If there was a popularity contest among macronutrients, protein would definitely win. Some health-conscious people, including food influencers, fitness enthusiasts, and wellness experts, make protein their top nutrient priority.
No wonder. This is because proteins have various functions throughout the body. “Protein, one of the three major macronutrients, is made up of amino acids and has many functions in the body, including providing energy, building and repairing tissue, and producing hormones and enzymes,” says Amy, RDN.・Mr. Davis says.
Protein also slows digestion and provides more stable energy levels, as well as slowing blood sugar responses. As a result, your blood sugar levels will rise or fall less dramatically after eating it.
When most people think of protein, they often think of fresh foods like red meat, fish, eggs, and dairy products. However, there are plenty of shelf-stable protein-rich options in your pantry. Having a protein-stocked pantry will help you meet your needs, whether you’ve been to the supermarket recently or not. Read below for the top 8 high-protein pantry staples.
- amy davisRDN, Registered Dietitian at Amy Davis Nutrition
High protein pantry staples
Your pantry may already have more protein-rich foods than you think, such as: But if you don’t, or you want to replenish your stock, here are eight delicious options that can be added to a variety of recipes and will stay fresh for months or more.
legumes
Whether beans, peas, or lentils, canned and dried legumes are both great staples to have on hand and are extremely high in protein. “Canned beans contain approximately 7 grams of protein per half cupIt’s great to have on hand to add to soups and salads or mix into dips,” says Davis. Like lentils, green peas are also readily available in canned and dried form. “Lentils are available cooked or dried and are available in approx. 9 grams of protein per half cup. Its hearty texture makes it a great substitute for meat in soups, stews, and veggie burgers,” Davis added. Canned legumes will last for 2 to 5 years in your pantry, while dried legumes will keep for about 2 to 3 years, so both options are worth the investment.
canned soup
There are few things more convenient than grabbing a can of soup from your pantry for a quick meal or hearty snack. And while not all canned soups are created equal when it comes to protein content (and overall health), many options are sure to contain key nutrients. It depends on the brand, but for example, 1 can of chicken noodle soup. Over 8 grams of protein. When browsing the canned food aisle for high-protein canned soups, look for options that include lean meats and legumes to ensure a notable amount of protein. For even healthier options, have less than 600 milligrams of sodium per serving and minimize the amount of full-fat dairy and red meat to minimize the content of saturated fat and dietary cholesterol. Find products that include: Most of the canned goods on this list have a shelf life of at least two years, including soups.
protein powder
If you’re a smoothie lover, you probably already have your favorite brand of protein powder. “Protein powder contains 20 to 30 grams of protein per serving and can be mixed into smoothies, overnight oats, or chia seed pudding for a protein boost,” says Davis. Some people like to add protein powder to baked goods for added preservation and health benefits. Protein powders rich in collagen peptides are also becoming increasingly popular, as collagen can help support the health of skin, bones, muscles, tendons, and cartilage. On the other hand, collagen peptides (or hydrolyzed collagen) better absorbed As a partially faulty product. “Like protein powders, collagen peptides can also be added to smoothies, blended into coffee, or added to baked goods for a protein boost,” Davis explains. The shelf life of protein powder varies by brand, but it can usually stay fresh for several months.
Quinoa
impressive 8 grams of complete protein per cooked cupquinoa is a typical high-protein pantry staple. Often classified as a grain, this seed not only offers a mild nutty flavor, but is also naturally gluten-free, making it perfect for serving guests as they walk through your front door. In addition, it is rich in fiber, various vitamins, minerals and botanical compounds. This South American staple serves as the perfect substitute for rice in stir-fries, stews, soups, salads, veggie burgers, and even hot cereals. Another good point is that it has a shelf life of 2 to 3 years when dried.
canned fish
“Canned fish such as tuna and sardines are packed with a lot of stuff. 20 grams of protein per 3 oz.and fortifies it with omega-3 fatty acids,” says Davis. Anchovies, mackerel, oysters, and crab are other canned seafood commonly found in grocery stores. “It’s great for mixing into salads or making into a comforting sandwich melt,” says Davis. Some people bake it as an addition to pasta, sauces, dips, or homemade sushi rolls.
nutritional yeast
A vegan favorite, nutritional yeast is not only an excellent source of protein, but also provides nutrients that are hard to come by for plant-based eaters, such as vitamin B12. “Just one tablespoon of nutritional yeast has 5 grams of protein“It’s great for sprinkling on top of dishes or mixing into dressings and sauces for a ‘cheesy’ flavor without the use of dairy,” Davis shares. This nutritious condiment is also delicious on toasted popcorn, Caesar salads, kale chips, scrambled tofu, soups, and roasted vegetables. Additionally, nutritional yeast can be stored in your pantry for up to two years.
beef or turkey sticks
Jerky has been a shelf-stable protein staple for years, but meat sticks, a variation on this classic, are all the rage right now. “For beef and turkey sticks, 10-12 grams of protein per servingIt’s a really convenient travel snack,” says Davis. And if you’re watching your saturated fat and dietary cholesterol intake, you can still enjoy this flavorful, satisfying convenience with lower-fat options like turkey sticks. Be sure to keep an eye on the sodium content of meat sticks, as they can add up quickly. Ideally, one meat stick should contain less than 250 milligrams of sodium (though this can be difficult to find). Each brand has a different shelf life, but you can usually expect it to last about 6 months or more.
nut butter and seed butter
There are many more nut and seed butters to choose from these days than there were even ten years ago, including peanuts, almonds, cashews, and sunflower seeds. Regardless of which option you choose, they are all concentrated sources of protein and contain approximately 7 grams in just 2 tablespoons. It also contains large amounts of heart-healthy fats, plant compounds, and certain vitamins and minerals. Nut and seed butters are great additions to baked goods, sauces, noodle dishes, dressings, smoothies, overnight oats, chia pudding, sandwiches (along with jelly), and more. These have a shorter shelf life of about 2-3 months compared to other options on this list, but they can be kept for that long.
