If there was a popularity contest among the macronutrients, protein would surely win. Whether it’s food influencers, fitness enthusiasts, or wellness experts, several health-focused individuals have clung onto protein as the nutrient they prioritize most.

And it’s no wonder, as protein carries out a variety of tasks throughout the body. “As one of the three major macronutrients, protein is made up of amino acids and has many functions in the body, including providing energy, building and repairing tissue, hormone and enzyme production, and much more,” shares Amy Davis, RDN.

Protein also slows digestion, which not only provides more stable energy levels, but dulls the blood sugar response. In turn, we experience less extreme spikes and dips in blood sugar levels after eating it. 

When many people think of protein, they often think of perishable items like lean meats, fish, eggs, and dairy. However, there are a whole host of shelf stable protein-rich options that can be found right in your pantry. Having a protein-stocked pantry ensures that you’re able to meet your needs regardless of whether you’ve recently gone to the supermarket or not. Read on to learn about our top eight high-protein pantry staples.

High-Protein Pantry Staples

Your pantry may already have more high-protein items than you realize—including some of the items below. But if that’s not the case or you’re looking to restock your supply, here are eight delicious options that can be added to a variety of recipes and stay fresh for several months or longer.

Legumes

Whether its beans, peas, or lentils, both canned and dried legumes are fantastic pantry items to have on hand – and just happen to be super high in protein! “Canned beans contain about 7 grams of protein per half cup, and are great to keep on hand to add to soups and salads, or blend into dips,” says Davis. Green peas are also easily found canned or dried, as are lentils. “Lentils can be found pre-cooked or dry, and supply about 9 grams of protein per half cup. Their heartier texture makes them a great choice in soups, stews, and as a meat alternative in veggie burgers,” Davis adds. Canned legumes can last in the pantry for an impressive two to five years, while dried legumes last about two to three years, making both options well worth the investment.

Canned Soup

Few things are as convenient as grabbing a canned soup from the pantry for a quick meal or hearty snack. And while not all canned soups are created equal when it comes to protein content (and overall healthfulness), many options are positively packed with the macronutrient. Depending on the brand, one can of chicken noodle soup, for example, can offer upwards of 8 grams of protein. When browsing the canned foods aisle for a high protein canned soup, look for options that contain lean meats or legumes to ensure noteworthy amounts of protein. For an even healthier option, look for products with 600 milligrams of sodium or less per serving, and ones that contain minimal amounts of full-fat dairy and/or red meat to keep saturated fat and dietary cholesterol content to a minimum. Most canned goods on this list, soup included, have a shelf life of at least two years.

Protein Powder

If you’re a smoothie lover, then you likely already have a favorite brand of protein powder. “Protein powder can have anywhere from 20 to 30 grams of protein per serving, and can be blended into smoothies, overnight oats, or chia seed pudding for a protein boost,” says Davis. Some even love adding protein powder to baked goods to increase their staying power and healthfulness. Collagen peptide-rich protein powders are also increasing in popularity, as collagen can aid in skin, bone, muscle, tendon, and cartilage health. Collagen peptides (or hydrolyzed collagen) on the other hand, may be better absorbed as a partially broken down product. “Similar to protein powder, collagen peptides can be added to smoothies, blended into coffee, or even added to baked goods for a protein boost,” Davis explains. The shelf life of protein powder varies depending on the brand, but you can usually count on it to stay fresh for several months.

Quinoa

With an impressive eight grams of complete protein per one cup cooked, quinoa is an exemplary high-protein pantry staple. Not only does this seed, often grouped as a grain, offer a mild nutty flavor, but it’s naturally gluten-free—perfect for serving any guest you may have walking through the door. Plus, it’s packed with fiber and a range of vitamins, minerals, and plant compounds. This South American staple serves as the perfect substitute for rice in stir fries, stews, soups, salads, veggie burgers, and even hot cereal. It’s just an added bonus that it has a shelf life of two to three years when dried.

Tinned Fish

“Tinned fish, like tuna and sardines, is packed with around 20 grams of protein per three ounces, plus a boost of omega-3 fatty acids,” says Davis. Anchovies, mackerel, oysters, and crab are other canned seafood options you’re likely to see at the grocery store. “They’re great for mixing into salads or turning into a comforting sandwich melt,” Davis offers. Some even add them to pastas, sauces, dips, or homemade sushi rolls and bakes.

Nutritional Yeast

As a beloved vegan grab, nutritional yeast is not only an excellent source of protein but can also offer hard-to-find nutrients for plant-based eaters, like vitamin B12. “Just one tablespoon of nutritional yeast contains about 5 grams of protein, and it’s great to sprinkle on top of dishes or blend into dressings or sauces for a ‘cheesy’ flavor without the dairy,’ Davis shares. This nutritious seasoning is delicious atop freshly popped popcorn, Caesar salad, kale chips, a tofu scramble, soup, and roasted veggies, too! Plus, nutritional yeast will last in the pantry for up to two years.

Beef or Turkey Sticks

While jerky has been a shelf-stable protein staple for years, meat sticks, a variation on this classic, are now all the rage. “Beef or turkey sticks have anywhere from 10 to 12 grams of protein per serving, and they’re an ultra-convenient travel snack,” says Davis. And if you’re watching your saturated fat and dietary cholesterol intake, leaner options, like turkey sticks, still allow you to enjoy this savory, satisfying convenience. Just be sure to keep an eye on the sodium content of meat sticks, as they can add up quickly! Ideally, a single meat stick will contain less than 250 milligrams of sodium (though, this can be hard to find). Each brand will vary in terms of shelf-life, but you can usually count on these to last around six months or more.

Nut and Seed Butters

Whether it’s peanut, almond, cashew, sunflower seed, or otherwise, there are far more nut and seed butters to choose from these days than there were even ten years ago. Regardless of what option you reach for, all of them are concentrated sources of protein, with about seven grams per a mere two tablespoons. Plus, they offer meaningful amounts of heart-healthy fats, plant compounds, and certain vitamins and minerals. Nut and seed butters are wonderful additions to baked goods, sauces, noodle dishes, dressings, smoothies, overnight oats, chia pudding, sandwiches (alongside jelly), and much more. These do have a shorter shelf life of around two to three months compared to other options on this list, if they last that long!