The 6 Best High-Protein Alternatives to Eggs

A three-ounce serving of this fluffy scramble-ized tofu has 12 grams of protein, the same amount in two eggs. And, honestly, it cooks up close to the real thing, both in terms of color and flavor. Wizardry.

These square sheets cook up in a toaster oven, air fryer, or hot pan. Slide a serving onto a breakfast sandwich and you’ve just added six grams of protein. They’re made from mung beans, with spices added, if you’re interested.

Greek yogurt is naturally high in protein. (A 3/4 cup of this brand contains 15 grams of the nutrient.) But the full-fat variety delivers something skim versions can’t: the satisfying creaminess you love from eggs.

A half cup has 8 grams of protein, which isn’t nothing, but when you spread it on a whole-grain wrap with a ton of vegetables (red peppers, spring mix, cucumbers, carrots, pickled red onions), you have a sandwich that carries all the creaminess of egg salad.

And then there’s just straight-up chickpeas, which have 12 grams of protein per cup. Mash them onto toast and season with flaky salt and a drizzle of olive oil for an easy breakfast. If you buy them in the can, save the liquid, which can be used as an egg replacer in baking recipes. (Really!)

Vegans know all about “flax egg.” But for the unfamiliar, you can turn these seeds into a thickener used for baking in the same way you’d use an actual egg. All you need is some flax, a spice grinder, some water, and time. (Here’s a good recipe.) Two tablespoons of flax have three grams of protein, so try your flax egg into pancakes topped with peanut butter for even more protein.