10 "Underrated" Sources Of Protein You Should Be Eating

Underrated Sources Of ProteinUnderrated Sources Of Protein

Protein is essential for building muscle, staying energized, and feeling full, but it doesn’t have to come from the same ol’ boring grilled chicken and scrambled eggs. There are plenty of “underrated” sources of protein that pack a punch – from unexpected plant-based options to overlooked pantry staples. If you’re looking to bulk up your meals with protein while still getting the nutrients you need, these gems definitely deserve a spot on your plate.

Scroll on for 10 “underrated” sources of protein to add to your diet!

Quinoa

Pixabay / PEXELS

1. Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. One cooked cup of quinoa carries about 8 grams of protein, so it’s an excellent choice for vegetarians and vegans alike! In favor of more common grains like rice or pasta, give quinoa a try for that extra protein-rich boost.

Kaboompics / PEXELS

2. Cottage Cheese

Cottage cheese is packed with protein – but not just any protein. It’s surprisingly rich in casein protein, a slow-digesting protein that helps with muscle recovery and satisfying your hunger. A single cup can provide over 25 grams of protein! A lot of people tend to avoid it due to its unique texture, but cottage cheese is actually incredibly versatile for smoothies, toasts, or eaten with fruit.

Ella Olsson / PEXELS

3. Tempeh

Tempeh, a block made from fermented soybeans, contains about 21 grams of protein per 100 grams. It also gives you those nice probiotics and fiber, which contribute to a healthy gut! It can be quite similar to tofu at times, though it has a firmer texture and a nuttier flavor.

Any Lane / PEXELS

4. Greek Yogurt

If you’re not eating Greek yogurt, you’re totally missing out! Greek yogurt has nearly double the protein of regular yogurt, with around 17 grams per serving – though you can buy some varieties with more. Greek yogurt also supplies lots of probiotics and calcium for gut and bone health. Eat it as a breakfast, add it to salad dressings, or even chicken marinades for added protein!

Mart Production / PEXELS

5. Lentils

Lentils have around 18 grams of protein per cooked cup, along with beneficial fiber and iron. They’re also a great budget-friendly option, are shelf-stable, and can easily be added to soups, stews, and salads. Add some lentils to your chickpea or black bean rotation, and you’re golden!

Nano Erdozain / PEXELS

6. Black Beans

Black beans are where it’s at! Black beans contain about 15 grams of protein per cooked cup, along with plenty of fiber that helps with digestion and controlling your blood sugar. Many people associate beans with carbs rather than protein, so they don’t always recognize them as a great plant-based protein source!

Cottonbro Studio / PEXELS

7. Seitan

Seitan (AKA wheat gluten) carries around 21 grams of protein per 100 grams. It’s very comparable to meat, though it’s fully plant-based. Its meat-like texture makes it a great substitute for both vegetarians and vegans. Add it to sandwiches, tacos, pastas, and more to bulk up your protein game.

Spencer Davis / PEXELS

8. Edamame

Edamame makes a wonderful high-protein snack, weighing in at about 17 grams of protein per cooked cup. Edamame, like quinoa, is also a complete protein, so it’s packed with the essential amino acids.

Taryn Elliott / PEXELS

9. Nutritional Yeast

Nutritional yeast is another tasty complete protein with about 8 grams of protein per 2 tablespoons. It’s also very rich in B12, which is essential for vegans who may not get enough. It has a totally underrated cheesy, umami flavor, but many people are unfamiliar with it or unsure how to use it. We suggest sprinkling it on popcorn, pastas, or soups!

Eiliv Aceron / PEXELS

10. Chia Seeds

Chia seeds contain about 5 grams of protein per 2 tablespoons and are loaded up with omega-3 fatty acids, fiber, and antioxidants. When soaked in water or milk, they form a gel-like texture that works well in puddings, smoothies, and oatmeal. Many people think of them as just a fiber source rather than a protein source, even though they offer a solid protein boost in a considerably small dosage!

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Getting stuck in a cooking rut often means reaching for the same ingredients without realizing healthier — and just as tasty —alternatives are within easy reach. The good news? You don’t need to overhaul your routine to make a difference. With just a few simple cooking swaps, you can give your favorite meals a healthy twist, cut back on refined ingredients, and enjoy more nourishing ingredients every day.

Here are five easy cooking swaps to try this week!

Shameel Mukkath

1. Swap Sour Cream for Greek Yogurt

Get that creamy tang without the extra fat. Greek yogurt is packed with protein, lower in calories, and often contains probiotics, which are great for your gut health. Greek yogurt is delicious in dips, dressings, or even dolloped on tacos or (my favorite) grilled salmon.

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2. Use Olive Oil Instead of Butter

For sautéing or drizzling, EVOO adds heart-healthy fats and antioxidants. It’s a flavorful upgrade that also supports better cholesterol levels than butter. Just make sure to cook it at a lower heat, under 430 degrees is recommended.

Ella Olsson

3. Choose Whole Grains Over Refined

Trade white rice or pasta for brown rice, quinoa, or whole wheat pasta. Whole grains are higher in fiber — and the secret to a healthy Mediterraneandiet — keeping you fuller longer and supporting digestive health. Cauliflower rice and spaghetti squash are also healthy alternatives to white rice and pasta and you get the added bonus of an extra veggie in your meal.

Foodie Factor

4. Swap Mayo for Avocado

Avocados, an excellent source of healthy unsaturated fats, make a great swap for traditional mayo in baking and preparing your favorite sandwich. Avocado oil mayo is also a healthy alternative and you'll taste nearly no difference.

Lefteris kallergis on Unsplash

5. Add Veggies to Everything

I shred cauliflower or carrots into my daughter's pancakes to give an extra nutrient boost. Sneak in shredded zucchini, spinach, or cauliflower rice into sauces, casseroles, or even baked goods. Swap hearty mushrooms, beets or eggplant for burgers too. It’s a simple way to eat more fiber and vitamins without changing the dish, or taste, too much.

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Trader Joe’s knows our love for sweet treatsway too well and just dropped the spring dessert to rule all spring desserts. Packed with tart and tropical notes, this fancy find (ahem, it’s imported from France!) already has TJ’s shoppers going crazy. Fans say the limited-time item is “so good” and could even be the “best dessert there in a long time.” 👀

Scroll on to discover the new $5 Trader Joe’s dessert you can’t miss this month – it's sure to fly off shelves!

Trader Joe's

The new find is none other than the Passion Fruit Meringue Tartelettes, a new dessert in Trader Joe’s frozen aisle that’s only available for a limited time. The treat hails straight from France, where the crust is prepped by an expert baker to “crisp, crumbly” perfection before being filled with a refreshing passion fruit curd and topped with meringue. Equal parts sweet and tart, this bite is ideal for springtime refreshment.

@trader_joes_treasure_hunt

Trader Joe’s shoppers (including us!) are already geeking out about the passion fruit-powered tartelettes, even though they just hit shelves.

“These tarts are INCREDIBLE!!!! 🤤” one person commented on Reddit.

“I LOVE these!” another Redditor said. “Best dessert there in a long time.”

@traderjoesobsessed

This bougie box comes with two tartelettes for a mere $5. All you have to do to enjoy ‘em is thaw them in the fridge for a couple hours after stowing them away in the freezer for safe keeping! The fact that this treat comes in a 2-pack also makes it perfect for an at-home date night dessert to share with your boo – or just your BFF for a fun evening hang!

Reddit

Per Trader Joe’s the Passion Fruit Meringue Tartelettes are only available during the spring with a “decidedly limited” supply. Add this fun find to your list for your next TJ’s run – you won’t regret it.

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Trader Joe’s is the premier destination if you’re eating a high-protein diet – you just have to know where to look and what products to shop for! Luckily, as a self-proclaimed protein aficionado, I have a handful of easy hacks that allow you to maximize your protein intake. I eat each of these at least once a week and can verify they’re extremely simple and so tasty.

From breakfastto dinner (and, of course, snack time!), you’ll definitely want to whip up these Trader Joe’s protein hacks if you’re trying to up your intake.

Scroll on for 5 Trader Joe’s hacks that’ll help you reach your protein goals with ease!

BP / PEXELS

1. Add cottage cheese to scrambled eggs.

This is one of my favorite things to do if I'm craving a savory breakfast – especially one that’ll fill me up! Adding a heaping scoop of Trader Joe's cottage cheese to your scrambled eggs (just mix it in with the eggs before cookin’ them) not only ups the protein content in each bite, but it makes the eggs super fluffy and never dry.

Trader Joe's

2. Use Trader Joe’s high-protein tofu instead of regular tofu.

Did you know that TJ’s carries a special kind of high-protein tofu? As opposed to the regular variety that has around 9 grams of protein per serving, this pack is loaded with 14 grams of protein per serving! It’s perfect to use for stir fries, tofu scrambles, and tofu fries with an extra boost.

Trader Joe's

3. Add Trader Joe’s protein granola to Greek yogurt bowls.

Trader Joe’s also sells a delicious high-protein granola – and it’s insanely good. I like to top my Greek yogurt bowls with it for breakfast, though you could easily use it as a cereal or just snack on it dry. The Peanut Butter Protein Granola has a whopping 11 grams of protein per serving – the only drawback here is that people with a peanut allergy can’t enjoy it.

Polina Tankilevitch / PEXELS

4. Add protein powder to your morning oatmeal.

Trader Joe’s doesn’t carry a name-brand protein powder, though the Orgain variety is typically always on shelves when I shop there. The tub they have is actually smaller than most other protein powders you can find elsewhere, too, which is highly agreeable with my lifestyle since I live alone – and don’t wish to spend $30 on protein every time.

Anywho, I love using this protein powder to ramp up the protein content in oatmeal bowls and smoothies alike. Two scoops delivers 21 grams of organic, plant-based protein that tastes oh-so yummy.

Trader Joe's

5. Stock up on TJ’s underrated protein snacks for an easy (yet satisfying) bite.

If you don’t have the time (or simply the energy) to whip up a high-protein snack, Trader Joe’s actually has plenty of bites to offer. Here are some of my favorites to always keep stocked:

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Starbucks fans, the Starbucks summer menu for 2025 is coming way sooner than you think! Launching next month, the coffee chain gave us a cheeky lil’ sneak peek at their next seasonal lineup, and it looks stacked.

Scroll on to see everything coming to the Starbucks summer menu in May!

Meet The ​​Starbucks Summer Menu For 2025!

Starbucks

Here's the full lineup for this year's Starbucks summer menu:

  • NEW! Iced Horchata Oatmilk Shaken Espresso
  • Summer-Berry Refreshers (Summer-Berry Lemonade Refresher and Summer Skies Drink to return)
  • NEW! Strawberries & Cream Cake Pop
Below, we dive into each item so you can know what to expect once these menu items drop in May! We don't have an official launch date yet, but will keep you updated here the moment we know more details.

Starbucks

NEW! Iced Horchata Oatmilk Shaken Espresso

Yummm. Inspired by horchata, we anticipate this new shaken espresso flavor from Starbucks to have notes of cinnamon and coconut, both of which pair really well for a light and refreshing sip – much needed in the summer! Per some Starbucks employees on Reddit, it looks like it'll be crafted using an all-new horchata syrup, too. 👀

Starbucks

Summer-Berry Refreshers

That's right: Starbucks' boba drinks are officially coming back! Launching next month, the chain's blue-tinted Summer-Berry Refreshers come with a serving of raspberry-flavored popping boba to elicit summertime fun. The boba pearls were very divisive among baristas and customers when they hit menus in 2024.

Last year, this lineup of Refreshers came in three variations: the Summer-Berry Refresher, the Summer-Berry Lemonade Refresher, and the Summer Skies Drink (mixed with coconut milk). The last two will definitely be returning to the summer menu for 2025! After a taste test from last year's launch, the Summer Skies ended up being our favorite.

Starbucks / Pixabay

NEW! Strawberries & Cream Cake Pop

Lastly, Starbucks is introducing a brand-new cake pop flavor for summertime: Strawberries & Cream! Some Starbucks employees on Reddit noted that it'll include a strawberry cake base with buttercream, which sounds so yummy. This new bite will join the existing cake pop trio of Birthday Cake, Chocolate, and Cookies & Cream.

Subscribe to our newsletter for more updated on the Starbucks summer menu!

When I'm not searching for outfit ideas, I'm usually browsing the many beauty Substack newsletters I'm subscribed to. But nothing will ever beat all the goodies I typically find during Sephora's sale. It's one of the few times I'm able to score big on lip oils, niacinamide serums, and curly hair products without spending over $300. Plus, the perks of being an Insider, VIB or Rouge member are SO worth it.

Keep scrolling to find the best beauty skincare, makeup, hair and nail picks from Sephora's Sale!

Honorable Mention From Sephora's Sale

Amazon

DedCool Mochi Milk Eau de Parfum

If you love subtle gourmand scents, you won't be able to stop wearing DedCool's Mochi Milk Eau de Parfum! it's a gratifying blend of marshmallow, vanilla bean and sweet rice milk that'll make you feel like you've wrapped yourself in a dream cloud.

The Best Skincare Buys From Sephora's Sale

Sephora

Dieux Deliverance Antioxidant & Niacinamide Serum

If you've been dealing with hormonal acne that's left you with inflamed skin or dark spots, we know how frustrating that can be. But you don't have to suffer in silence with skincare like Dieux's Deliverance Antioxidant & Niacinamide Serum exists. Not only does it treat the aforementioned concerns, but it's also good for minimizing pores and treating uneven skin tone!

Sephora

KORA Organics Milky Mushroom Ultra-Hydrating Mask

I like my skincare like I love my coffee alternatives — full of mushrooms! Even if you have oily or combination skin, hydration's still a good area to focus on. We love recommend KORA Organics' Milky Mushroom Ultra-Hydrating Mask because it targets dry areas while providing a healthy dose of Vitamin C!

Sephora

Tower 28 Beauty S.O.S Daily Rescue Facial Spray

We love Tower 28 Beauty's S.O.S. Daily Rescue Facial Spray so much that we wrote about it in 2023! It feels like a toner and serum in a bottle because it immediately soothes any allergic reactions we may having. Itchy skin due to pesky breakouts? You'll want to use this. Red or splotchy skin that's triggered by an allergic reaction? This spray won't let you down.

Sephora

Birthday Cake

Summer Fridays Lip Butter Balm

Juicy lips are always in, but we know it's hard to narrow down what to invest in. We prefer Summer Friday's Lip Butter Balm because you're able to choose from various shades and your lips will be protected from painful cracks that may pop up throughout the day.

Sephora

The INKEY List Caffeine De-puffing + Dark Circle Eye Cream

Eye creams are our life savers even if we haven't had a rough night! It's unfair, but everyone starts losing the collagen underneath their eyes at a point which makes dark circles rear their head. To combat that, use The INKEY List's Caffeine De-puffing + Dark Circle formula!

Sephora

Berry

LANEIGE Lip Sleeping Mask

If you want extra pillow-soft & kissable lips, we suggest using LANEIGE's Lip Sleeping Mask. Formulated without parabens, your pout will remain hydrated and protected with every use of this. It's so good that it's been ranked as a "community favorite" on Sephora!

Sephora

innisfree Super Volcanic Pore Clay Mask

We're sharing innisfree's Super Volcanic Pore Clay Mask with our combination skin girlies in mind. Though all skin types can use it, we know having dry & oily areas on your face can be tough to conquer. But this mask contains ingredients like AHA that help stabilize your skin's oil production and it also acts as a natural exfoliant.

Sephora

Topicals Faded Under Eye Brightening & Clearing Eye Masks

Did you really think we were rushing past your under eye care? We're serious about it and want you to feel your best, so we're sharing Topicals Faded Under Eye Brightening & Clearing Eye Masks. They may be cute to look at, but they also have plumping and hydrating properties that will make you look well-rested.

The Best Makeup Buys From Sephora's Sale

Sephora

Universal/Translucent

Danessa Myricks Beauty Yummy Skin Blurring Balm Powder

We love e.l.f.'s Power Grip Primer, but we know everyone isn't a fan of it's "sticky" feel. To get the same makeup base that it provides, try applying Danessa Myricks Beauty Yummy Skin Blurring Balm Powder before you put on your foundation or skin tint! It feels like a face balm, but dries down to a hydrating, matte finish that makes your makeup stay in place.

Sephora

Deep 1

Ami Colé Skin-Enhancing Tinted Moisturizer

Don't let the "lack" of shade options scare you away because Ami Colé's Skin-Enhancing Tinted Moisturizer is spot-on with its shade-matching. The colors are spot-on and they offer a natural finish that's skin-like.

Sephora

2N Maple

Laura Mercier Tinted Moisturizer Oil Free Matte SPF 30

If you want to keep the matte party going, Laura Mercier's Tinted Moisturizer has an oil-free and matte version that oily skin will appreciate. It has SPF in it and won't clog your pores like some foundations do.

P.S. It's light coverage, so you may want to follow up with concealer or a loose powder that matches your complexion.

Sephora

Playtint

Benefit Benetint Liquid Lip + Cheek Blush Stain

Lip and cheek blush stains aren't new, but Benefit's version makes us feel like it is. It's long-wearing formula stays in place all day and won't dry your lips out. Did we mention it's also smudge and transfer-proof?

Sephora

Huda Beauty Easy Bake Blurring Loose Setting Powder

Our favorite loose setting powder has to be Huda Beauty's Easy Bake Blurring product. It's non-Comedogenic (goodbye pore-clogging ingredients) and light-weight, so you don't need a lot.

Pro Tip: After pressing your beauty sponge into it, blow off some of the excess product for a flawless look. You can also tap some of the product on the back of your hand to help avoid unnecessary creasing under your eyes.

Sephora

ONE/SIZE by Patrick Starr On 'Til Dawn Setting Spray

We haven't tested if ONE/SIZE by Patrick Starr's On 'Til Dawn Setting Spray is waterproof yet, but we do swear by how long-lasting it is. We're also fond of it being vegan and cruelty-free because that matters too!

Sephora

Burst

MILK MAKEUP Cooling Water Jelly Tint Lip + Cheek Stain

Are we being biased about lip and cheek stains? You can say that, but we'll share why. In a world where it's easy to be heavy-handed with a powder, liquid or cream blush, we're all about using products that make our makeup routine easier.

The Best Haircare Buys From Sephora's Sale

Sephora

T3 SinglePass Curl X 1.25" Ceramic Barrel Curl

In the market for a new curling iron that you don't have to fight tooth and nail with? You'll love T3's Single Pass design! Created with all hair types in mind, it's sleek and has an extra-long barrel that'll fit around your hair without burning it.

Sephora

Gisou Honey Gloss Ceramide Therapy Hair Mask

Every time we see honey in a product, we know it's going to give us the hydration we need! In this case, Gisou's Gloss Ceramide Therapy Hair Mask contains properties that strengthen your hair while adding shine to it.

Sephora

Olaplex No. 7 Bonding Oil

Oils shouldn't weigh your hair down and Olaplex knows this. Their bonding formula gives you the healthiest shine while combatting frizz and heat damage which probably explains why it's so popular!

Sephora

Fenty Beauty by Rihanna The Comeback Kid Repair Hair Treatment

Sometimes your hair needs extra attention and we know just the product you need: Fenty Beauty by Rihanna's The Comeback Kid Repair Hair Treatment! It helps undo the effects of heat damage, chemical and color styles while helping to restore your hair to it's former glory.

Sephora

K18 Biomimetic Hairscience Peptide Prep Detox Shampoo

Speaking of color-treated hair, you often need specialized shampoo to maintain your new style and the health of your hair. That's where K18's Biomimetic Hairscience Peptide Prep Detox Shampoo steps into the picture. It may remove product buildup and an excess of oil production (sebum), but it doesn't strip your hair!

Sephora

BREAD BEAUTY SUPPLY Hair Foam: Curl Defining Mousse

Those with curly hair can use mousse and that's something BREAD BEAUTY SUPPLY is aware of. Their foaming lotion is incredibly soft and helps to repair your hair each time you apply it.

The Best Nail Care Buys From Sephora's Sale

Sephora

Glamnetic Press-On Nail Kit

You know how we feel about press-on nails, but we have to say Glamnetic holds a special place in our hearts. You could be a minimalist or maximalist girl, but there's sure to be designs that fit your personal aesthetic.

Sephora

Glamnetic Brush-On Nail Glue

Glamnetic also has a bruch-on nail glue that makes applying press-on nails super easy. You won't have to worry about applying to much glue because the brush picks up the perfect amount that will coat your nails so you apply whatever designs you have on-hand.

Sephora

Soft Services Theraplush "Hold" Overnight Retinol Hand Cream

Don't skip taking care of your hands the way you do your face or hair! Soft Services' warm gourmands Retinol Hand Cream helps keep your appendages nice and supple while also making sure your cuticles look taken care of.

Sephora

L'Occitane Strengthening Shea Nail and Cuticle Oil

If smelling warm & spicy scents that aren't food makes you quiver in disgust, try applying L'Occitane's Strengthening Shea Nail and Cuticle Oil to your hands. It has shea, apricot, and sweet almond oil in it to help replenish any lost moisture which is possible if you use your hands a lot!

We can't wait to see what you snagged during Sephora's sale!

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Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

This post has been updated.