5 Grains That Are Packed With Protein—and the Best Ways to Eat Them

When it comes to foods high in protein, many people reach for meat, eggs, and legumes. But you're not limited to these options; there are plenty of high-protein grains to enjoy. These ingredients provide a plant-based alternative to animal foods, which is helpful if you're trying to eat less meat. They're also a good source of fiber, which works with protein to enhance satiety and reduce hunger. They also provide essential vitamins and minerals, making them some of the healthiest foods you can eat

It's worth noting that all types of grains, even low-protein ones, have a place in a balanced diet. However, if you're looking for high-protein varieties to support muscle maintenance, satiety, or recovery after sickness, consider the following grains. Add them to your next meal for an instant boost of protein, or try one of these dietitian-approved serving suggestions

Spelt

One cup of cooked spelt boasts nearly 11 grams of protein1. It's also a source of manganese, zinc, and iron, says Samantha Coogan, MS, RDN, LD, FAND. Plus, spelt contains fiber, an essential nutrient for gut health. But take note: Spelt is not gluten-free, making it unsuitable for those who need to avoid gluten.

Kamut

Kamut is an ancient type of grain, according to Coogan. Also known as khorasan wheat, it contains nearly 10 grams of protein2 per one cup cooked, in addition to magnesium, zinc, manganese, iron, and fiber. Furthermore, although kamut has gluten, it may be tolerable for those with gluten sensitivity—though it should still be avoided by those with celiac disease and wheat allergies, says Coogan.

Teff

In one cup of cooked teff, you'll get almost 10 grams of protein3, says Beth Goodridge, RD, at Kaiser Permanente in Northern California. Plus, "it's rich in calcium, iron, B vitamins, and fiber," says Zinn. A gluten-free ingredient, teff can be ground and used in place of wheat flour in baking

Amaranth

Amaranth is a pseudocereal, or a seed that's enjoyed as a grain. It offers approximately 9 grams of protein4 per one cup cooked. Plus, it contains all the manganese you need in a day, says Goodridge. "Manganese supports brain and neurological functioning in the body," she adds. What's more, amaranth is gluten-free and provides antioxidants, magnesium, and iron, according to Coogan

Quinoa

Quinoa, like amaranth, is a seed that's eaten like a grain. In one cup of cooked quinoa, you'll get more than 8 grams of protein5, according to Goodridge. Quinoa is also rich in fiber, along with magnesium, iron, folate, and potassium, per Zinn. Plus, the grain is gluten-free and easy to prepare.

Starting your day with a hearty bowl of oatmeal is a great way to gain all the benefits of oats, one of nature's healthiest whole grains. Breakfast abstainers, we realize, may need further convincing, but for those who make oats part of their daily routine, this morning meal checks all the boxes, providing nutritious sustenance that other choices, like French toast or a stack of pancakes, just can't match. Ahead, nutrition experts explain oats' special powers and their favorite ways to eat them.

Via matha Stewart.com