Looking for a way to bump up your protein intake?
Think nuts and seeds.
Protein is one of thethree macronutrientsalong with carbs and fatand comes from animal and plant foods.
Photo:Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
When you eat protein, its broken down into amino acids in your body.
Nuts and seeds aren’t just delicious salad toppers.
Hemp Seeds
Protein:9 grams in 3 tablespoons (30 grams), per theUSDA.
When it comes toplant-based protein, these mild-tasting seeds may be the star of the show.
Hemp seeds are from the same throw in of plant as cannabis but a different variety.
Theyre full of nutrition.
Try ourPeanut Butter & Hemp Bananafor a unique but flavorful snack.
Pumpkin Seeds
Protein:8 grams per 1 ounce (28 grams), per theUSDA.
These flavorful seeds are another protein star and may even help you have a restful nights sleep.
Pumpkin seeds are another seed high in protein, with 8 grams per ounce.
For an easy one-pan meal, try ourPumpkin Seed Salmon with Maple-Spice Carrots.
Peanuts
Protein:7 grams of protein per 1 ounce (28 grams), per theUSDA.
Peanuts are actually a legume, but we’re including them here because theyre full of amazing health benefits.
For a unique twist on salad, try ourSpicy Cucumber Salad with Cilantro & Peanuts.
Almonds
Protein:6 grams of protein per 1 ounce (28 grams) per theUSDA.
If youre looking for ways to improve your heart health, think almonds.
They offer a good amount of protein, along with heart-healthy fats and vitamin E," says Benson.
One ounce of almonds provides about 6 grams of protein.
For a sweet but healthy treat, whip up ourAlmond Flour Cake.
MacLeod says, Sunflower seeds are a delicious source of protein and other nutrients, vitamins and minerals.
They are often found in different nutrition bars and are a great addition to your favorite trail mix recipe!
Speaking of bars, these Apricot-Sunflower Granola Bars are great for a quick treat to have on hand.
Tamburello says, A serving of pistachios contains about 6 grams of protein.
For a boost of nutrients, prep thisRoasted Pistachio-Crusted Salmon with Broccoli.
Cashews
Protein:5 grams of protein per 1 ounce (28 grams) per theUSDA.
For an antioxidant boost, give cashews a try.
OurGarlic Cashew Chicken Casseroleis a beautiful, warm, Asian-inspired meal were sure youll love.
Flaxseeds
Protein:5 grams per 1 ounce (28 grams), per theUSDA.
MacLeod likes throwing flaxseeds into her smoothies for a boost of fiber and protein.
She says, Flaxseeds have about 5 grams of protein per ounce and are also high in fiber!
There are almost 8 grams of fiber in that ounce, plus theyre easy to store.
If youre looking for a sweet but healthy dessert, ourBlueberry-Oat Scones with Flaxseedsare the best option!
Hazelnuts
Protein:4 grams per 1 ounce, per theUSDA.
Walnuts
These nutrient-packed nuts have around 4 grams of protein per ounce, plus healthy fats and other nutrients.
ABaked Oatmeal with Banana, Raisins, & Walnutsis perfect to warm up on a chilly morning.
The Bottom Line
With the huge assortment of nuts and seeds available, you wont get bored.
There are endless ways to include them in your daily meals.
