4 High-Protein Grains for Filling Meals

People following a plant-based diet often wonder how to get enough protein. However, there are plenty of vegan protein sources, some of which you might already eat, such as ancient grains.

Another benefit of incorporating protein-rich foods is that they can help you feel fuller for longer. Research from Harvard suggests that eating more protein increases meal satiety, particularly when replacing refined carbohydrates.

Among the easily incorporated plant proteins, certain ancient grains stand out as ideal protein-packed bases for bowls or additions to soups. These four grains offer benefits beyond protein, but they are an easy way to add up to 10 grams of protein per meal:

Quinoa, a well-known healthy grain, contains 8 grams of protein per cup according to the USDA. It is a complete protein, meaning it contains significant levels of all nine essential amino acids. Quinoa is also a good source of iron and magnesium, and because it is a seed rather than a true grain, it is gluten-free.

Amaranth is also a complete protein, with 9 grams of protein per cup of cooked amaranth, according to the USDA. It has three times the fiber of traditional wheat and is a low-FODMAP food, meaning it might be easier to digest for some people.

Kamut, also known as Khorasan wheat, is not gluten-free. Each kernel is about twice the size of modern wheat varieties, making it a different eating experience than smaller grains like quinoa. According to the USDA, 1 cup of cooked kamut provides 10 grams of protein, making it the most protein-packed grain on the list. You will also find it ground into flour.

Teff, another gluten-free grain native to North Africa, rounds out the list. The USDA reports that 1 cup of cooked teff contains almost 10 grams of protein, though it falls short of 10 grams. This ancient grain may also have a positive impact on the gut microbiome.

Whether you're a vegetarian or not, swapping out rice or pasta for these grains can be a tasty way to boost the protein in your evening meal. Their naturally nutty flavor makes them a great match for seasonal autumn and winter vegetables, such as your favorite leafy greens and squash.