Protein from the Pantry

We might keep the meat in the fridge, but there are some surprisingly good protein sources in the pantry. Whether you are trying to use up ingredients on hand, looking for affordable meal ideas, or are limiting your meat consumption, we've got you covered.
MuscleTech Staff
MuscleTech Staff
Reaching into pantry

By now, we’re all aware of the need to stay inside as much as possible. That means less trips to the grocery store, which could deplete your protein stash. But, not to worry! We’ve got you covered – or should we say, “cupboard.” Below are some great sources of protein that you just might have hanging around your pantry.

Beef Jerky

Beef jerky

It may be tough, but it packs a wallop in the protein department. We’re talking 33g per 100g serving. Just be sure to have some H2O handy after this salty snack.

Tuna

Tuna

One can packed in water provides 32g of protein. You can even share the benefits with your feline friends.

Nuts and seeds

Nuts and seeds

Want the scoop? Well, you’ll be pleased to know that your trips to the bulk bins have paid off. Peanuts lead the pack with 26g of protein per 100g serving, while almonds, pistachios and cashews aren’t far behind with 21g, 20g and 18g, respectively. Pumpkin and chia seeds aren’t trailing, either. Pepitas are pumped with 19g, and your favorite pudding pal will provide you with 17g. If you don’t have the straight source, butters will do – just be careful with any added sugar.

Chickpeas

Chickpeas

Add to a salad, puree into a hummus, or roast for a crunchy snack – chickpeas can be quite versatile. You’ll be pleased to know that there’s 19g of protein in 100g of chickpeas.

Beans

Beans

They’re not just the musical fruit. Beans are also a great source of protein. Great for dips, burgers and even brownies, black beans come out on top with 15g per 100g serving. Edamame is a close second with 13g, while kidney beans can beef up your chili with 8g.

Oats

Oats

Overnight or the morning after, steel cut oats provide 13g of protein per 100g serving. Sprinkle in some of those chia seeds for an even bigger boost.

Lentils

Lentils

The cold weather hasn’t let up, so why not keep warm with some lentil soup? These little buddies bring 9g of protein per 100g serving, and they’re just so versatile!

Quinoa

Quinoa

Not only is it fun to say, but it’ll also give you 4g of protein per 100g serving. Sub it on the side for rice or make it the main event in a delicious quinoa bake.

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