Buzz
Credit: Veni vidi...shoot/Getty ImagesIf macronutrients were to compete in a popularity contest, protein would undoubtedly take the crown. From food bloggers to fitness buffs and wellness gurus, countless health-conscious individuals have embraced protein as their go-to nutrient.
This comes as no surprise, given protein's vital roles in the body. “As one of the three primary macronutrients, protein consists of amino acids and performs numerous functions, such as supplying energy, repairing tissues, producing hormones and enzymes, and more,” explains Amy Davis, RDN.
Protein also aids in slowing digestion, which not only ensures more consistent energy levels but also moderates the blood sugar response. As a result, we experience fewer drastic fluctuations in blood sugar levels after consuming it.
When most people consider protein, they often envision perishable items such as lean meats, fish, eggs, and dairy. However, there is a wide array of shelf-stable, protein-packed options that can be found right in your pantry. Keeping your pantry stocked with protein ensures you can meet your nutritional needs, even without a recent trip to the grocery store. Discover our top eight high-protein pantry essentials below.
High-Protein Pantry Staples
Your pantry might already contain more high-protein items than you think—including some of the options listed below. If not, or if you’re looking to replenish your stock, here are eight tasty choices that can enhance various recipes and remain fresh for months or even longer.
Legumes
Whether it’s beans, peas, or lentils, both canned and dried legumes are excellent pantry staples to keep stocked—and they’re incredibly rich in protein! “Canned beans provide roughly 7 grams of protein per half cup, making them perfect for adding to soups, salads, or blending into dips,” Davis notes. Green peas, available canned or dried, and lentils are equally versatile. “Lentils, whether pre-cooked or dry, offer about 9 grams of protein per half cup. Their robust texture makes them ideal for soups, stews, and as a meat substitute in veggie burgers,” Davis adds. Canned legumes can last two to five years, while dried ones stay fresh for two to three years, making both options a smart investment.
Canned Soup
Few pantry items are as convenient as canned soup for a quick meal or satisfying snack. While not all canned soups are equal in protein content or overall health, many are rich in this essential macronutrient. For instance, a can of chicken noodle soup can provide up to 8 grams of protein, depending on the brand. When selecting a high-protein canned soup, opt for varieties containing lean meats or legumes to ensure a substantial protein boost. For a healthier choice, aim for soups with 600 milligrams or less of sodium per serving and minimal full-fat dairy or red meat to reduce saturated fat and cholesterol. Most canned soups, like other pantry staples, have a shelf life of at least two years.
Protein Powder
If you enjoy smoothies, you probably already have a go-to protein powder. “Protein powder typically offers 20 to 30 grams of protein per serving and can be mixed into smoothies, overnight oats, or chia seed pudding for an extra protein kick,” says Davis. Some even incorporate it into baked goods to enhance their nutritional value. Collagen-based protein powders are also gaining popularity, as collagen supports skin, bone, muscle, tendon, and cartilage health. Hydrolyzed collagen, in particular, may be more easily absorbed due to its partially broken-down form. “Like protein powder, collagen peptides can be added to smoothies, coffee, or baked goods for a protein boost,” Davis explains. While shelf life varies by brand, most protein powders remain fresh for several months.
Quinoa
Quinoa stands out as a high-protein pantry essential, delivering eight grams of complete protein per cooked cup. Often categorized as a grain, this seed boasts a subtle nutty flavor and is naturally gluten-free, making it ideal for any guest. Rich in fiber, vitamins, minerals, and plant compounds, quinoa is a versatile South American staple. It works wonderfully as a rice substitute in stir-fries, stews, soups, salads, veggie burgers, and even hot cereals. Additionally, its dried form remains fresh for two to three years, adding to its appeal.
Tinned Fish
“Tinned fish, such as tuna and sardines, provides approximately 20 grams of protein per three ounces, along with a healthy dose of omega-3 fatty acids,” Davis explains. Other canned seafood options like anchovies, mackerel, oysters, and crab are also widely available. “They’re perfect for enhancing salads or creating a comforting sandwich melt,” Davis suggests. Some even incorporate them into pastas, sauces, dips, or homemade sushi rolls and bakes.
Nutritional Yeast
A favorite among vegans, nutritional yeast is not only a rich source of protein but also provides essential nutrients like vitamin B12, which can be challenging for plant-based diets. “Just one tablespoon of nutritional yeast offers about 5 grams of protein, making it perfect for sprinkling on dishes or blending into dressings and sauces for a dairy-free ‘cheesy’ flavor,” Davis explains. This versatile seasoning enhances freshly popped popcorn, Caesar salads, kale chips, tofu scrambles, soups, and roasted vegetables. Additionally, it stays fresh in the pantry for up to two years.
Beef or Turkey Sticks
While jerky has long been a go-to shelf-stable protein, meat sticks have emerged as a trendy alternative. “Beef or turkey sticks provide 10 to 12 grams of protein per serving, making them an ideal on-the-go snack,” says Davis. For those monitoring saturated fat and cholesterol, leaner options like turkey sticks are a great choice. However, be mindful of sodium levels, as they can be high. Ideally, opt for sticks with less than 250 milligrams of sodium per serving, though these can be hard to find. Most brands offer a shelf life of around six months or more.
Nut and Seed Butters
From peanut and almond to cashew and sunflower seed, the variety of nut and seed butters has expanded significantly in recent years. Regardless of your choice, these spreads are protein powerhouses, delivering about seven grams per two tablespoons. They’re also rich in heart-healthy fats, plant compounds, and essential vitamins and minerals. Nut and seed butters are incredibly versatile, perfect for baked goods, sauces, noodle dishes, dressings, smoothies, overnight oats, chia pudding, and classic sandwiches. While their shelf life is shorter—around two to three months—they rarely last that long due to their deliciousness!
