13 Pantry Items That Have More Protein Than You Think

Protein is a crucial part of every diet. You need protein to build and maintain muscle, and it also helps your body function optimally. When most people look for high-protein foods, they go directly to the fridge or freezer aisle, as this is where most meat and dairy products are found. While meat is certainly high in protein, there are also many pantry staples you might not know are also high in protein.

Dried beans, chickpeas, and lentils are all healthy high-protein pantry essentials. Several seeds, including pumpkin seeds, sunflower seeds, and chia seeds are also loaded with protein and other nutrients. Hemp hearts provide 10 grams of protein in just three tablespoons. Nut butter and nuts, especially peanuts and almonds, are a delicious source of protein. Several types of pastas, oats, and many canned soups are also packed with protein.

Getting enough protein in your diet can sometimes be challenging. This is particularly true if you find yourself on a tight budget or are a strict vegetarian. The good news is you don’t need to buy expensive meat or dairy products to get all the protein you need. Below is a list of popular pantry items that have more protein than you may have thought.

13 Pantry Items That Are A Good Source Of Protein

1. Chickpeas

Protein Per Serving: 8 grams (⅔ cup cooked)

Chickpeas (also called garbanzo beans) are one of the most delicious and versatile legumes on the planet. You can use it to make flour, pasta, hummus, and so much more. They are also delicious on their own, or added to salads and various other dishes.

You can store dried chickpeas in your kitchen pantry, or purchase the canned version. Both the dried and canned versions are a great source of protein, and are great for a healthy diet.

2. Quinoa

Protein Per Serving: 8 grams (one cup cooked)

Quinoa has exploded in popularity in the last decade. It went from being a novelty salad bar item to commonplace on restaurant menus around the world. It is a healthy and highly nutritous alternative to rice. 

Quinoa is also packed with protein. It has significantly more protein than rice, making it a great pantry item to pair with vegetables, as this side dish will boost the amount of protein in any vegetarian meal.

3. Nut Butters

Protein Per Serving: 3 to 5 grams (one tablespoon)

One of the tastiest pantry items also happens to be a great source of protein. Nut butters like peanut butter and almond butter are fantastic sources of protein. One spoonful of this creamy deliciousness has as much protein as many types of cheese.

Keep in mind nut butters are also high in natural fats, so it’s important to consume them in moderation. Many nut butters are packed with sugar and additives. Try to find a more natural nut butter, as they are healthier, and often higher in protein.

4. Lentils

Protein Per Serving: 12 grams (⅔ cup)

Lentils are a vegan’s best friend. They are a very versatile legume that you can prepare in all sorts of cuisines, from Indian to Latin American, and even African. Additionally, these lens-shaped seeds cook in a fraction of the time it takes to cook almost any other dried legume or bean.

Lentils are cheap, tasty, and loaded with protein. They are a pantry essential for everyone. You can cook them simply in a crockpot, add them to soups, or make a gourmet and exotic meal with them, all while providing your body with the protein it needs.

5. Pumpkin Seeds

Protein Per Serving: 9 grams (¼ cup, shelled)

Beans and legumes aren’t the only naturally growing foods with lots of protein. Many seeds are also shockingly high in protein. One great example is the pumpkin seed.

Once popular only around Halloween and Thanksgiving, pumpkin seeds are now commonplace in many baked goods, salads, and even granola. Not only do they provide a robust green color and lovely flavor, but they are also one of the highest-protein seeds on the planet. They are also great pantry items to have on hand in anticipation of a hurricane.

6. Peanuts

Protein Per Serving: 9 Grams (¼ cup, raw and shelled)

Peanuts are a wildly popular pantry item. For one, you can find peanuts in all types of flavors and preparations. You can get peanuts in the shell, roasted, as cocktail peanuts, and even honey-glazed.

They are great sweet or savory, and are popular in many types of cuisine. You can add them to sauces or sprinkle them on top of a dish. Either way, these inexpensive and tasty legumes are also high in protein.

7. Hemp Hearts

Protein Per Serving: 10 grams (3 tablespoons)

Hemp products are more widely available than ever before. Not only does hemp make great rope, but it also makes delicious hemp hearts. Hemp hearts are nutty and softer than seeds. Their texture makes them great for sneaking into sandwiches, salads, and yogurt.

They are shockingly high in protein, which means you only need one tablespoon of this unique hemp product to enjoy all its nutritional benefits.

8. Sunflower Seeds

Protein Per Serving: 7.25 grams (¼ cup)

Another popular and tasty seed that has more protein than you might think is the forever classic sunflower seed. Sunflower seeds are not just fun to crack open with your teeth, but they are also a great way to get your daily protein intake.

Sunflower seeds taste great in salads and side dishes and are great when added to trail mix, or even on their own with a bit of salt. They also tend to be one of the cheaper seed options for those looking for inexpensive pantry items with a high-protein content.

9. Dried Beans

Protein Per Serving: Between 5-12 grams (depending on the type of bean)

Just about every type of bean is a good source of protein. Dried beans are excellent high-protein essentials as they don’t expire for years, and don’t have any added salt or preservatives that some canned beans have.

Some dried beans that are particularly high in protein and great for cooking include cannellini beans, kidney beans, red beans, and black beans.

10. Many Canned Soups

Protein Per Serving: Varies based on soup type and brand

If you are looking for a pantry item with lots of protein that requires almost no effort to prepare, then look no further than canned soup. Not all canned soup has a ton of protein, but many soups do.

Look for soups packed with beans and meat, and avoid creamed soup and broths, as they aren't likely to have much protein at all. Keep in mind the cheapest soups usually have less protein.

11. Chia Seeds

Protein Per Serving: 4.7 grams (1 oz)

Chia seeds are called a superfood, and all you need to do is look at the nutrition facts to understand why. These miracle seeds are a complete protein, which means they contain all essential amino acids. 

They are also higher in omega-3 fatty acids than any other plant-based food. They even have a high fiber content. This means by folding chia seeds into your food and having them stocked in your pantry, you are keeping your body healthy and happy.

12. Oats

Protein Per Serving: 5 grams (½ cup rolled oats)

Oats have long been known to be a healthy and beneficial way to start your day. Oatmeal has been linked to lowered cholesterol and other health benefits. While oats and oat flour are high in carbohydrates, they also contain a substantial amount of protein per serving.

This means a cup of oats in the morning is a great way to begin your day, and adding some chia seeds or other seeds to your oats makes this breakfast even healthier and more protein-rich.

13. Many Pastas

Protein Per Serving: 3-12 grams (depending on pasta type/ingredients) 

Pasta often gets a bad wrap for its high gluten and carbohydrate content. While pasta does indeed have many carbohydrates, it is often a good source of protein as well. Many dried pastas, especially those that incorporate egg, vegetables, or beans, are a great source of protein.

If you want to increase the protein you store in your pantry, make sure you look at the nutrition facts on pasta boxes before you add them to your cupboard shelves.

Summing Up Pantry Staples With More Protein Than You Think

If you thought all high-protein foods live in your refrigerator and freezer, think again. There are many common pantry items that have a substantial amount of protein. All beans and many legumes, including chickpeas, lentils, and peanuts, are high in protein. Nut butters and nuts are also a tasty source of protein. Several seeds, including chia seeds, sunflower seeds, and pumpkin seeds are also shockingly high in protein.

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