Many people are surprised to learn that grains are a significant source of protein. Although they are primarily carbohydrates, many whole grains also contain plenty of plant-based protein. Protein is crucial for muscle health, bone health, healthy digestion and more. Not only that, but protein contributes to satiety, keeping you full long after eating. It also helps stabilize blood sugar after a meal, keeping energy levels balanced and consistent.

Why It's Important to Eat Whole Grains

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Whole grains are a great source of fiber, which is important for digestion and gut health, as well as prebiotics, which help support the healthy bacteria in our digestive system. Only 5% of Americans reach their daily fiber needs, so adding in whole grains can give you a boost and help you hit the recommended 25-35 grams per day.

Whole grains are also filled with plant protein and a variety of vitamins and minerals, including B vitamins, folate, iron and zinc. These nutrients play different roles in metabolism, energy levels and nervous system function. What's more, evidence suggests that eating more whole grains is linked to a lower risk of heart disease, thanks to their ability to lower cholesterol and blood pressure.

Having a well-stocked pantry with plenty of whole grains can make it easier to prepare healthy meals in a pinch. Whole grains are budget-friendly, easy to cook and fit into a variety of recipes. Stock your pantry with these six high-protein grains so you always have the beginnings of a tasty, high-protein meal.

1. Quinoa

Quinoa is probably the most well-known grain on the list, but it may come as a surprise that it's actually a seed. Still, the Whole Grains Council recognizes quinoa as a whole grain, and it serves up 8 grams of protein per cup cooked, per the USDA.

Quinoa a great source of folate, magnesium, zinc and iron, which play a really important role in cellular function and energy, and it's really easy to swap into rice-based dishes for extra nutrition.

Quinoa is a gluten-free grain and is often used as the base for grain bowls. It is also a great substitute for pasta or rice in casseroles and is a high-protein addition to vegetable soups.

2. Wild Rice

Believe it or not, wild rice is not rice, but rather a wild-grown grass. One cup of cooked wild rice has 6.5 grams of protein, per the USDA, and comes with a wonderfully nutty flavor. Wild rice is a great source of manganese, phosphorus, and zinc, and has a really lovely chewy texture.

Cooking wild rice takes about 50 to 60 minutes, which is a bit longer than white or brown rice, so make sure you set aside enough time for it to cook. More often than not, wild rice is found in a blend with other rices or grains.

Wild rice can serve as the base for a simple pilaf and also makes a great addition to soups.

3. Amaranth

Amaranth is a tiny, protein-packed grain with an interesting texture. When cooked, it's soft, like a polenta or porridge. But it can also be popped like popcorn and added to cereals and granola.

Amaranth has an impressive nutrient profile, with 9 grams of protein in one cup cooked, per the USDA. It also contains the amino acid lysine, which is missing from most grains.

4. Sorghum

Sorghum doesn't get the love it deserves. According to the USDA, this hearty, inexpensive grain has a whopping 20 grams of protein in 1 cup cooked plus, it contains magnesium, iron, B vitamins, potassium and fiber. It's gluten-free and has a chewy texture.

While it's a staple food in certain parts of the world, like India and Africa, sorghum is still underutilized in the United States. To cook sorghum, boil uncovered for 50 to 60 minutes. It's the perfect base for a grain bowl or complement to a hearty salad. You can also use it as a replacement for pearl couscous in any dish. Like amaranth, you can pop sorghum like popcorn and enjoy the crunchy texture.

5. Teff

Teff is the smallest grain in the world. Although it's tiny, it has a mighty nutrition profile, with 10 grams of protein per one cup cooked, according to the USDA. Teff also has plenty of calcium, vitamin B6, zinc, iron, magnesium and fiber.

When cooked, teff has a soft consistency, similar to cream of wheat. It cooks in just 15 to 20 minutes and can be used for polenta, casseroles or veggie burgers. Teff flour also lends itself to baked goods, like brownies, cookies, and breads.

6. Farro

Farro is an ancient grain that is no stranger to numerous dishes popular across the globe, including in the Mediterranean region. According to the USDA, one cup of cooked farro has 12 grams of protein, plus it contains iron and fiber.

Farro has a chewy texture and is slightly bigger than barley. It cooks in about 30 minutes and makes the perfect hearty grain for a salad.

Conclusion

Whole grains are a good source of plant-based protein, as well as other vitamins, minerals and fiber. They can be the star of a dish, like a grain bowl or salad, or make a nice accompaniment to a protein. Many whole grains even work in breakfast cereals, granola, polenta and desserts. Stock your pantry with these six whole grains to add more muscle-building protein to your weekly meal plan.