5 High-Protein Grains—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 protein. 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.

How to Eat

• Spelt has a nutty flavor profile, making it ideal in warm grain salads with seasonal vegetables, says Jessica Zinn, MS, RD, CDN, CDCES, registered dietitian at Northwell’s Lenox Hill Hospital.
• Roast spelt for a crunchy addition to salads, grain bowls, oatmeal, cottage cheese, or Greek yogurt, suggests Coogan. 
• Cook spelt as a breakfast cereal.

Kamut

Kamut is an ancient type of grain, according to Coogan. Also known as khorasan wheat, it contains nearly 10 grams of protein 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.

How to Eat

• Use kamut as you would rice in bowls, pilafs, salads, or soups, says Coogan.
• Coogan says you can air fry kamut for a crunchy snack.
• “Use kamut flakes as granola and in baked goods,” suggests Coogan.
• The flour form can be used to make homemade pasta, per the experts at Utah State University. 

Teff

In one cup of cooked teff, you’ll get almost 10 grams of protein, 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.

How to Eat

• “Teff can be added to salads for a nutty crunch,” shares Goodridge.
• Zinn says teff can be cooked as porridge for a high-protein, high-fiber breakfast cereal.
• When ground into a flour, teff can be used in breads, muffins, and injera, an Ethiopian flat bread, according to Zinn.

Amaranth

Amaranth is a pseudocereal, or a seed that’s enjoyed as a grain. It offers approximately 9 grams of protein 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.

How to Eat

• Pop amaranth like popcorn, says Goodridge.
• Toss the grain into your next batch of homemade granola.
• Use amaranth flour for baking, per Coogan.
• “Amaranth can also be used in veggie burgers to add additional protein, fiber, and texture,” shares Zinn.

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 protein, 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. 

How to Eat

• Use quinoa in dishes that typically call for rice, such as fried rice, says Zinn.
• “Quinoa is great served cold, which makes it an excellent option to add to salads for a protein boost,” shares Zinn.
• Make a breakfast cereal by cooking quinoa with milk or water, suggests Goodridge.
• Use quinoa instead of breadcrumbs to bind vegetable burgers.