6 High-Protein Pantry Staples You Should Always Have On Hand

Stock Your Fridge With These High-Protein Pantry Staples

Eating more protein doesn’t have to mean eating more meat – nor does it have to mean more dairy or more work in the kitchen.

Instead, adding more protein to your diet can be as easy as stocking your fridge with these high-protein pantry staples. They’re all gluten-free – many are vegan!


6 Protein-Packed Pantry Staples

Lentils. They not only make a great meat substitute in things like tacos and pasta sauce, they also pack a whopping 18 grams of protein per cup! Toss lentils in salads, purée them with tahini for a heartier take on hummus, make a lentil soup, or just eat ’em plain.

Canned Salmon + Sardines. Canned fish gets a bad wrap, but with its uber long shelf-life its a great go-to for a protein-packed meal when your fridge is empty (salmon has 36 grams of protein per 6-ounce can, sardines have 32.5 grams of protein per 4.375-ounce can). Plus, it’s cheap! Just be sure to by BPA-free canned fish and always opt for wild, sustainably caught varieties.

Raw Almonds. With 20 grams of protein per cup, as well as loads of healthy fats, fiber, and vitamins like calcium and Vitamin E, almonds are a great go to snack on their own or tossed into salads, oatmeal, and more.

Peanut Butter. Top celery sticks, apply slices, or a cup of oats with 2 tablespoons of organic peanut butter and you’ll be adding 7 grams of protein to your snack time. Or, you can just dig in with a spoon. (Only us?!)

Quinoa. Sure it’s a superfood. Sure it’s trendy. But it’s also damn good and packed with protein (one cup of this grain has 8 grams of protein!). Use it instead of oats or rice in all your favorite dishes for a protein packed dish.

Canned Chickpeas. There are 24.5 grams of protein in a can of chickpeas! Rinse ’em off and snack on ’em right out of the can, make Crispy Salt + Pepper Chickpeas, or try your hand at Za’atar Hummus!

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