I'm a heart surgeon and gut health expert: My 6 favorite high-protein foods—that aren't meat

CNBC

08-08-2025

You don't need to eat a big slab of meat every day to meet your protein needs. In fact, loading up on animal-based protein, especially from factory-farmed sources, can do more harm than good.
Studies show that an excessive amount of red meat can lead to increased inflammation, accelerated aging, and increased risk of chronic disease. One major culprit? A sugar molecule called "Neu5Gc," commonly found in red meat. Your body sees it as a foreign invader, triggering an immune response that can lead to long-term inflammation.
Of course, you should always consult with your doctor before making any drastic changes to your diet. But for many people, plant-based protein can be a powerful alternative that's packed with benefits like fiber, healthy fats, and anti-inflammatory polyphenols.
Plus, research has continuously shown that non-meat protein sources can be better for your health and longevity. Here are six high-protein foods I recommend to patients — and am a fan of myself.
Lentils are my top choice when it comes to legumes. They're one of the most protein-rich legumes, with fewer calories than most. They're also higher in resistant starch and prebiotic fiber, which feed your gut microbiome.
Pro tip: Soak or pressure-cook lentils to reduce lectins, which can impact or slow down nutrient absorption. You can add lentils to soups, stews, or homemade veggie burgers.
Hemp seeds are one of the rare plant-based proteins that contain all nine essential amino acids, making them a complete protein.
They're rich in omega-3s, magnesium, and gut-friendly fiber. Just be sure to choose organic, cold-pressed hemp protein with no added sugars.
Pro tip: Trader Joe's sells organic hemp protein power, which I like adding to smoothies. You can find hemp hearts at Costco — perfect on salads or roasted vegetables.
Native to Brazil's Cerrado region, Barù nuts pack more protein per serving than nearly any other nut. They're also full of antioxidants and fiber, and have a satisfying, earthy crunch.
Pro tip: You can usually find Barù nuts at grocery stores, but if you don't, try looking online. I love snacking on a handful daily. They taste like a cross between peanuts and almonds.
This blue-green algae is one of the most protein-dense foods on the planet (by weight, it's nearly 70% protein). It contains iron, B vitamins, and a powerful antioxidant called phycocyanin that helps support brain and immune function.
Pro tip: Try adding spirulina to your smoothies or juices. You can also substitute it with chlorella, another nutrient-rich algae, in powder or tablet form.
Flaxseeds don't get enough love, but they're a fantastic source of plant protein, omega-3s, and lignans, which have hormone-balancing benefits.
When flaxseeds are in their whole form, you cannot digest their beneficial compound, so always choose ground flaxseeds.
Pro tip: I like to keep a bag of organic whole flax in the refrigerator and grind it as needed to ensure freshness (just like you'd only grind coffee beans right before brewing). Add to smoothies, sprinkle on salads, or try my cinnamon flaxseed mug in a muffin recipe for a quick, healthy breakfast.
Sick of quinoa or couscous? Sorghum is a protein-rich ancient grain with a subtly sweet, nutty flavor. One cup has 21 grams of protein (more than twice that of quinoa), and three ounces of sorghum has more iron than a serving of steak!
Even better? It's a great source of polyphenols and one of the few lectin-free grains.
Pro tip: Use sorghum flour for gluten-free baking, or look for it in pasta form for a high-protein, plant-forward meal.