You Should Try These Beans That Have More Protein Than An Egg

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So, you saw our list of foods with more protein than eggs and were intrigued. Still hungry for more protein-packed goodness? Allow us to introduce you to an absolute superstar in the realm of not just protein, but fiber as well: lupini beans. Don't let the name fool you. These jumbo beans aren't going to substitute for navy beans or pintos in a three-ingredient baked bean chili mac. No, lupini beans — also known as lupins, lupin beans, or as "tremoços" in Portuguese and "altramuces" in Spanish – are widely used as a snack. On the Iberian peninsula and in parts of the Middle East, they are pickled and served as bar food.

One serving of lupini beans is packed with four grams of protein and three grams of fiber! Best of all, it's super easy (albeit a smidge costly) to enjoy these beans. The brand Brami sells snack packs in various flavors, including Chili & Lime and Mediterranean Medley. Looking to get creative with your beans? You can buy them unflavored and ready to eat in a 32-ounce jar by the brand Eastern Feast. 

Note that, while you can technically buy dried lupini beans at the grocery store for a tremendous savings, you will pay for your beans in the ways of time and effort. Even if you buy sweet lupini beans – which are just less bitter and not actually sweet — you face a long soaking and pressure-cooking process to remove a deep bitterness from the beans, which is often described as poisonous in flavor. For bonus inconvenience, they can also make you pretty sick if they aren't cooked properly. For easy popping and protein loading, buy the beans already prepared!

We previously discussed how you can add an egg to a baked potato for added protein, but adding lupini beans to your plate for a nutritious and delicious upgrade isn't hard, either! The slight crunch and briny savor of these beans are a natural pairing for salads and poke bowls. You can also mash the beans into a hummus analog, since they come from the same branch of the legume family tree as chickpeas. On that note, they are also a close relative of peanuts, so proceed with caution if you have an allergy! Interestingly, lupini beans have also been historically milled into a vegan flour that can jack up the protein content of your baked goods or work as a neutral thickener for foods like smoothies or sauces.

The only bummer about lupini beans, as mentioned, is the price. For those in the Western hemisphere, lupinis can get pretty costly, especially if you want to incorporate them into your diet as a staple protein source. Social media users on Reddit have suggested that, if you search for lupinis at Middle Eastern specialty markets, you can find much better deals than you will get on Amazon or at traditional American/Canadian supermarkets. Those looking to get more protein in their diets — which accounts for a lot of us! — will likely find lupinis a worthy and versatile nosh.