Bowl with oats and fruit.

Seven grains that are high in plant protein


Nature offers us a wide variety of filling grain options rich in plant proteins.  Here are seven of them for you to try.

Including these grains in your diet is an easy way to include more plant protein in your diet.  

1. Quinoa

This gluten-free grain has 14.2 grams of protein per 100 grams. Quinoa has a complete amino acid profile, so it’s a complete protein. It’s time to get keen on quinoa ( “KEEN-wah”). Why? It’s versatility and mild taste make it perfect for soups, salads, dinners, porridges, and breakfast bowls. 

2. Oats

Containing 13.4 grams of protein per 100 grams, oats are the ultimate comfort food. Use whole or rolled oats to create a warming, satisfying porridge or, for the Kiwi classic, use rolled oats to make Anzac biscuits.

3. Couscous

Couscous is made from tiny steamed balls of semolina flour and contains 13 grams of protein per 100 grams. It’s actually a type of pasta rather than a grain but, this mainstay of North African cuisine is a great rice substitute. Dress cooked couscous with oil, lemon zest and juice, and freshly chopped herbs (like coriander or parsley) to create a quick salad or side; or spice it up a little with cumin and paprika and serve with a plant-based yoghurt dressing.

4. Freekeh 

Another Middle Eastern staple, freekeh contains 12.6 grams of protein per 100 grams. Get your inner freekeh on with this delicious grain. It contains gluten and has a nutty, earthy taste and texture like brown rice - making it excellent for soups, salads, or stews.

5. Buckwheat

With 11.7 grams per 100 grams, cooked buckwheat groats (the hulled seeds of the plant) are an excellent gluten-free substitute for freekeh and couscous; and buckwheat flour is a great alternative to gluten-free flour. *Pro tip: soak buckwheat groats overnight in water, drain and serve over your cereal or yoghurt for an extra hit of protein and fibre.

6. Barley

Containing 8 grams of protein per 100 grams, barley is highly nutritious and widely available. It has a subtle, nutty flavour which makes it perfect for salads, soups or as a substitute for rice in risotto.

7. Brown rice 

With 3.9 grams of protein per 100 grams, nutrient-dense brown rice is a great gluten-free option for curries, stir-fries or even added to a salad. Remember, brown rice takes much longer to prepare than white rice, so plan ahead.

Discover some of these healthy grain options for yourself and see what delicious dishes you can create.

Eating more plant protein will have a positive impact on your health, and helps to reduce the unsustainable demand for animal products that causes the suffering of millions of animals and threatens our environment.

Discover some of these healthy grain options for yourself and see what delicious dishes you can create.