Most commonly available alternatives of egg for protein consumption include soy and soy-based products like tofu and tempeh. Chickpeas, legumes and lentils usually provide 8 grams of protein per 1/2 cup. For those who consume dairy, paneer, Greek yogurt and curd provide high-quality protein along with calcium and probiotics. Quinoa, a gluten-free option, provides 7.5 grams of protein per cup.