In the quest for protein, eggs often take center stage, but for those seeking alternative sources, a plethora of options awaits, particularly for plant-based enthusiasts. "Some foods traditionally considered high in carbs surprisingly boast significant protein content," notes Josten Fish, RD, a registered dietitian and the owner of Dietitian Meets Mom.

Recent research underscores the importance of protein variety for heart health. A study involving over 12,000 participants revealed that individuals incorporating at least four different protein sources weekly (such as eggs, meat, whole grains, and legumes) experienced a 26% reduced risk of developing high blood pressure compared to those with less diversity.

Why the focus on protein? Fish explains that all cells in the human body rely on protein, which constitutes a macronutrient composed of amino acids, often termed the body's building blocks. Protein plays a pivotal role in muscle and tissue development, hormone regulation, enzyme production for digestion, and energy provision.

To ensure optimal health and muscle maintenance, Fish suggests aiming for 20 to 30 grams of protein per meal and 15 grams per snack. This target can be met through traditional protein sources like lean meat, poultry, Greek-style yogurt, fish, and eggs, as well as plant-based alternatives, including certain carbohydrates.

Here are nine snacks boasting more protein than an egg:

• Beans: Whether black, pinto, or great northern, beans offer a hefty protein punch. A single cup of cooked black beans provides 15 grams of protein alongside 15 grams of fiber. Beans are versatile, fitting seamlessly into burritos, tacos, salads, soups, and more.
• Lentils: With nearly 18 grams of protein per cup of cooked lentils, these legumes are a nutritional powerhouse. Available in various colors, each offering distinct flavors and textures, lentils serve as a versatile addition to dishes like Bulgur and Lentils or One-Pot Lentils & Rice with Spinach.
• Chickpeas: Offering nearly 15 grams of protein per cooked cup, chickpeas are fiber-rich and boast choline, a nutrient crucial for metabolic and heart health. Enjoy them roasted for a crunchy snack, tossed in salads and stews, or blended into hummus.
• Quinoa: This grain provides 8 grams of protein and 5 grams of fiber per cooked cup, serving as a protein-rich alternative to rice. Quinoa can be enjoyed in various dishes, from sides to breakfast options like Egg-in-a-Hole Fried Quinoa.
• Farro: With 6 grams of protein per quarter-cup of dry farro, this ancient wheat grain offers a nutty flavor and chewy texture, ideal for salads, grain bowls, or breakfast cereals like Farro, Almond & Blueberry Breakfast Cereal.
• Whole-Wheat Pasta: Surprisingly protein-rich, whole-wheat pasta provides 7 grams of protein per cooked cup, making it a versatile addition to dishes like pasta salad or spaghetti and meatballs. For even more protein, consider legume-based pasta varieties.

In conclusion, ensuring adequate protein intake is vital for overall health, regardless of dietary preferences. Fortunately, protein-rich options abound, even among carb-rich foods like pasta, beans, lentils, and quinoa.