8 High Protein Foods: Benefits + Simple Meal Ideas

Let’s talk about high protein foods.

In addition to serving as a great source of energy, protein is also key for building and maintaining muscle, supporting the immune system, and regulating organs.

Plus, it’s the primary building block for collagen, which keeps your skin looking supple and healthy.

But that’s not all: Because it’s also involved in promoting satiety, protein can be a great component to include in your meals and snacks! Finding sources of protein that you enjoy helps to support your overall health and energy levels.

So, what are some high protein foods you can choose from? Keep reading to learn more!

8 High Protein Foods

Here are eight high protein foods from both plant and animal sources that can be  incorporated into many meals or snacks.

1. Almonds

When you think of high protein foods, images of animal-based foods may come to mind. But you may be surprised to learn that, ounce for ounce, almonds have more protein than lean beef! They are a great source of plant-based protein.

With 6 grams of protein per ounce, almonds are a great source of not only protein but also heart healthy monounsaturated and polyunsaturated fatty acids and fiber. [1]

Almonds may be one of the most versatile high protein foods on this list. You can consume them  sliced or whole, and they can be eaten alone or in sweet, salty, or savory dishes.

You can also try making your own mix by combining almonds with chili flakes, popcorn, dark chocolate, and rice cereal.

2. Broccoli

This cruciferous vegetable is from the Brassicaceae family, along with kale, arugula, bok choy, and Brussels sprouts.

While broccoli is known for being rich in fiber, vitamin K, iron, potassium, and vitamin C, it’s also a great source of protein. In fact, one cup of chopped broccoli contains almost 3 grams of protein. [2]

If you’re looking for ways to eat broccoli, tofu miso broccoli with scallion and sesame makes a great meal with easy prep and clean up . You could also enjoy your broccoli as a side dish with sautéed red onions and garlic in a balsamic glaze.

3. Eggs

Eggs are a nutrient powerhouse; they’re small but mighty! One large egg contains an incredible 6 grams of protein.

It also contains vitamin D that supports bone health and vitamin A, that supports eye and immune health. But that’s not all. Eggs also contain iron, which supports blood production, and choline, which aids neurotransmitter synthesis.

Now, you may have heard that eggs should not be eaten because they contain cholesterol. Eggs absolutely can be enjoyed, and the current recommendations say that one egg per day can be consumed as a part of a healthy balanced pattern of eating.

If you’re looking for new ways to eat eggs, consider trying huevos rancheros or shakshuka. I also have an amazing recipe for Breakfast Salad with Smoked Salmon and Poached Eggs that’s absolutely delicious! Plus, you get the protein and omega-3s in salmon as well!

4. Lean beef

If you’re looking for meat, lean beef is a great source of protein offering 23 grams per four-ounce serving.

In addition to protein, beef also contains nine other essential nutrients: iron, choline, phosphorus, zinc, niacin, riboflavin, selenium, protein, and B vitamins (B₆ and B₁₂).

For a nice meal with little maintenance, try a slow cooker beef. You may also like my Soup Joumou recipe, which features boneless beef chuck.

5. Oats

Another one of the high protein foods I love to eat is oats. In fact, oats are made up of 11 to 15 percent protein, with 13.5 grams of protein in a 100-gram serving. [3]

Oats also contain fiber and, as a result, they have the potential to aid in lowering blood glucose and cholesterol levels. [4]

You can make overnight oats and add in your favorite fruits and other toppings like nuts, seeds, chocolate chips, or coconut flakes for a delicious morning. .

You can also try my 10-Minute Breakfast Porridge for an extra boost of protein since it contains both oats and hemp seeds. (You’ll get an additional 12.64 grams of protein through the hemp seeds in this recipe!)

6. Poultry

When it comes to high protein foods, we have to discuss poultry. Did you know that three ounces of chicken contains an incredible 25 grams of protein? [5] Chicken pairs well with most foods and is quick to prepare. Whether it’s a curry or chicken salad sandwich or baking it and pairing it with your favorite veggies, it can make for a yummy meal.

You can also get creative and pair it with some delicious spices, like I did with this Skillet Turmeric Chicken and Rice Recipe! The options are almost endless.

7. Quinoa

If you’re looking for a grain that’s a high protein food but also gluten free, quinoa may be the answer for you! With 24 grams of protein in one cup, it’s a great option for those who have a gluten intolerance or celiac disease. [6]

Try adding quinoa to your breakfast cereal or in place of another grain like with my Scallion Grits with Shrimp recipe.

8. Seafood

Finally, we can’t discuss high protein foods without mentioning seafood. If you’ve been on this journey with me for a while, you know that I love seafood. From shrimp to salmon to tuna, I enjoy incorporating it into many of my dishes.

Not only is it satiating thanks to its high protein content (canned tuna contains 30 grams of protein while half of a salmon filet contains about 40 grams), but seafoods such as salmon and tuna also contain omega-3 fatty acids, which supports both heart and brain health!

If you’re looking for a few creative recipes, give my Tuna Casserole with Peas or Blackened Salmon with Mango Chow a try!