6 High Protein
Alternatives to Eggs
Eggs Are Great — But They’re Not the Only Protein Game in Town
Eggs are a solid choice when you're watching your calories — they're low in energy, packed with nutrients, and easy to prepare. But let’s be honest: with around 6–7 grams of protein per medium egg (50–60g), they’re not exactly the protein powerhouse they’re often made out to be.
Looking to level up your protein intake without relying on eggs? Whether you’re not a fan, want a break from them, or just feel like mixing things up, there are plenty of other high-protein options worth exploring.
Why Protein Matters
Here’s the deal — protein isn’t just for gym buffs. It plays a key role in supporting metabolism, stabilising energy, preserving muscle, and keeping you fuller for longer.
From keto followers and people managing diabetes to those on plant-based diets, choosing the right protein sources can be a game-changer for your health and fitness goals.
Take almonds, for example — a 30g handful packs in 7g of protein along with healthy fats, vitamin E, magnesium, and fibre.
Ready to Switch It Up?
Here are some high-protein foods to try if you’re looking to boost your intake without relying on eggs. Whether your goal is weight loss, muscle gain, or simply making smarter food choices, we’ve got you covered.
Protein Superstars: High-Protein Alternatives to Eggs
1. Tempeh
With a whopping 21.3g of protein per 100g, tempeh blows eggs out of the water when it comes to protein content.
Made from fermented soybeans, this plant-based powerhouse is not only vegan-friendly but also low in sugar, rich in probiotics, and full of gut-loving goodness.
Tempeh is super versatile too — slice it, marinate it, grill it, fry it, or crumble it into stir-fries and salads. It’s the ultimate protein chameleon, ready to soak up whatever flavours you throw its way.
2. High-Protein Pasta
Let’s be real — pasta is a comfort food classic. It’s quick, satisfying, and pairs well with just about anything. But traditional pasta doesn’t always cut it when you're aiming to up your protein game.
Enter high-protein pasta — like our low-sugar, high-protein penne, which delivers a massive 30g of protein per 100g serving. That’s over four times the protein of regular pasta, making it a no-brainer for anyone looking to fuel their body while still enjoying their favourite dishes.
And if penne’s not your thing? No worries — it also comes in fusilli, so you can twirl, mix, and bake to your heart’s content.
Toss it with lean meats, roasted veg, or a protein-rich sauce, and you’ve got a balanced, macro-friendly meal that feels just as indulgent as the original — minus the blood sugar spike.
3. Salmon
If you’re following a keto lifestyle, salmon deserves a top spot on your meal plan. With around 22g of protein per serving, it’s not only rich in high-quality protein — it’s also a nutritional powerhouse.
Packed with omega-3 fatty acids, salmon supports brain health, heart health, and helps reduce inflammation. It’s an ideal choice for keto dieters, those managing blood sugar, or anyone looking to add more nutrient-dense foods to their routine.
Want to take it to the next level? Pair your salmon with one of our zero-calorie, sugar-free sauces. The Sweet Chilli flavour adds a tangy, slightly spicy kick — turning a simple salmon fillet into a gourmet-style, low-sugar dish you’ll want to make again and again.
4. Seitan
Think of seitan as nature’s answer to protein powder — with a massive 22.5g of protein per 100g, it’s one of the highest plant-based protein sources out there.
It’s super low in sugar, incredibly versatile, and works well in just about any cuisine — from stir-fries and curries to wraps and stews. You can make it from scratch using recipes like this one from BBC Good Food, or grab a ready-made version from your local supermarket for convenience.
Looking for a quick meal idea? We’re big fans of this easy seitan curry from Vegan Punks — flavourful, satisfying, and perfect for busy weeknights.
5. Cottage Cheese
Cottage cheese is definitely having its moment — and we’re here for it.
With around 15g of protein per 100g, it’s not just high in protein, it’s also rich in calcium and great for muscle recovery. Whether you’re post-workout or planning a healthy snack, it’s a smart, filling choice.
Get creative by mixing it with our zero-sugar syrups for a sweet, protein-packed treat — or give this chocolate cottage cheese pudding recipe by Nadia’s Healthy Kitchen a try. It’s a delicious way to hit your macros and your dessert cravings.
6. High-Protein Bread Thins
Craving a sandwich without the carb overload? High-protein bread thins are the perfect solution. With 17g of protein per thin, they’re a smart, satisfying swap for your usual lunch staples.
Ideal for packed lunches, meal prep, or quick snacks on the go — just fill them with tuna salad, lean meats, or your favourite plant-based spread for an extra protein punch.
Why Go High-Protein?
Incorporating more high-protein foods into your diet is a game-changer — especially if you’re managing diabetes, following a low-carb or keto lifestyle, or just trying to eat smarter.
Choosing high-protein, low-sugar options helps to:
- Stabilising blood glucose levels
- Reducing insulin spikes
- Supports metabolic health
- Promotes satiety and muscle recovery
Most of the foods on this list are also low in net carbs and rich in healthy fats, making them perfect for maintaining ketosis. And with protein-packed plant-based options like tempeh and seitan, you can boost your intake without relying on animal products.
Let’s be honest — eggs are great, but they’re just the beginning. These protein superstars are your ticket to next-level nutrition.
Need a quick protein fix? Check out our full range of high-protein snacks, bars, and drinks — perfect for busy days, gym sessions, or anytime you need a protein boost on the go!