Ready to protein up your pantry? Whether you’re new to eating plant based or want to make sure you’re getting enough protein in your day, there are plenty of plant based pantry foods that are rich in protein, versatile, and delicious. Here are six high-protein plant based staples to stock up on: quinoa, beans, lentils, chickpea pasta, oats, and nuts. Let’s dive into why these should be a part of your pantry.

1. Quinoa

This ancient grain is not only high in protein but also a complete protein, meaning it contains all nine essential amino acids. With about 8 grams of protein per cooked cup, quinoa is a great base for salads, power bowls or as a side dish. It’s also rich in fiber, magnesium, and iron, making it a nutritional powerhouse.

How to use it:

• Make a quinoa salad with fresh veggies, nuts, and a tangy vinaigrette
• Sub in quinoa for rice in stir-fries and power bowls
• If oats aren’t your thing, use quinoa as a your breakfast “oatmeal” instead and top with berries, cinnamon & seeds

2. Beans

Beans are an easy protein rich staple to have on hand. They come in a variety of types including black beans, kidney beans, and chickpeas, so you can choose what you like. Packed with about 15 grams of protein per cooked cup, beans are also an excellent source of fiber, iron, and folate. They are incredibly versatile and can be used in soups, stews, salads, and even dips and sauces.

How to use them:

• Make black bean tacos
• Use a mix of beans in your chili or soup for a protein boost
• Make a creamy hummus with white beans or chickpeas
• Make an easy bean salad with fresh veggies & an olive oil & red wine vinegar dressing

3. Lentils

Lentils are another excellent plant-based protein source, providing about 18 grams of protein per cooked cup. They come in various colors, such as green, red, and brown, each with its own unique flavor and texture. If you’re just starting out, choose red lentils as they’re the quickest and easiest to cook. Lentils are also rich in fiber, folate, and iron.

How to use them:

• Cook a warm and spicy lentil curry
• Add lentils to salads for extra protein and texture
• Make a lentil loaf as a meat-free alternative
• Cook them in tomato sauce for a plant based “bolognese”

4. Chickpea Pasta

For pasta lovers, chickpea pasta is a game-changer. Made from chickpea flour, it offers around 17 grams of protein per cooked cup, significantly more than traditional wheat pasta. It’s also gluten-free and high in fiber, making it a nutritious choice for those with dietary restrictions. Check your grocery or health food store and make sure the only ingredient is chickpea flour. Lentil pasta is also a great option.

How to use it:

• Toss chickpea pasta with your favorite marinara sauce and veggies
• Make a protein-packed summer pasta salad

5. Oats

Oats are not only a great source of complex carbohydrates (the good ones that your body needs), but also provide about 6 grams of protein per half-cup serving. They are incredibly versatile and can be used in both sweet and savory dishes. Oats are also high in fiber, particularly beta-glucan, which supports your beautiful heart.

How to use them:

• Start your day with a warm bowl of oatmeal topped with berries, seeds and nuts
• Make overnight oats for a quick, on-the-go breakfast
• Use oat flour in baking for added nutrition – you don’t need to buy oat flour, just pulse your oats in a small blender or food processor until you have a flour

6. Nuts

Nuts are a super easy and nutritious snack that also pack a good amount of protein. Almonds, walnuts, and cashews provide around 6 grams of protein per ounce. They are also rich in healthy fats, vitamins, and minerals. Always choose raw nuts as roasted ones are often made with unhealthy oils.

How to use them:

• Sprinkle nuts over salads for added crunch and protein
• Add nut butter to your smoothie or dip a cut up apple in it for a snack
• Take them with you for an easy snack anytime, anywhere

Adding these high-protein, plant based staples into your day is an excellent way to ensure you’re meeting your protein needs. They are not only high in protein but also offer a ton of additional essential nutrients. By keeping your pantry stocked with quinoa, beans, lentils, chickpea pasta, oats, and nuts, you’ll be well-equipped to create a variety of delicious and nutritious meals. Happy cooking and eating!