What is a protein alternative to eggs?

January 11, 2026 •

3 min read

According to the USDA, one large egg contains about 6 grams of protein. For those with allergies, following a vegan diet, or simply seeking variety, finding what is a protein alternative to eggs is crucial for maintaining a balanced diet. Numerous ingredients can effectively replace eggs, offering comparable or even higher protein content.

Quick Summary

This guide provides an overview of high-protein egg alternatives suitable for various diets and culinary needs. It covers popular plant-based options like tofu, lentils, and legumes, as well as dairy choices such as Greek yogurt and cottage cheese. The article details how to use these substitutes in cooking and baking, highlighting their nutritional benefits and flavor profiles to help you find the best egg replacement.

Key Points

Tofu: Scrambled tofu, seasoned with nutritional yeast and turmeric, is a protein-rich and cholesterol-free alternative to scrambled eggs.
Legumes and Lentils: High in protein and fiber, these are excellent, affordable additions to soups, stews, and veggie burgers.
Flax and Chia Seeds: When combined with water, these seeds create a gel-like consistency, serving as a binding agent in baked goods.
Greek Yogurt: A versatile dairy option, Greek yogurt provides a significant protein boost in smoothies, parfaits, and certain baking applications.
Nutritional Yeast: This ingredient adds a savory, cheesy, and eggy flavor to dishes, making it perfect for savory egg-free recipes.
Cottage Cheese: Ideal for snacks or added to meals, cottage cheese is a convenient, high-protein alternative for those who consume dairy.
Aquafaba: The liquid from a can of chickpeas can be whipped to replace egg whites in specific recipes like meringues.
Eating Diverse Foods: To replace all of the nutrients found in eggs, it is best to eat a variety of protein sources rather than just one substitute.

Plant-Based Protein Alternatives to Eggs

Several plant-based options offer a robust protein boost, replicating eggs' roles in many dishes for those on a vegan diet or managing an egg allergy.

Tofu: The Versatile Soy Staple

Tofu, derived from soybeans, is a complete protein source providing all essential amino acids. Half a cup of firm tofu offers approximately 19 grams of protein.

Tofu scramble: Crumble firm tofu and sauté with turmeric and nutritional yeast for a savory scramble.
Baking substitute: Blended silken tofu works as a binder in some desserts.

Legumes and Lentils: Budget-Friendly Powerhouses

Legumes and lentils are affordable and rich in protein and fiber.

Lentils: A cup of cooked lentils provides about 18 grams of protein and can be used in various dishes.
Chickpeas: With nearly 8 grams of protein per half-cup, chickpeas are versatile. Aquafaba, chickpea liquid, can even replace egg whites.

Seeds: Tiny but Mighty Binders and Boosters

Flax and chia seeds are vegan baking staples known for their gel-forming properties when mixed with water. They also provide protein and healthy fats.

Flax egg: A mix of ground flaxseed and water binds baked goods. A single flax egg has about 1.9 grams of protein.
Chia egg: Similar to a flax egg, a chia egg binds and offers about 4 grams of protein per 2 tablespoons of seeds.

Dairy-Based Protein Alternatives

Greek yogurt and cottage cheese are convenient, protein-rich egg alternatives for vegetarians, suitable for breakfasts and baking.

Greek Yogurt

Strained Greek yogurt is thicker and more protein-dense than regular yogurt. A 5.5-ounce container can have over 16 grams of protein.

Versatile use: Use Greek yogurt in smoothies, parfaits, or as a baking substitute for moisture and richness.

Cottage Cheese

High in protein, cottage cheese is suitable for both sweet and savory dishes. Half a cup contains around 14 grams of protein.

Easy protein boost: Enjoy it with fruit, add to pancakes, or use in savory meals.

Comparison of High-Protein Egg Alternatives


Alternative (per 100g)	Protein (approx.)	Best For	Pros	Cons
Tofu	~17.3g	Scrambles, baking, stir-fries	Complete protein, zero cholesterol, versatile	Mild flavor requires seasoning, may have higher sodium
Cooked Lentils	~18g (per cup)	Soups, curries, veggie burgers	High in fiber, affordable, heart-healthy	Not suitable for baking needing leavening, can be higher in carbs
Greek Yogurt	~16g (per 5.5oz)	Breakfast, smoothies, baking	High protein-to-calorie ratio, good for gut health	Dairy-based (not vegan), some versions are high in sugar
Cottage Cheese	~14g (per ½ cup)	Snacks, pancakes, savory dishes	Quick and easy, no prep needed	Dairy-based (not vegan), can be high in sodium
Hemp Seeds	~9.5g (per 3 tbsp)	Toppings, smoothies, baking	Excellent source of magnesium and healthy fats	May not provide a strong binding effect on its own
Quinoa	~8g (per cup)	Breakfast bowls, salads, casseroles	Complete plant-based protein, gluten-free	Less concentrated protein than other options

Using Nutritional Yeast to Mimic Egg Flavor

Nutritional yeast adds a cheesy, nutty umami flavor to savory egg-free dishes. Combined with crumbled tofu, turmeric, and black salt, it creates a convincing scrambled egg substitute. It also provides B vitamins, but B12 may require a supplement.

Conclusion

Numerous high-protein egg alternatives, both plant-based and dairy-based, are readily available. Scrambled tofu with nutritional yeast and black salt is ideal for savory dishes. Flax and chia eggs work well as binders in baking. Greek yogurt and cottage cheese offer protein for breakfasts and snacks. Consider the egg's function in your recipe to choose the best substitute, ensuring you maintain protein intake and culinary flexibility.

Protein and Nutrient Considerations

While many alternatives match eggs in protein, consider other nutrients like choline and specific B vitamins found in eggs. A balanced diet with various whole foods, including leafy greens and fortified foods, is crucial for covering all nutritional needs when omitting eggs. For more on balanced diets, Harvard T.H. Chan School of Public Health offers valuable insights.

Note: This article is for informational purposes only and does not constitute medical or dietary advice. Consult a healthcare professional before making significant changes to your diet.

Frequently Asked Questions

For a high-protein breakfast, scrambled tofu is an excellent alternative. Other options include a breakfast bowl with beans, quinoa, nuts, and seeds, or a smoothie with Greek yogurt or protein powder.

To get an 'eggy' flavor, combine nutritional yeast, which adds a cheesy, umami taste, with black salt (kala namak) for its distinct sulfurous flavor.

No, flaxseed eggs are primarily used as a binder in baked goods like muffins and cookies. They do not function as a scramble substitute and lack the textural and structural properties needed for such a dish.

Ground flaxseed or chia seeds mixed with water are excellent binding agents for many baked goods. Silken tofu can also be used for binding in desserts and sauces.

Tofu offers benefits such as zero cholesterol and higher fiber and calcium content compared to eggs. However, eggs contain more B vitamins, choline, and selenium. Both are considered healthy choices, and the best option depends on individual dietary needs.

Yes, Greek yogurt can replace eggs in some baking recipes, especially those needing added moisture. A common substitution ratio is ¼ cup of Greek yogurt for one egg.

Aquafaba is the liquid from a can of chickpeas. It can be whipped to create foams and meringue-like textures, making it an excellent vegan substitute for egg whites.

For those who consume dairy, Greek yogurt and cottage cheese are high-protein alternatives. Other animal-based options include chicken breast, fish like tuna and salmon, and lean cuts of beef.

Yes, a few tablespoons of nut butter can act as a binding agent in some recipes. However, it will impart its distinct flavor and should be used in dishes where that flavor is complementary, such as cookies or brownies.