They’re probably sitting in your pantry right now.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Small pantry staples can meaningfully boost your daily protein intake.
- Chia seeds, green peas and quinoa add protein to many meals conveniently.
- Continue to enjoy high-protein foods, but these options can also help you meet your protein goals.
Hitting your daily protein target isn’t just about building meals around a chicken breast, a can of tuna or another bowl of cottage cheese. While these are great protein sources, there are other unassuming foods probably sitting in your pantry that can help you reach your protein goals.
“Protein can sneak into your day in smaller, less obvious ways through foods you might not typically think of as ‘protein foods,’” says Jill McNutt, M.S., RDN.
Samantha Peterson, M.S., RDNcalls this protein layering: “Instead of expecting one food to do all the heavy lifting, you build meals and snacks with a few foods that each contribute protein.” By the end of the day, it all adds up.
Here are three pantry staples that make excellent, underrated additions to your protein routine.
1. Chia Seeds
Chia seeds are a great example of a pantry staple that can help boost protein in an easy way. “Adding chia seeds to meals that already contain protein is a simple way to increase the total protein content without making the meal more complicated,” says Peterson. A 1.5-ounce (45-gram) serving of chia seeds packs almost 8 grams of protein. Not bad for something you can simply add to many meals without a second thought.
While chia seeds aren’t typically the main protein on a plate, their versatility is a big part of what makes them so practical. “You can stir them into oatmeal, overnight oats, yogurt, smoothies or cereal,” says Peterson. “Sprinkle them onto salads or toast, or use them to make chia pudding, muffins or energy bites,” she continues. Since they absorb liquid well, they also add a satisfying texture to whatever you’re making.
Beyond protein, chia seeds provide fiber, omega-3 fatty acids and minerals like magnesium.
2. Canned Green Peas
Canned green peas rarely come to mind when people think about protein, but a half-cup serving delivers almost 4 grams.
What makes them especially convenient is that they require almost no effort to use. “You can keep a can in your pantry and throw them into just about any meal for some extra protein and nutrients,” says McNutt. Soups, grain bowls, stir-fries, pasta and rice could easily be enhanced by adding green peas. Frozen peas work just as well and are equally as easy to keep on hand.
Even better? Peas can be counted as both a vegetable and a protein food. That means this simple addition to your plate contributes to two food groups at once. Just rinse canned peas before using them to reduce the sodium content.
3. Quinoa
“Quinoa is an excellent example of a plant-based protein that can easily fit into everyday meals,” says Jaime Shelbert, RDN, LDN.
One cup of cooked quinoa provides 8 grams of protein, and unlike most plant-based proteins, it’s a complete protein, meaning it contains all nine essential amino acids. “There are misconceptions that plant-based proteins lack the flavor, texture and satiety of animal-based proteins, so quinoa and other lesser-known options are often underutilized,” Shelbert adds.
It’s also more versatile than most people realize. Quinoa works as a base for grain bowls and stir-fries, adds texture to soups and serves as an alternative to rice. You can even stir it into oatmeal for an extra boost of protein and fiber. To prepare it, Shelbert recommends rinsing it thoroughly under cold water using a fine-mesh sieve, then cooking it in a 1-to-2 ratio of quinoa to water or broth for about 15 minutes. One cup dry yields 3 cups cooked, so it’s easy to make a big batch and use it throughout the week.
Our Expert Take
None of these foods are meant to replace the high-quality protein sources you’re already eating, but they don’t need to. Consuming a variety of protein foods is a simple and convenient way to meet your daily needs.
Before going to the grocery store, check your pantry for staples like chia seeds, canned peas and quinoa, which can help you reach your protein goals without requiring much change to the way you already eat. It’s often the small additions that make the biggest difference.
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