If you eat meat, it’s hard to talk about protein without bringing up chicken breast. The ingredient offers 25 grams of protein per 3-ounce serving — which, compared to other protein sources, is hard to beat by weight, according to registered dietitian nutritionist Maddie Pasquariello, MS, RDN. Chicken breast is also lean, versatile, relatively easy to find, and well-tolerated by folks on limited diets.

But if you’d like to switch things up, you’re in luck. Some foods have more protein than chicken breast, making it possible to diversify your meals without sacrificing your protein intake.

1. Textured vegetable protein

Protein content: 44 grams per 3-ounce serving

Textured vegetable protein, which is made of soy flour, is a stellar source of protein, according to Pasquariello. It also provides some fiber, iron, and potassium, though the exact nutrient breakdown depends on the brand. “It can be used as a vegan alternative to beef or ground turkey, so you may find it in recipes for homemade veggie burgers, meatballs, chili, or stews,” Pasquariello explains.

2. Canned albacore tuna

Protein content: 33 grams per 5-ounce can

As Dru Rosales, MS, RD, points out, canned albacore tuna is a solid protein source, packing in more protein than a chicken breast. Tuna also “provides omega-3 fatty acids, which have been shown to support brain, eye, and heart health,” Rosales adds. Canned tuna is most commonly prepared as a sandwich filling, but if you’re looking for something different, try eating it over salad greens or wrapping it in seaweed, as Rosales suggests.

3. Tofu

Protein content: 30 grams per two cups

Tofu is a soybean curd that’s usually sold in blocks. It provides a generous amount of protein and is endlessly versatile. “Not only is it a complete protein for building and maintaining muscle mass, but it’s also an overlooked source of calcium,” Rosales says. The best part? You can substitute tofu for any protein in your favorite recipes, she notes. It’s delicious in soup, lettuce wraps, salads, and stir-fries.

4. Seitan

Protein content: 27 grams per 3-ounce serving

Seitan is a meat alternative made of water and vital wheat gluten. Keep in mind that seitan is quite bland on its own, so look for recipes that use marinades or cook it in sauce, Pasquariello recommends. You can also buy a variety that’s pre-marinated and flavored. Use seitan just like you would strips of chicken or beef; think of sandwiches, fajitas, and stir-fries.

5. Cottage cheese

Protein content: 27 grams per cup

Thanks to its high protein content, cottage cheese has become a star on social media. Along with protein, cottage cheese contains calcium and probiotics, or “good” bacteria that benefit the gut. “Pair it with berries and granola, blend in a smoothie, or enjoy it with toast, cracked pepper, and sliced tomatoes,” Rosales recommends. You could even blend it with eggs.

6. Edamame

Protein content: 27 grams per cup and a half

For a source of plant-based protein, reach for edamame. One and a half cups provide about 27 grams of protein, along with twice as much iron as chicken breast, according to Rosales. “Iron is essential for the transport of oxygen in our bodies, as well as hormone production,” she explains. Enjoy edamame in stir-fries, grain bowls, or your favorite rice recipe.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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