The Mediterranean diet has always been among the best guidelines for a balanced diet and lifestyle. Since the rise of plant-based foods, many people have switched from animal products to more plant-based and organic products. According to studies, there are foods that can replace the protein provided by eggs, such as lupini beans, hemp seeds, pumpkin seeds, peanuts, seitan, tempeh, and firm tofu.
Experts recommend choosing different types of foods for meals
Eggs are still a food that belongs in every kitchen if we want them to. But Mediterranean cuisine proves that you can build muscle, recover properly from exercise, and enjoy diverse flavors without relying on them. Experts recommend choosing different types of foods for meals, reducing ultra-processed snacks, and allowing you to enjoy dinners with real foods.
Seven foods you can try instead eggs:
Lupini beans: Bright, briny, and sold in little jars across the Mediterranean, these yellow legumes are almost pure protein. Toss them into a citrus-olive salad or pulse into a hummus that needs no tahini.
Hemp seeds: Hulled hemp hearts carry all nine essential amino acids.
Pumpkin seeds: Blend them with garlic, basil, and extra-virgin olive oil for a protein-rich pesto to dress whole-wheat fusilli.
Peanuts: The world’s cheapest protein hack. You’ll satisfy craving crunches in a meal context, not a snack spiral.
Seitan: Made from wheat gluten, seitan sautés like strips of chicken yet registers just trace fat.
Tempeh: Fermented soy brings gut-friendly microbes plus protein.
Firm tofu: Tofu may trail seitan in protein density, but as a complete protein with bone-boosting calcium it earns its spot.
Plant-based alternative that contains similar proteins
On the other hand, eggs are also often used in desserts. So, in the case of baking, we know that eggs are used in baking because they contain proteins that help fix and bind ingredients. So, all we need is a plant-based alternative that contains similar proteins to have light and fluffy cakes without eggs. In this case, flax seeds, chia seeds, nut butter, tofu, chickpeas, carbonated water, or prepared egg substitutes can be used.
Protein tables are expressed on a dry weight basis, so comparisons can seem biased if you forget that grains and legumes swell with water once cooked. Lupins, which provide between 36 and 42 g per 100 g in the jar, drop to about 16 g when added to salad. Still, gram for gram, they slightly outperform eggs.
It’s not about being vegan or vegetarian, but about taking advantage of all the resources that food provides
It’s important to remember that with today’s access to information, we have to take advantage of this advantage. It’s something our grandparents and even our parents didn’t have, decades ago. Therefore, being able to access this information and knowing the true properties of all foods is essential for a balanced diet. And not only for this reason; unfortunately, there are people who suffer from allergies or intolerances, so knowing that there is a wide range of different options is vital. It’s not about being vegan or vegetarian, but about taking advantage of all the resources that food provides, and not continuing to depend so heavily on foods that come from animals.
