Think all carbs are empty calories? Think again.
These 6 high-protein carbs don’t just fill you up — they fuel muscle, focus, and plant-powered gains.
Whether you’re vegan, plant-curious, or just tired of eggs, these surprising picks pack a powerful punch.

It’s no secret that eggs are a great source of protein. But if you’re looking to diversify your meals—especially on a plant-based diet—you might be surprised how many carb-rich foods pack just as much protein as an egg.

“Some foods traditionally seen as high-carb actually contain a surprising amount of protein,” says registered dietitian Josten Fish, RD.

Adding a variety of protein sources isn’t just smart—it’s good for your heart. A study of over 12,000 people found that those who ate at least four types of protein each week (like eggs, meat, legumes, and whole grains) had a 26% lower risk of high blood pressure.

Why all the hype around protein? It’s essential for building muscle, regulating hormones, aiding digestion, and providing energy. For optimal health, aim for 20–30 grams of protein per meal and 15 grams per snack, says Fish.

Since one egg has about 6 grams of protein, here are 6 carb-rich foods with at least as much—perfect for boosting your intake without relying on animal products.

01. Beans:

Beans—whether black, pinto, or great northern—are protein powerhouses. One cup of cooked black beans delivers 15 grams of protein and 15 grams of fiber, along with key nutrients like calcium, folate, and potassium.

They’re budget-friendly, versatile, and easy to prep. Keep canned or cooked beans on hand to toss into burritos, tacos, salads, soups, and more.
Need a quick, protein-packed meal? Try our No-Cook Black Bean Salad.

02: Lentils:

Lentils are part of the legume family, like beans, and they’re loaded with nutrition. Just 1 cup of cooked lentils provides nearly 18 grams of protein, making them a top plant-based pick.

They come in various colors—green, brown, black, red, and yellow—each with a unique flavor and texture. Try a few to see which you like best.

New to lentils? Check out our tips for cooking them just right. For recipe ideas, try our Bulgur and Lentils with Caramelized Onions or a cozy One-Pot Lentils & Rice with Spinach.

03: Chickpeas:

Chickpeas (aka garbanzo beans) may be in the bean family, but they earn their own spotlight. One cup of cooked chickpeas delivers 15 grams of protein and 13 grams of fiber, plus choline—a key nutrient for heart and metabolic health that many people lack.

They’re incredibly versatile:
✔️ Snack on Crunchy Roasted Chickpeas
✔️ Toss them into salads, stews, or blend into classic hummus
✔️ Or go sweet with our Brownie Batter Dip—a dessert hummus you won’t believe has chickpeas!

04. Quinoa:

Quinoa is a protein-rich alternative to rice, offering 8 grams of protein and 5 grams of fiber per cooked cup. It’s also one of the few complete plant-based proteins and a good source of iron.

Enjoy it as a fluffy side dish, a base for bowls, or even as a hot breakfast cereal. Want something savory to start your day? Try our Egg-in-a-Hole Fried Quinoa.

05. Farro:

Farro is a hearty ancient grain with a nutty flavor and satisfying chew. Just ¼ cup dry (½ cup cooked) provides 6 grams of protein.

It’s perfect as a base for grain bowls and salads—like our Farro Salad with Grilled Chicken—or as a protein-packed breakfast. Try our Farro, Almond & Blueberry Cereal for a make-ahead morning win.

06. Whole-Wheat Pasta

Whole-wheat pasta may not scream “protein,” but 1 cup of cooked spaghetti delivers a solid 7 grams. It has a richer, nuttier flavor than white pasta and works well in everything from pasta salads to classic spaghetti and meatballs.

Want even more protein? Try legume-based pastas made from lentils, chickpeas, or beans. Need ideas? Explore our favorite whole-grain pasta recipes for inspiration.

In Conclusion:

No matter your eating style—vegetarian, Mediterranean, or low-sugar—getting enough protein is essential for energy, muscle, and overall health. The good news? You don’t have to rely solely on meat or eggs. Plenty of carb-rich foods like beans, lentils, quinoa, and even pasta offer a surprising protein boost.

Ready to level up your meals?
👉 Explore our full guide to high-protein recipes that are simple, satisfying, and perfect for any eating plan — no eggs or meat required.
CLICK HERE to get inspired.