10 Unusual High-Protein Foods You’ve Probably Overlooked

When we think of high-protein foods, chicken, beef, eggs, and whey protein powder often come to mind. But the world of protein is far more diverse — and delicious — than the usual suspects. Whether you’re looking to switch things up or add some nutritional edge, here are 10 alternative protein sources that are seriously underrated:

1. Game Meats (Venison, Elk, Bison)

Wild game is not only leaner than traditional beef but often contains more protein per gram. For example, venison packs about 26g of protein per 100g, and it's low in saturated fat. Bonus: it's often organic by nature due to wild grazing.

2. Goat Meat

Popular in many parts of the world, goat is one of the leanest red meats around and delivers around 27g of protein per 100g. It's lower in cholesterol and fat than beef or lamb and offers a richer, earthy taste.

3. Quail Eggs

Tiny but mighty, quail eggs contain more protein per gram than chicken eggs. They're also packed with B12, selenium, and iron. Five quail eggs give you roughly 6g of protein, making them a fun and gourmet alternative.

4. Tempeh

While tofu gets all the fame, tempeh — a fermented soybean product — is the real MVP. It contains about 19g of protein per 100g, plus the fermentation process adds gut-friendly probiotics.

5. Crickets (and Insects)

Yes, you read that right. Crickets contain up to 60g of protein per 100g when dried, making them one of the most protein-dense foods on Earth. Plus, they’re packed with B12 and iron and have a low environmental impact.

6. Duck Breast

Duck often gets ignored, but it’s a protein powerhouse. One 100g serving of duck breast (skinless) has about 27g of protein and a rich, satisfying flavor. It’s also high in iron and zinc.

7. Lupin Beans

A legume from the Mediterranean, lupin beans are gaining traction in the health world. They contain over 25g of protein per 100g, are gluten-free, and have a nutty flavour. You can snack on them straight or grind them into flour.

8. Seitan (Wheat Meat)

For plant-based eaters, seitan is pure gluten — and pure protein. It delivers around 21g of protein per 100g, has a meaty texture, and absorbs flavor like a sponge. Great in stir-fries or as a meat substitute.

9. Mussels

Shellfish doesn’t get enough love. Mussels are low in fat but loaded with protein — about 24g per 100g. They also bring omega-3s, B12, and selenium to the table, with a much smaller environmental footprint than meat.

10. Black Soldier Fly Larvae (BSFL)

Still niche but rapidly growing, BSFL are being touted as the next big thing in sustainable protein. They contain up to 50g of protein per 100g dried, and are already used in some protein bars and pet foods.

Whether you're a foodie, fitness enthusiast, or sustainability warrior, these lesser-known protein sources offer a world of benefits beyond the usual fare. Next time you're planning meals or searching for a new supplement base, give these a shot — your body (and the planet) might thank you.