17 High-Protein Foods That Beat a Protein Shake ~ Savory Scribbles

17 High-Protein Foods That Beat a Protein Shake

Protein shakes are a popular way to boost your protein intake, offering about 15–20 grams per serving. But did you know many everyday foods naturally pack just as much — or even more — protein than a shake?

If you're looking to diversify your high-protein options, here are 17 nutritious foods that can help you crush your daily protein goals.

1. Cottage Cheese

Protein: 23.5 grams per cup

Rich in B12, calcium, and selenium, cottage cheese is perfect as a snack, stirred into eggs, pancakes, or dips.

2. Canned Tuna

Image of canned tuna on toast
Protein: 20.1 grams per 3-ounce serving

Affordable, shelf-stable, and keto-friendly — canned tuna makes an easy protein-packed addition to meals and snacks.

3. Chicken Breast

Image of grilled chicken breast with herbs
Protein: 26 grams per 3-ounce serving

One of the leanest and most versatile protein sources, loaded with B vitamins, zinc, and selenium.

4. Shrimp

Image of cooked shrimp with lemon and herbs
Protein: 20.4 grams per 3-ounce serving

Shrimp delivers protein plus nutrients like vitamin B12, selenium, and astaxanthin — a powerful antioxidant.

5. Ground Turkey

Image of ground turkey bowl with veggies
Protein: 25.3 grams per 3-ounce serving

A lean, high-protein option rich in B6 and zinc for immunity and metabolism support.

6. Canned Salmon

Image of canned salmon salad
Protein: 19.6 grams per 3-ounce serving

Full of omega-3s, vitamin B12, and selenium, canned salmon is budget-friendly and highly nutritious.

7. Greek Yogurt

Image of Greek yogurt with berries and nuts
Protein: 25 grams per cup

Double the protein of regular yogurt, plus calcium for bone and muscle health.

8. Edamame

Image of steamed edamame in a bowl
Protein: 18.5 grams per cup

Plant-based, fiber-rich, and loaded with folate — edamame makes a perfect snack or salad topping.

9. Seitan

Image of seitan stir-fry
Protein: 15 grams per 3-ounce serving

A chewy, vegan-friendly meat alternative made from wheat gluten. Great for sandwiches and stir-fries.

10. Navy Beans

Image of cooked navy beans in a bowl
Protein: 19.7 grams per cup

A plant-based powerhouse packed with folate, iron, selenium, and magnesium for heart and blood health.

11. Tempeh

Image of tempeh slices in a salad
Protein: 19.9 grams per 100g serving

Made from fermented soybeans, tempeh is rich in iron, magnesium, and manganese, with a meaty texture.

12. Protein Bars

Image of a protein bar cut in half
Protein: ~17 grams per bar

Portable and easy — aim for bars with at least 10 grams of protein. Example: Rise Vegan Sunflower Cinnamon Bar has 17 grams.

13. Lentils

Image of cooked lentils with herbs
Protein: 17.9 grams per cup

Rich in plant-based protein, fiber, and minerals like iron, potassium, and magnesium.

14. Sardines

Image of sardines on toast
Protein: 22.6 grams per 3.75-ounce can

A tiny fish with huge benefits — high in B12, iron, calcium, and vitamin E. Great on salads, pasta, or pizza.

15. Chicken Liver

Image of cooked chicken liver with herbs
Protein: 20.8 grams per 3-ounce serving

Nutrient-dense organ meat loaded with B12, iron, folate, and vitamin A. Try it sautéed or in stir-fries.

16. Beef

Image of sliced steak on a plate
Protein: 23.5 grams per 3-ounce serving

Classic and protein-rich, beef offers iron, B vitamins, and zinc. Ideal in burgers, stews, or pasta sauces.

17. Cod

Image of baked cod with lemon
Protein: 19.4 grams per 3-ounce serving

Mild-tasting and lean, cod is loaded with B vitamins, selenium, and phosphorus.

🥗 Final Thoughts

While protein shakes are convenient, you don’t have to rely solely on them. These 17 whole-food protein sources not only deliver impressive protein counts but also offer extra nutrients your body needs to thrive.

Mix and match these options to keep your meals interesting while fueling your body the smart, natural way! 📄✨

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