Eggs have long been a staple in many diets, thanks to their high protein content and versatility. Put with the price of eggs skyrocketing with no end in sight, many are looking to diversify their protein sources. Thankfully, there are plenty of egg-free alternatives that pack a powerful protein punch. Here are a few you may want to pick up on your next grocery store run.

Greek Yogurt
Greek yogurt is a fantastic egg substitute, especially in baking or smoothies. It’s rich in protein, with around 10 grams per 100-gram serving, and provides a creamy texture that works well in recipes. Use it in pancakes, muffins, or as a base for protein-packed parfaits. Opt for unsweetened varieties to keep added sugars in check.

Tofu
Tofu, made from soybeans, is a versatile and protein-dense alternative to eggs. With about 8 grams of protein per 100 grams, tofu can be scrambled, baked, or blended into smoothies. Silken tofu works particularly well as an egg replacement in desserts like custards or puddings, while firm tofu is perfect for savory dishes like scrambles or stir-fries.

Lentils
Lentils are a plant-based powerhouse, offering around 18 grams of protein per cooked cup. They can be used in place of eggs in dishes like veggie burgers, meatloaf, or even breakfast bowls. Lentils also provide a hearty texture and are packed with fiber, making them a filling and nutritious choice.

Chia Seeds and Flaxseeds
Chia seeds and flaxseeds are tiny but mighty when it comes to protein and omega-3 fatty acids. When mixed with water, they form a gel-like consistency that works as an excellent binding agent in baking. To replace one egg, mix 1 tablespoon of chia or flaxseeds with 3 tablespoons of water and let it sit for 5-10 minutes. These seeds add a nutritional boost to your recipes while keeping them egg-free.

Quinoa
Quinoa is a complete protein, meaning it contains all nine essential amino acids. With about 8 grams of protein per cooked cup, quinoa can be used as a base for breakfast bowls, salads, or even as a substitute for eggs in veggie patties. Its nutty flavor and fluffy texture make it a versatile addition to any meal.

Edamame
Edamame, or young soybeans, are a protein-rich snack or ingredient, offering around 18 grams of protein per cooked cup. They can be blended into dips, added to salads, or enjoyed on their own as a snack. Edamame is also a great source of iron and calcium, making it a nutrient-dense alternative to eggs.

Seitan
Seitan, made from wheat gluten, is a high-protein meat substitute with approximately 25 grams of protein per 3.5-ounce serving. While it’s not suitable for those with gluten sensitivities, seitan is a fantastic option for vegans and vegetarians looking to boost their protein intake. Use it in stir-fries, sandwiches, or as a filling for wraps.

Nut Butters
Nut butters like peanut, almond, or cashew butter are not only delicious but also protein-rich. With around 7-8 grams of protein per 2 tablespoons, nut butters can be used in baking, smoothies, or as a spread on toast. They add richness and flavor to your meals while providing a good dose of healthy fats.

Protein Powders
For a quick and convenient protein boost, consider adding plant-based protein powders to your diet. Options like pea protein, hemp protein, or rice protein can be mixed into smoothies, oatmeal, or baked goods. These powders typically offer 15-20 grams of protein per serving, making them an easy way to meet your daily protein needs.

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