Include proteins in meals It is a recommendation that many specialists support and many people have adopted into their eating routines. However, sometimes finding the food that can provide these benefits is complicated. In order not to always fall back on eggs, it is necessary to know alternatives with the same or greater protein content.

The egg is one of the most consumed foods. Due to their high nutritional value, it is essential that diets contain a portion of eggs to some extent.. This food, as explained by the Egg Studies Institute, contains all the vitamins that man needs, except vitamin C, in relevant proportions. Likewise, the protein richness of the egg is high and its proteins have great nutritional quality.

But when it comes to preparing meals, Although the egg can be cooked in multiple ways, the need or desire to vary the dishes arises.and thus also take advantage of the properties of other types of foods. In order not to lose that amount of protein, diners can find replacements rather than benefits for their egg intake.

Foods with the same or greater amount of protein than eggs

Real Simple magazine shared some alternatives to add protein to meals without depending on eggs. Many of these alternative ingredients are lower in saturated fat and cholesterol, and They can be used for both baking and cooking.

Tofu

Tofu is a very common ingredient in oriental cuisinewhich is where it comes from. It is a great source of protein that also contains a lot of fiber, vitamin A, calcium, magnesium, manganese, copper, selenium, zinc, iron and practically no saturated fat or cholesterol.

In short, tofu stands out for its nutritional value and its ability to reduce cholesterol in blood It is prepared from soybeans, water and solidifier or coagulant. This food is a healthy alternative to eggs that promotes intestinal, tissue, immune, bone and metabolic health. It can replace eggs in stir-fries, salads, and even baked foods.

Yogurt

Yogurt is one of the most chosen foods, not only for its flavor but because it offers high levels of protein, B complex vitamins, calcium, phosphorus and probiotics to support energy metabolism and bone health. The probiotics in yogurt also fulfill a fundamental task by introducing beneficial bacteria in the intestinal microbiome.

Yogurt is not only an option ideal for breakfast which can be combined with different foods, It can also replace eggs in cakes, muffins and baked foods, providing irresistible humidity.

>>Read more: What is the best way to cook eggs to take advantage of their advantages

flax seeds

One of the vegan alternatives most used to replace eggs are flax seeds. When mixing these seeds with water, a viscous liquid is created that thickens and gives structure to baked goods, just like eggs. One could even say that flax seeds They are a more nutritious option than eggs.

Linen is characterized by its content of proteins, fiber, omega-3 fatty acids, vitamin B, copper, phosphorus, magnesium and plant compounds. These nutrients contribute to the intestinal, cardiac, immune and metabolic health. For its part, chia seeds can be consumed in the same wayreceiving very similar nutritional benefits.

chickpea flour

The chickpea flour It is an ideal ingredient to incorporate into everyday meals or experiment with new recipes. This type of flour is more than nutritious. Chickpeas are rich in fiber, copper, zinc, manganese, iron, phosphorus, potassium, magnesium, selenium and B vitamins such as B6, folate and thiamine. These nutrients promote immune, blood, heart, bone, intestinal and metabolic health.

As explained in Real Simple, If you mix chickpea flour with water, turmeric and black salt you get a homemade egg flavor. With this mixture you can prepare scrambled eggs or homemade omelet-type dishes. You can also bet on the whole chickpeasa useful ingredient to add to salads or other preparations.

>>Read more: The trick to know if the eggs are fresh or not

Peanut butter

Peanut butter in short doubles the protein content of the egg. For its part, it also contributes fiber, vitamin E, unsaturated fats, magnesium, phosphorus and zinc. Multiple studies have determined that both peanuts and their derivatives contribute to improve cardiovascular health, reduce inflammation, promote glycemic control and optimize lipid profile.

This food It can be added to any dish. For breakfast and snacks, people often spread peanut butter on breads and toasts, fruits, yogurts, cereals, muffins, cakes, original recipes and everything that comes to mind.