Need a little extra protein in your diet? These high-protein foods pack in essential nutrients—and they aren’t red meat.

Need extra protein in your diet that’s not just red meat or chicken breasts? Luckily, there are plenty of legumes, seeds, grains and more to pack in the grams.

Meat is high in protein, but there are so many more ways to get the nutrient into your diet. Filling breakfasts might include protein-rich alternatives like oats or eggs, while legumes and grains can be cooked and mixed into healthy salads for lunch or dinner. Many meatless protein sources are part of vegan recipes, but you can also use them to supplement different cuts of steak, roast chicken or fish dishes.

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Lentils

Lentils can be added to just about any dish—from hearty stews to burritos—and pack 9 grams of protein per 1/2-cup serving. These legumes come in red, black, brown and green varieties. They’re all nutrient-dense with a list of impressive benefits, including being high in fiber and low in calories.

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Chickpeas

You might already love chickpeas in hummus, but there’s so much more that these beans can do! If you can believe it, one cup of chickpeas (aka garbanzo beans) has 39 grams of protein. Try roasting them with your choice of spices for a light and crunchy snack or make them the center of dinner in a coconut ginger stir-fry.

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Creamy peanut butter on wood table. Selective focus. — inewsistock/Getty Images

Peanuts and Peanut Butter

Popular in your classic PB&J sandwich, Thai dishes and, of course, peanut butter dessert recipes, peanuts and peanut butter are great sources of protein. Just make sure your peanut butter is 100% nuts without any additives so you’re getting all the nutritional benefits minus the extra sugar! One cup of peanuts has 28 grams of protein in it, and two tablespoons of peanut butter provide 8 grams of protein.

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Black Beans

Black beans are versatile and slightly sweet compared to more buttery white beans. They have 8 grams of protein per serving and are also jam-packed with fiber and potassium. Health-ify your brownies by adding a can of black beans, or try classic black bean enchiladas or hearty black bean burgers for dinner.

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Wild Rice

Swap out your regular jasmine or brown rice for something on the wild side. Wild rice is higher in protein than other rice grains at 6.5 grams per one cup of cooked rice. It has a slightly chewy texture and nutty flavor, making it delicious in wild rice soup.

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Chia Seeds

Chia seeds may be small, but they are mighty when it comes to nutrients. For reference, a single serving of these seeds equals almost 5 grams of protein. Add them to your morning bowl of oatmeal for extra protein and omega-3 fatty acids, or layer them up in a parfait with berries for a sweet treat. There are so many ways to power up with chia seeds!

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