Meat, cheese, yogurt, and other animal products are famously filled with protein, but the vital nutrient can turn up in plant-based places too—and yes, there are even some high-protein grains out there. Still rich in energizing carbs, these options can also serve as a convenient protein source for folks who are trying to vary their diet (or those who prefer to limit or avoid animal products, period.)

Protein is important for a bunch of reasons. “It provides the building blocks for our body to build muscle, build tissue, carry out essential functions, and make hormones, so it’s important to get enough,” Thanh Thanh Nguyen, MS, RDN, a registered dietitian at Mendinground Nutrition, tells SELF. High-protein grains also pack all the nutrients normally associated with plant-based foods, like “vitamins and minerals, phytochemicals, fiber, and healthy unsaturated fats,” Alissa Lupu, RD, CDN, a clinical dietitian nutritionist at NewYork-Presbyterian/Columbia University Irving Medical Center, tells SELF. Fiber is one particularly important example: Not only does it help “promote regular bowel movements and a healthy gut microbiome,” Lupu says, it’s also associated with a lower risk of conditions like heart disease and colorectal cancer. What’s more, it works in conjunction with the protein to slow the release of glucose into your bloodstream, helping you maintain a steady blood sugar level and avoid spikes (and the energy-crashing fall that follows them).

So by eating high-protein grains, you’re in for the best of both worlds: getting a solid dose of protein of the sort typically associated with animal products, but also “optimizing for fiber and other vitamins, minerals, and micronutrients,” Nguyen says.

And we’ve got a whole host of ’em for you to try. A few things to know about grains first, though, since they can get a little confusing. Technically speaking, they’re edible seeds of grassy plants belonging to the Poaceae family, including wheat, rice, corn, barley, and oats. (Pseudograins—like quinoa, buckwheat, and amaranth—are seeds that come from different families, but because they look and act like actual grains, they’re often lumped along with them.) Grains can be whole or refined; the former contains the entire grain kernel, so they tend to have more fiber, iron, B vitamins, and other important nutrients. Some can also be complete proteins, meaning they contain all nine essential amino acids, the protein components that your body can’t produce on its own. And you might be surprised to know that some types of grains are gluten-free, so they won’t cause digestive issues in people who have food intolerances like celiac disease.

With that refresher in mind, peruse our list below of high-protein grain options, chock-full of nutritional callouts that make each of them stand out—and a bunch of ways you can use them in your own meals.

1. Barley

4 grams per cup cooked

You might associate barley with beer and other alcoholic beverages, but it can also work as a food. Described as nutty and chewy, it’s a common addition to soups, salads, and stews. (Traditionally, it’s been used in biscotti-like Greek cookies known as paximadia, Scotch broth, and Scottish barley pudding too.) Make sure to choose hulled or hull-less barley at the store if you want the full nutritional benefits, since the pearled variety isn’t a whole grain.

2. Buckwheat

6 grams per cup cooked; gluten-free; complete protein

Despite its name, buckwheat, which originated in central and western China, isn’t actually related to wheat. Known for its fast growth and versatility, it’s most commonly ground into flour for culinary use, but some dishes instead call for the kernels (or “groats”), as in the Eastern European porridge kasha. Buckwheat flour has a rich and nutty taste, which may explain why you see it pop up so frequently in pancakes. It’s also traditionally used in Russian crepes known as “blini” and Japanese soba noodles. Keep in mind that buckwheat can cause allergic reactions in certain people (especially in Asian countries), particularly if eaten frequently or in large amounts.

3. Bulgur

6 grams per cup cooked

Bulgur, also known as cracked wheat, hails from the Middle East and the Mediterranean, and features in common dishes like tabbouleh (bulgur and parsley salad) and mujaddara (bulgur and lentils). If you’re just starting to introduce a broader variety of whole grains into your diet, bulgur is a great option because of its mild flavor and quick cooking time. (It can be ready in less than 10 minutes when boiled!) Add it to veggie burgers or vegetarian chili, use it as an extender in meatballs and meatloaf, or dress it with lemon juice, olive oil, and salt and pepper for a simple yet satisfying side.

4. Millet

6 grams per cup cooked; gluten-free

Millet is the primary ingredient in bird seed, but is also widely eaten in societies around the world (as in congee, a Chinese porridge dish, or Indian pancakes known as “dosas”), and lends itself particularly well to Asian cooking. You can also swap in millet for rice in stir-fries or press the seasoned stuff into patties for veggie burgers. With its delicate, sweet flavor, it’s also well-suited to flatbreads and muffins in baking.

5. Wild rice

7 grams per cup cooked; gluten-free

Fun fact: Wild rice isn’t actually rice at all—it’s actually a seed of a wild water grass found predominantly in the Great Lakes region. Compared to white rice, wild rice contains nearly double the amount of protein. Even though wild rice on its own isn’t a complete protein, you can pair it with a complementary food to turn it into one (say, beans), since the legumes will contribute the amino acids the rice is missing. If beans and rice isn’t your speed, try peppers stuffed with rice as well as feta cheese, scallions, mint, and lemon juice—this recipe will yield “a flavorful and fiber- and protein-rich meal,” Lupu says.

6. Farro

7 grams per cup cooked

Sometimes called “emmer wheat,” farro is a nutty, chewy type of wheat that was widely cultivated in ancient Rome and makes excellent pasta. Packed with antioxidants, it’s a versatile grain that can also be cooked like risotto, added to soups, salads, and casseroles, subbed in for brown rice, or served as a side dish with olive oil and seasonings. Just make sure you buy whole farro and not the pearled kind for the max nutritional value.

7. Quinoa

7 grams per cup cooked; gluten-free; complete protein

Native to the Andean region of South America, quinoa comes in a few different colors (including white, black, and red) and makes an excellent starter whole grain since it’s readily available in supermarkets. While the red and black varieties have a slightly stronger taste, take longer to cook, and retain more crunch than the white, all quinoa is highly nutritious. Besides protein, it’s also a source of folate, copper, and iron (and actually contains more potassium than any other whole grain). Thanks to this, it has a reputation as a so-called “superfood,” and the mild, slightly nutty flavor is delicious in anything from pilafs to salads, among other quinoa recipes. Seriously, you can do a lot with these seeds: “We can toast them, crisp them up, or even cook them as a green,” Nguyen says. Just keep in mind that quinoa is naturally coated in a bitter chemical known as saponin, so if yours isn’t labeled “pre-rinsed,” you might want to flush it out with some running water for a sec to be on the safe side.

8. Amaranth

9 grams per cup cooked; gluten-free; complete protein

Like quinoa, amaranth is also indigenous to South America and is estimated to have made up to 80% of the Aztec diet. With its distinctive peppery zing, it pairs well with corn and squash (and even cinnamon, in desserts). You can also blend it into muffins and pancakes, buy it in-store in cereal and crackers, or eat it popped like popcorn. In Mexico, this popped version is often coated in sugar or honey to produce a candy known as alegría.

9. Teff

10 grams per cup cooked; gluten-free

Teff has long been a staple crop in Ethiopia and other countries in the horn of Africa, but it’s fast increasing in popularity in the US, thanks to its lack of gluten and high nutrient density. In fact, teff contains significantly more fiber per capita than other grains like rice or oats! Teff is probably best known as the core ingredient in injera, Ethiopia’s iconic spongy bread, but the grain also has plenty of other uses. You can easily make teff porridge by adding water and pop it in the fridge overnight, for example. The taste of teff is described as similar to hazelnuts.

10. Kamut

10 grams per cup cooked

Like farro, kamut is a type of wheat; in fact, the term kamut is the ancient Egyptian word for it. You might also know it by the alternative name Khorasan wheat. Try adding kamut berries (grains) to soups, stews, and salads, or using kamut flour in place of regular wheat flour in baked goods.

11. Spelt

11 grams per cup cooked

Known for its nutty, sweet favor, spelt is closely related to wheat and can readily serve as a substitute in most recipes. Whole spelt berries work well in breakfast cereal, soups, or side dishes, and can be prepared like rice or risotto. Meanwhile, spelt flour can be used in most recipes that call for the white or whole wheat stuff. There are even ready-made spelt-based bread and pasta products available.

12. Oats

12 grams per cup cooked; gluten-free

If you’ve ever wondered why a bowl of oatmeal or overnight oats makes such a satisfying breakfast, you have the protein content to thank in part. Go for rolled or steel-cut rather than the instant kind, and try these five overnight oats recipes to crank up the protein even higher. If you’re not feeling oats first thing in the morning, remember that breakfast dishes aren’t your only option. Oats can also help you stretch out meat or legumes hamburgers or meatloaf and thicken a smoothie, to name a few other uses.

Related:

• How Do the Viral ‘High-Protein’ Bagels Actually Compare to the Original Kind?
• 15 Breakfast Foods That Pack More Protein Than an Egg
• 10 High-Protein Veggies That Will Make Any Salad or Side Way More Satisfying

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