5 Vegan superfoods that are healthier and more   protein-packed than eggs

Eggs have long been considered a powerhouse of nutrition, especially for their high protein content and essential nutrients. However, several vegan superfoods not only provide more protein per serving but also come packed with additional fibre, antioxidants, and healthy fats, making them an excellent plant-based alternative.

1. CHIA SEEDS THE COMPLETE PROTEIN POWERHOUSE

Protein Content: 16g per 100g

Why it's better

Chia seeds are a complete protein, meaning they contain all nine essential amino acids that the body needs.

They are rich in omega-3 fatty acids, which are great for brain and heart health.

High in fiber, which aids digestion and promotes gut health.

How to use

Make chia pudding by soaking them in plant-based milk overnight.

Add to smoothies, oatmeal, or sprinkle on salads for extra nutrition

2. HEMP SEEDS RICH IN PROTEIN & HEALTHY FATS

Protein Content: 31g per 100g

Why it's better

• More than 5x the protein of eggs per 100g

• Loaded with omega-3 and omega-6 fatty acids, which support brain and joint health.

• Contains iron, magnesium, and B vitamins, making it a nutrient-dense food.

How to use

Blend into smoothies for a creamy texture.

Sprinkle on avocado toast, and salads, or mix into granola.

3. LENTILS THE PROTEIN-PACKED LEGUME

Protein Content: 25g per 100g

Why it's better

• Lentils contain more protein per serving than eggs, making them a staple for plant-based diets.

• High in iron and folate, which support red blood cell production.

• Rich in fiber, keeping you full for longer and supporting digestion.

How to use

• Make a hearty lentil soup or curry.

• Use in salads, burgers, or stews for an extra protein boost.

4. QUINOA THE PROTEIN-RICH SUPER GRAIN

Protein content: 8g per 1 cup cooked

Why it's better

• Unlike most grains, quinoa is a complete protein, containing all essential amino acids.

• Gluten-free and packed with iron, magnesium, and antioxidants.

• Helps regulate blood sugar levels and provides sustained energy.

How to use

Use as a base for grain bowls, salads, or stir-fries.

Swap rice with quinoa for an extra protein boost.

5. SPIRULINA THE MOST NUTRIENT-DENSE SUPERFOOD

Protein Content: 57g per 100g

Why it's better

• Spirulina has almost 10 times more protein than eggs per 100g

• Contains vitamin B12, iron, and chlorophyll, which support energy production and detoxification.

• Acts as a natural antioxidant and immune booster.

How to use

Add 1-2 teaspoons of spirulina powder to smoothies or juices.

Mix into energy balls or protein bars.

These vegan superfoods offer more protein, fiber, and essential nutrients than eggs while being cholesterol-free and packed with antioxidants. Whether you're plant-based, allergic to eggs, or just looking for healthier alternatives, incorporating these superfoods into your diet will fuel your body and boost your health.