25+ High-Protein Grains Recipes & How To Cook Them

Packing in the protein is easier than you think.

Meat isn’t the *only* way to get your daily serving of protein. To help you hit your protein goals, here are 11 grains with high protein content — including farro, buckwheat, spelt, and oats — plus cooking instructions and easy and delicious recipes ideas for each.

1. FARRO (6 grams of protein per cup)

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Looks a lot like spelt, but it’s not! Farro has similar nutrients to quinoa but is heartier, which makes it really good in soups and casseroles. 


This is a great option for meal prepping or a super-satisfying work-from-home lunch. Because farro is a bit heartier, it can even hold up to being dressed in advance.

Recipe: Farro & Lentil Salad | Shop This Recipe

2. KAMUT (9.8 grams of protein per cup)

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Kamut is an old-school version of wheat that existed way before our modern versions. It’s got a firm texture, nutty taste, and packs quite a bit of nutrients. It works great as a replacement for rice, but will need extra cooking time. 

3. TEFF (9.8 grams of protein per cup)

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This teeny tiny grain is a staple in Ethiopian food, usually ground into flour for injera (Ethiopian flatbread). It can also be used in baked goods, stews, pilaf, and more. 


The writer grinds whole teff and oats for this recipe, but those of us without a grain mill can just grab bags of teff and oat flour. 

Recipe: Oat Teff Pancakes I Shop The Recipe


If you’re feeling adventurous and patient (this calls for a night in the fridge), this porridge is just for you! The writer combines her traditional Ghanaian cooking techniques with this staple Ethiopian grain. 

Recipe: Fermented Spicy Teff Porridge 

4. WHOLE WHEAT PASTA (7 grams of protein per cup)

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Whole wheat pasta meals? Easy peasy. 


This hearty lasagna is packed with nutrients from the veggies and whole wheat pasta, but it can be time-consuming. Cook this one up on the weekend, and enjoy the leftovers on those busy weeknights. 

Recipe: Whole Wheat Roasted Veggie Lasagna

5. WILD RICE (6.5 grams of protein per cup)

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Wild rice has nearly twice the amount of protein as brown rice, making it a super easy swap from time to time. 

6. MILLET (6.1 grams of protein per cup)

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Millet cooks quickly because it’s so small, and you can make it light and fluffy like rice, or make it creamy like mashed potatoes. Take the extra step of toasting before cooking to bring out more of its flavor. 

7. ROLLED OATS (5.9 grams of protein per cup)

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Steel-cut or old-fashioned rolled oats are the way to go for maximum nutritional value. 

8. CORNMEAL/GRITS (4.4 grams of protein per cup)

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Fun fact: Cornmeal and grits are the same thing ground to different consistencies. 

9. BUCKWHEAT (5.7 grams of protein per cup)

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Buckwheat is completely unrelated to wheat, and it’s gluten-free! It has a stronger flavor than other grains so it can be a little polarizing — people often either love it or hate it. 

10. SPELT (10.7 grams of protein per cup)

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Spelt is similar to wheat, and you can find it in pasta and flour forms. If baking, swap out all-purpose flour for spelt flour (many like it better than using wheat flour). 

11. QUINOA (8.1 grams of protein per cup)

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It’s an excellent source of protein and gluten-free, and it has been the cool kid on the block for quite a few years now. 

For even more delicious recipes and meal ideas, download the award-winning Tasty app for iOS and Android! 🍳

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