When you think of high-protein foods, your mind probably goes straight to chicken, eggs, and protein shakes. But what if I told you that some of the everyday foods sitting in your kitchen right now have way more protein than you’d expect? Let’s talk about 10 sneaky sources of protein, why they’re so high in protein, and how you can easily add them to your meals!

1. Broccoli (4–5g per cup)

You might think of broccoli as just a green veggie packed with fiber and vitamins, but it also has a surprising amount of protein for its calorie count.

In fact, per calorie, broccoli has more protein than some cuts of beef! It also contains all nine essential amino acids, making it a great plant-based protein source.

• How to eat it: Eat it plain raw or boiled (easiest), roast it with olive oil and garlic for extra flavor, toss it into stir-fries for a crunchy texture, or blend it into a creamy soup for a nutritious boost.

2. Nutritional Yeast (8g per 2 tbsp)

This yellow, flaky superfood is a protein powerhouse. It’s a type of deactivated yeast often used as a cheese substitute, and it’s rich in B vitamins—especially B12, which is crucial for energy and metabolism.

• How to eat it: Sprinkle it on popcorn for a cheesy, umami flavor, mix it into scrambled eggs, or stir it into soups and sauces for added depth and nutrition.

3. Pumpkin Seeds (7g per ounce)

Pumpkin seeds, also known as pepitas, are an underrated protein source packed with healthy fats, magnesium, and antioxidants. Their high protein content makes them an excellent snack for muscle recovery and sustained energy.

• How to eat it: Add them to oatmeal, yogurt, or homemade granola for a satisfying crunch. Or just snack on them plain for a quick protein fix.

4. Chia Seeds (5g per 2 tbsp)

Chia seeds might be tiny, but they’re mighty when it comes to nutrition. They absorb liquid and expand into a gel-like consistency, which aids digestion and keeps you full longer. They’re also a complete protein, meaning they contain all essential amino acids.

• How to eat it: Make a simple chia pudding with almond milk and honey, blend them into smoothies for extra fiber, or stir them into yogurt for added texture and protein.

5. Green Peas (8g per cup)

Peas are one of the best plant-based protein sources you can find. They contain a unique amino acid profile that helps with muscle recovery and energy levels, which is why pea protein is often used in vegan protein powders.

• How to eat it: Toss them into pasta dishes, mash them into guacamole for a protein boost, or blend them into a creamy pea soup with mint and garlic.

6. Potatoes (4g per medium potato)

While potatoes are best known for being a carbohydrate source, they also provide a surprising amount of protein, along with fiber, potassium, and vitamin C.

• How to eat it: Make a loaded baked potato with Greek yogurt and veggies, mash them with some cheese for extra protein, or roast them with herbs for a flavorful side dish.

7. Spirulina (4g per tbsp)

Spirulina is a blue-green algae that’s one of the most nutrient-dense foods on the planet. It’s made up of nearly 60% protein by weight and contains essential amino acids, making it a great supplement for those looking to boost their protein intake naturally.

• How to eat it: Blend it into smoothies for an antioxidant-rich drink, mix it into salad dressings for an earthy taste, or stir it into your morning juice for an energy boost.

8. Oats (6g per ½ cup dry)

Oats are a budget-friendly, nutrient-dense staple that offers a surprising amount of protein. They’re also packed with fiber, which helps with digestion and keeps you full longer.

• How to eat it: Cook up a hearty bowl of oatmeal topped with nut butter, blend oats into smoothies for added thickness and protein, or use them in homemade energy bars. If you love overnight oats like me check out 10 best and simple overnight oats recipes (easy and delicious)

9. Blackberries (2g per cup)

Most fruits are low in protein, but blackberries stand out as a rare exception. They’re also high in fiber and antioxidants, making them a great choice for overall health.

• How to eat it: Toss them into yogurt for a protein-packed snack, blend them into smoothies, or add them to a salad for a refreshing twist.

10. Corn (5g per cup)

Corn may be thought of as a starchy vegetable, but it also has a decent amount of protein. It’s a great addition to plant-based diets and pairs well with other protein-rich foods like beans and quinoa.

• How to eat it: Mix corn into salsa for a fresh dip, add it to tacos for a sweet crunch, or throw it into a summer salad with beans and avocado for a protein-packed dish.

Final Thoughts

Protein isn’t just hiding in your meats and protein powders—these everyday foods can help you hit your protein goals without even trying. By incorporating these surprising sources of protein into your meals, you’ll be fueling your body with essential nutrients while keeping your diet exciting and flavorful. Give them a try and see how easy it is to boost your protein intake naturally!

Did any of these foods surprise you with their protein profile? Let me know which ones in the comments!