highest plant-based protein sources, containing around 19 grams of protein per 100 grams, which is significantly more than a large egg.

Yes, both are excellent egg alternatives for breakfast. Greek yogurt offers around 20 grams of protein per 7-ounce container, and cottage cheese has about 12 grams per half-cup, providing a high-protein start to your day.

If you have a soy allergy, you can use other high-protein alternatives like legumes (lentils, beans), nuts and seeds (almond butter, pumpkin seeds), or dairy products (Greek yogurt, cottage cheese) if your diet permits.

Combining different plant-based proteins, like legumes with grains (e.g., rice and beans), can help ensure you consume all the essential amino acids your body needs, as many single plant proteins are incomplete.

Legumes are one of the most budget-friendly protein alternatives. Lentils, chickpeas, and various beans offer significant protein and are widely available at a low cost.

Protein powders, such as whey, casein, or plant-based options, can be a highly convenient way to meet your protein goals, particularly for shakes or smoothies. They are not direct culinary replacements but are effective for supplementing intake.

While both are great sources, tempeh is generally a more potent protein source, with more protein and fiber per serving than tofu. Tempeh's fermentation also adds beneficial probiotics.