High Protein Grains – some may be new to you
All grains start out as “whole grain”. Processing to ostensibly make them more palatable reduces the nutrients that appear for many who prefer less change to what Mother Nature made. Grain kernels have three parts: the bran, germ, and endosperm. The bran and germ contain fiber, antioxidants, B vitamins, protein, healthy fats, as well as folates and iron. The endosperm contains the starchy carbohydrates. All three work together to help provide part of a healthy diet and, with adequate intake, a lower chance of diabetes, some cancers, and other undesirable conditions. A healthy GI tract, your gut, relies on whole grains to thrive. These grains require longer cooking times (40-50 minutes) since they contain the outer layers which take time to break down. As a comparison, white rice or par-boiled might only take 10-20 minutes to cook.
Amaranth has been cultivated in the Americas by ancient civilizations. Although considered a grain, it is usually part of the pseudo-cereal family as its seed is different from oats or barley. It has a nutty flavor and thick consistency, ideal for porridges or in breads. One cup of cooked amaranth has 9 grams of protein. It also contains all nine amino acids. Reportedly, it also contains a protein peptide that is known for helping to prevent certain cancers.
(Note: Amino acids are organic compounds that serve as the building blocks of proteins, essential for various bodily functions such as growth, repair, and the production of hormones and neurotransmitters. An essential amino acid, or indispensable amino acid, is an amino acid that cannot be synthesized from scratch by the organism fast enough to supply its demand and must therefore come from the diet. Of the 21 amino acids common to all life forms, the nine amino acids humans cannot synthesize are valine, isoleucine, leucine, methionine, phenylalanine, tryptophan, threonine, histidine, and lysine.)
Barley is a chewy, nutty whole grain often used in soups, salads, and as a side dish. Its nutrition profile is similar to oats, which helps with weight management, lower blood pressure, and improve blood sugar. Pearled barley is partially refined to help it cook more quickly, but try to find whole barley as it digests more slowly to provide its benefits. Long cooking at 45-50 minutes is needed.
Brown Rice is a less refined grain as it contains the outer layer, which includes the fiber and nutrients. It is chewier than white rice. It is a gut-friendly grain, providing complex carbs for energy and B vitamins.
Bulgar is popular in Mediterranean area dishes and is usually made of durum wheat. You will find it in dishes like Tabbouleh or Kibbeh. To prepare it, the kernels are partially boiled, dried, and ground. Despite this, most of the kernel is retained, as well as the nutrients. It has a nutty flavor and pleasant chewiness. When you buy it, it appears to be cracked grain. Rehydrate it by soaking in enough boiling water to cover it. Leave for 30 minutes and squeeze out excess water, then add to a salad. It can also be simmered with a vegetable broth and served as a side dish. Bulgar has about 9 grams of fiber in a cooked cup and is high in fiber. Since it is already parboiled, this grain may only require 5-20 minutes of cooking, depending on the type of bulgar, as fine grain cooks faster than coarse grain varieties.
Farro is a general name that could include three types of wheat: emmer, einkorn, and spelt. Some is sold as whole grain, some as semi-pearled with part of the bran removed, and pearled farro with most of the bran removed. Most groceries carry “Italian farro,” which is pearled farro, so expect the outer husk and bran to be stripped away. It does make it cook more quickly, but you are losing some of the nutrition. After cooking, use it in salads, side dishes, or soups. The whole grain variety can take 50 minutes to prepare, but if you have a pressure cooker, you can reduce the time. This is a thirsty grain and usually requires 1 cup of grain to 3-4 cups of liquid, depending on the cooking method. A variety in some stores is farro piccolo, which uses einkorn wheat. Spelt is a version you can find sometimes with similar cooking to einkorn and emmer. All three types are high in protein and fiber. Einkorn and spelt also have higher iron content.
Quinoa is a type of “ancient grain” since it has been cultivated for thousands of years. It is a source of complete protein and gut-healthy fiber and includes a wealth of minerals such as manganese, folate, zinc, iron, phosphorus, magnesium, and B1. It is gluten-free. Some stores offer it as pre-rinsed. It is usually recommended to rinse it if the package does not say it has already been rinsed, as this reduces the natural saponin, which causes some bitterness. Some cooks like to soak it overnight to reduce cooking time and to aid digestion. Quinoa is naturally quick-cooking and usually calls for 2 cups of water to one cup of grain.
From EatingWell, April 2025
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Other grains I suggest to try:
Buckwheat is also a pseudo-cereal and is gluten-free. One cup contains about 13 grams of protein, but the proteins are somewhat “locked” up by tannins, which reduces its nutritional benefit. It also includes about 10 grams of fiber, so this is a nutrition grain with minerals and antioxidants. You can find it as groats (similar to bulgur), a flour, and as a noodle used in many Asian dishes. It includes a number of minerals but not too many vitamins. As a flour, mix it about half and half with whole grain flours to make pancakes or waffles. Pour molasses or honey over it. Avoid those high fructose corn syrups.
Kamut is an ancient grain, also known as khorasan wheat, that is larger than modern wheat and has a rich, nutty flavor. It is prized for its high protein content, vitamins, and minerals, and is often easier to digest for some people compared to conventional wheat. Similar to bulgur, it has more proteins, lipids, vitamins, minerals, and amino acids than common wheat. Therefore, it serves as a more nutritious substitute. Also, Kamut is an excellent crop for organic farming because it produces high-quality wheat without the need for artificial fertilizers or pesticides. This is because the crop has a high tolerance for diverse organic conditions, and similar to other cereals, it yields well. It is higher in protein than most modern wheats and has attractive levels of minerals, making it considered a high-energy grain. It requires longer cooking times. Prepare according to package directions and add to salads or serve as a side dish.
Millet has numerous health benefits, including helping to lower your blood sugar and cholesterol levels. They’re also gluten-free, so people with celiac disease or gluten sensitivities can enjoy them. It has numerous health benefits, including lowering blood sugar and cholesterol levels. It is sourced in India, Nigeria, and some Asian countries and is considered an “ancient grain”. Pearl millet is the most widely produced variety intended for human consumption. Still, all types are renowned for their high nutritional value and health benefits.
Sorghum, also called Milo, is a nutrient-rich grain with essential vitamins and minerals, fiber, and protein. It belongs to the grass family, is gluten-free, and low in fat. It comes in a variety of colors and can be prepared as a grain, used in baking as a flour, or processed as a sweetener, called Sorghum Molasses. In addition, sorghum is high in antioxidants like flavonoids, phenolic acids, and tannins. Eating a diet rich in these antioxidants can lower oxidative stress and inflammation in your body.
Teff is a tiny, nutritious grain native to Ethiopia, known for its high protein content and gluten-free properties. It is primarily used to make injera, a traditional Ethiopian flatbread, and is valued for its ability to grow in various climates. If you have eaten in Ethiopian or Somali restaurants, you are familiar with injera, which looks like large flat pancakes on which other foods are placed. Tear off a piece of the injera with your hands and use it to hold or scoop up the other meats or vegetables on top of the injera. This grain is gluten-free also and is rich in fiber, protein, iron, calcium, and other nutrients. You can also cook it in porridges or a pilaf. It is found in stores as flour or a whole grain.
One more to consider adding to your diet is flaxseeds. While this is not a grain, its tiny seeds are a nutritional powerhouse. One serving of flaxseed provides protein, fiber, omega-3 fatty acids, and essential vitamins and minerals. Flaxseed may help lower the risk of some cancers, maintain a moderate weight, and reduce cholesterol and blood pressure. While not a top source of protein, it has a high mineral content. Flaxseed is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid important for health and found primarily in plant foods. A 2020 review suggests that omega-3s, including ALA, may help reduce inflammation and prevent the buildup of fat in arteries (atherosclerosis). It is sold as whole seeds or more usually as a flour for baking. The whole seeds can be added to salads or smoothies. Flaxseeds are also crushed to make oil suitable for salad dressings. It is heat-sensitive and not recommended for high-heat cooking such as frying. Ground flax seeds are easier to digest as the tough outer shells have been removed. Keep this seed in a cool, dark place until used.
As I wrap up, one more mention. Black Rice a/k/a royal rice. When cooked, it’s purple/black and a nice contrast with other foods on your plate. It has a rich and chewy texture and, as expected, a long cook time. Try some using about half of the liquid volume with vegetable broth and some olive oil or butter added as it finishes. Black rice contains roughly the same number of calories as white rice, but it is high in anthocyanin antioxidants, which may provide health benefits. For this reason, it is sometimes also called “longevity rice.” It can be consumed alone as a side dish or included in salads, stir-fry dishes, or even desserts.
Summary of protein levels (https://feastgood.com/high-protein-grains/)
Many of these grains are available from Bob’s Red Mill products, which are carried in many grocers. Another brand that offers grains is Yupik. Amazon and Whole Foods carry these grains too.
Additional sources of information: