The Best High-Protein Carbs to Add to Your Grocery List, According to Dietitians
When you think of carbs, you might think of breads, pastas, and rice. While these foods certainly have their place in a healthy diet, they’re usually not high in protein. We’ve asked dietitians to recommend carbs that are high in protein so you know what to grab on your next trip to the grocery store.
“When it comes to meals or snacks, I always recommend pairing carbs and protein,” says registered dietitian Heidi McIndoo, M.S., R.D. “Carbs give you an energy boost and deliver important nutrients, while protein helps you stay full longer. Together, they’re a smart combo for steady energy and lasting satisfaction.”
Many of the high-protein carbs dietitians recommend are things you may already have in your kitchen, like Greek yogurt, oats, lentils, quinoa, chia seeds, and black beans. These versatile ingredients are easy to work into most diets — think a Greek yogurt bowl for breakfast, a black bean and quinoa bowl for lunch, and a lentil soup for dinner.
Ahead, learn more about how many grams of carbs and protein you should aim to consume, plus the best high-protein carbs that the pros recommend. For more expert eating recommendations, read up on the high-protein foods that are also high in fiber.
How many grams of carbs and protein do you need?
While your body needs both protein and carbs, some sources are healthier than others. The best choices are high-protein carbohydrate foods that are low in saturated fat and rich in nutrients. You should also aim for complex carbohydrates — like fruits, veggies and legumes — which offer more nutrients than simple carbohydrates and digest more slowly. That slower digestion means steadier energy and leaves you feeling full for longer.
The current Dietary Guidelines for Americans recommends 130 grams of carbohydrates and .8 grams of protein per kilogram of body weight. However, these are just general guidelines — needs vary from person to person depending on factors like age, activity level and fitness goals. There are plenty of tools out there to help you calculate your individual macronutrient needs (such as this online calculator).
Choosing high-quality sources of both protein and carbs is a win for your health and your taste buds. On your next grocery run, look for these healthy choices that offer the best of both worlds.
Greek yogurt
Greek yogurt is known for its great protein content — packing in 16 grams of protein in just one individual serving-sized container of non-fat Greek yogurt — but it also naturally contains carbs. Plus, its straining process makes it lower in sugar compared to regular yogurt.
“Greek yogurt is also a fantastic source of calcium for strong bones, and it contains beneficial probiotics that support gut health,” says McIndoo. “You can enjoy it plain, or mix in your favorite fruit, nuts, or a fiber-rich cereal for an extra nutrient boost.” Be sure to choose yogurt with “live and active cultures” on the label to get those gut-friendly benefits.
Cottage cheese
If you’re not a fan of Greek yogurt, give cottage cheese a try for the health benefits: It’s packed with protein, but has a milder taste and a lumpier texture you may prefer. Just half a cup of low-fat plain cottage cheese provides 12 grams of protein, 5 grams of carbohydrates as well as essential vitamins and minerals like phosphorus, potassium, calcium, and vitamin B12.
“Like Greek yogurt, it contains beneficial probiotics that support a healthy digestive system,” says McIndoo. “I love pairing it with blueberries and a drizzle of real maple syrup, but there are endless ways to enjoy cottage cheese.”
Pro tip: Flavored cottage cheese often has added sugars, so stick with plain for the healthiest option.
Oats
Oats are naturally a great source of carbohydrates, and high-protein oat varieties take their nutritional value up a notch. “High-protein oats are one of my new go-tos,” says Lauren Twigge, M.C.N., RDN, LD, a registered dietitian and owner of Lauren Twigge Nutrition. For instance, she points out, offer 10 grams of protein in each 1/3-cup dry serving, along with beta-glucan fiber that supports heart health and keeps you feeling full.
“There are so many ways to enjoy oats, too. Try a hearty bowl of oatmeal, overnight oats, or blending them into oat flour for pancakes,” Twigge adds.
You can also boost the protein in the oats you already have — one cup of steel-cut oats already has about 12.5 grams of protein. Try stirring in a scoop of protein powder or adding a dollop of almond butter for even more.
Lentils
Lentils pack about 9 grams of protein per boiled half-cup, along with complex carbs and fiber that help keep your energy steady. Lindsay Malone, M.S., R.D.N., L.D., a registered dietician and instructor of nutrition at Case Western Reserve University, suggests using them in soups, salads, or veggie burgers.
“They’re rich in iron, folate and magnesium, making them a nutritious, affordable plant-based option,” says Malone. “Plus, lentils are also usually easy on the digestive system. If you are someone who tends to get gassy with beans, try cooking them in a pressure cooker to improve digestibility.”
Edamame
With about 9 grams of complete protein per half cup, and a low glycemic index, edamame is a nutritional rock star. It also contains fiber, healthy fats and omega-3 fatty acids, which are known to boost heart health.
“Edamame is rich in antioxidants like isoflavones and makes a perfect snack or tasty addition to stir-fries and salads,” adds Malone. “For something quick and convenient, dry roasted edamame snack packs are a great on-the-go choice.”
Kefir
Kefir, often referred to as “drinkable yogurt,” is a fermented dairy drink that provides about 9 grams of complete protein per cup along with gut-friendly probiotics.
“It’s also loaded in calcium, vitamin B12 and potassium, making it a nutrient-dense option for smoothies, overnight oats or as a standalone drink,” says Malone. “Be sure to check the label and choose one without added sugars.”
Quinoa
According to McIndoo, quinoa is an ideal plant-based protein source. It’s a nutrient-rich alternative to rice, but with 8 grams of protein and 5 grams of fiber per cup (20% of your recommended daily value), it can easily be the star of your meal. It packs in 40 grams of carbohydrates per cup, which is less than the same amount of brown rice.
“Fiber can be beneficial for keeping cholesterol levels in check,” McIndoo explains. “And the combo of fiber and protein is especially helpful for managing blood sugar in people with diabetes.”
Bonus: Quinoa is gluten-free, making it a safe choice for those who prefer or need to avoid gluten.
Ultra-filtered milk
One cup of whole milk has 8 grams of high-quality complete protein, 12 grams of naturally occurring carbohydrates and 13 essential nutrients — making it a well-balanced addition to any recipe, says Twigge.
“To increase the protein content even more, consider using ultra-filtered milk,” suggests Twigge. “It’s real dairy milk that’s filtered to concentrate nutrients like protein and calcium while removing most of the carbs. Plus, it’s lactose-free, so it’s a great option for anyone who’s lactose-intolerant.”
Chickpeas
Chickpeas are a versatile legume loaded with protein, carbs and fiber. Just half a cup of canned chickpeas has about 7 grams of protein. One major bonus: Canned chickpeas retain much of their nutritional value (which is not always the case with canned veggies), making them a convenient and comparable option to dried cooked versions.
You can toss them into salads or soups, blend them into a hummus spread, or crisp them up in the oven or air fryer for a nutritious snack.
Black beans
Black beans are complex carbohydrates with more than 7 grams of protein per half-cup serving of the canned variety. They’re also rich in fiber, iron, magnesium, potassium, phosphorus and folate plus antioxidants like saponins, anthocyanins, kaempferol and quercetin.
You can enjoy their health benefits any time of the day, from breakfast through dinner and even dessert (black bean brownies, anyone?). Just keep in mind that if you’re using canned beans, you should try to rinse them well to cut down on sodium.
Chia seeds
Just two tablespoons of chia seeds contains nearly 3.5 grams of protein and more than 7 grams of fiber, making them a fantastic plant-based protein source. They’re easy to add to breakfast bakes, smoothies, granola and more for an extra nutritional boost.
While they do have a decent amount carbohydrates per serving, nearly all of the carbohydrates in chia seeds come from fiber, which helps you feel full and has minimal impact on blood sugar, explains Twigge. “Additionally, chia seeds are one of few plant-based complete proteins, providing all nine essential amino acids that your body needs.”