Eggs are a breakfast favorite for good reason. A large hard-boiled egg contains 6.3 grams of protein and plenty of nutrients, but it does not provide fiber.
Getting enough fiber can support gut and heart health, help steady blood sugar, and keep you feeling full for longer. If you want to increase both protein and fiber, these six foods offer more protein than an egg.
1. Green Peas
Green peas are a strong source of both protein and fiber. One cooked cup has 8.6 grams of protein and 8.8 grams of fiber. They also provide several vitamins and minerals, including folate and vitamins A, C, and K, along with antioxidants such as phenolic compounds.
They work well in soups, pasta dishes, and grain bowls, or you can toss them with olive oil, garlic powder, parmesan, salt, and pepper for a quick, fiber-rich snack.
2. Roasted Chickpeas
Chickpeas are a filling plant-based option for anyone looking to add more fiber and protein. One cup contains 12.5 grams of fiber and 14.5 grams of protein, making them especially satisfying. Protein and fiber slow digestion and encourage satiety hormones, which can help you stay full after eating.
They also supply important vitamins and minerals, including magnesium, which helps regulate blood pressure and blood sugar, and zinc, which supports immune function.
Try roasting chickpeas for a crunchy snack, or add them to soups, salads, and pasta dishes for an extra boost of protein and fiber.
3. Edamame
Edamame are immature soybeans packed with nutrition. One cup of cooked edamame provides 8 grams of fiber and 18.5 grams of protein.
They are also a smart choice for people with high blood pressure because they supply key minerals such as magnesium and potassium, which help regulate blood pressure.
Edamame can be steamed or roasted for a simple snack, or added to stir-fries, soups, and grain dishes.
4. Lentils
Lentils deliver an impressive 15.6 grams of fiber per cup, which is more than half of your daily fiber needs. They also provide 17.9 grams of protein per cup.
They are a good source of nutrients such as folate, a B vitamin that is important for red blood cell formation, cell division, and growth.
Use lentils as a high-fiber substitute for animal proteins in soups, stews, tacos, and other dishes.
5. Navy Beans
Navy beans are one of the most protein-rich beans available, with just under 20 grams per cup. They also contain 19.1 grams of fiber, so eating 1½ cups provides about 100% of the daily value for fiber.
They also offer folate, iron, magnesium, and selenium, an antioxidant mineral that supports immune and thyroid function.
Navy beans are a great addition to egg dishes, soups, and casseroles.
6. Teff
Most grains are not especially high in protein, but teff is an exception. This mild-tasting ancient grain is one of the highest-protein grains available, with 9.7 grams of protein and 7 grams of fiber per cup.
It can be a useful swap for lower-fiber, lower-protein carbohydrates such as white rice, which has under 2 grams of fiber and 3.5 grams of protein per cup.
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