The 7 High-Protein Pantry Essentials That Nutritionists Always Have on Hand

When most people think of high-protein foods, perishable ingredients like meat and eggs come to mind. However, there are a surprising number of shelf-stable options, making it possible to stock your pantry smartly. These ingredients are helpful for boosting the protein content of your meals, keeping you fuller for longer. They can also provide many other essential nutrients, so long as you're wise about your choices. Need some inspiration? We asked dietitians to share their top picks for high-protein pantry staples, along with ideas for eating them at home.

Quinoa

Quinoa is "one of the few plant-based proteins that is a complete protein, meaning it contains all nine essential amino acids," says Isabel Balady, RDN, CDN, registered dietitian at Northwell's Lenox Hill Hospital. It also contains fiber, magnesium, and iron, she adds. The combination of protein and fiber will make it especially satiating and filling.

How to Eat

• Balady suggests pairing quinoa with eggs for breakfast.
• Make salmon burgers with quinoa, says Susan Greeley, MS, RDN, registered dietitian nutritionist and instructor of health-centered culinary arts at the Institute of Culinary Education in New York City.
• Greeley enjoys adding tri-color quinoa to soups and grain salads.
• Make quinoa cereal in place of oatmeal in the morning.

Shelf-Stable Silken Tofu

"This smooth, creamy tofu is protein-packed and great for smoothies," shares Dena Champion, MS, RDN, CSO, LD, CNSC, registered dietitian at The Ohio State University Wexner Medical Center. Additionally, "tofu contains isoflavones, which are plant compounds that may help protect heart health when part of a diet low in saturated fat," says Champion.

• Champion says that silken tofu blends seamlessly into drinks, making it an ideal ingreident in smoothies.
• Add silken tofu to ginger-lemongrass broth and noodles for a comforting meal.
• Use silken tofu to make lemon cream with blackberries.
  
  

Canned Tuna

For a reliable protein-packed pantry staple, reach for canned tuna. Both Balady and Greeley recommend albacore wild tuna, which offers protein and omega-3 fatty acids, or "good" fats. Tuna also contains selenium and iodine, which are important for healthy thyroid function, says Greeley. To keep it nutritious, choose a product without salt and packed in water or extra-virgin olive oil, per Balady.

How to Eat

• "Mix it with Greek yogurt or avocado to make a tuna salad," says Balady.
• Balady suggests adding canned tuna to wraps, salads, or pasta.
• Make tuna cakes to serve with salad or bread.

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Bean-Based Pasta

Bean-based pasta has about twice as much protein as regular wheat versions, says Champion. It also offers key nutrients found in whole beans, such as fiber, folate, potassium, and magnesium. Plus, many versions are naturally free of gluten, making them ideal for gluten-free diets.

How to Eat

• Use this pantry staple in your go-to pasta recipes, like spaghetti or mac and cheese.
• "Toss with your favorite marinara sauce and sauteed vegetables," suggests Champion.
• Bulk up your favorite soup by adding bean-based pasta.

Dry or Canned Chickpeas

Chickpeas, also known as garbanzo beans, are another ingredient worth adding to your pantry. "These little powerhouses are incredibly versatile and loaded with both protein and fiber, a nutrient most Americans fall short on," explains Champion. Chickpeas are also high in magnesium, iron, and folate, according to Balady.

How to Eat

When using canned chickpeas, Champion recommends draining and rinsing them first.

• Blend chickpeas into hummus, which you can use as a dip or spread.
• Add chickpeas to curries, salads, or grain bowls, per Balady.
• Roast chickpeas with spices for a crunchy protein-packed snack.

Nuts or Nut Butter

Stock your pantry with nuts, which are high in protein and healthy fats. Examples include peanuts, pecans, walnuts, Brazil nuts, almonds, and cashews, per Balady. (You can store them in the freezer if you're not planning to use them up within three months, suggests Balady.) Another option is nut butter for a spreadable alternative. If possible, choose one sans added sugar and salt.

How to Eat

• Balady enjoys adding peanut butter to smoothies or sauces for noodles.
• Spread nut butter on toast or crackers.
• Toss peanuts in Asian dishes, as recommended by Greeley.
• Sprinkle chopped nuts on oatmeal, yogurt, or cereal.  

Hulled Hemp Hearts

"These seeds are nutty-tasting and packed with protein, heart-healthy omega-3 fats, iron, and zinc," says Champion. Hemp seeds, often referred to as hemp hearts, also provide magnesium, a crucial nutrient for maintaining bone health and supporting immune function.

How to Eat

• Combine hemp seeds with breadcrumbs when making vegetable burgers.
• Sprinkle them on avocado toast, yogurt, oatmeal, or roasted vegetables, suggests Champion.
• Add hemp seeds to granola or baked oatmeal.