7 Foods That Deliver Both Fiber and Protein in Each Bite

“The challenge is that you rarely have animal protein that has fiber in it,” says Hope Barkoukis, PhD, RDN, the chair of the department of nutrition at Case Western Reserve University School of Medicine in Cleveland. Plant-based foods, on the other hand, often contain protein — some of them quite a bit.

These seven options give at least 4 g of protein and 3 g fiber in every bite.

1. Green Peas

These days, you’ll see plenty of products that tout their “pea protein” content. But opt for real peas, says Lavanya Kethamukkala, RDN, a registered dietitian-nutritionist in private practice in Apex, North Carolina. “Fresh or frozen peas provide protein along with fiber, vitamins, minerals, and phytonutrients in their natural food matrix,” she explains. “Isolating pea protein removes much of this whole-food nutrition, and some products may contain added flavors, sweeteners, thickeners, or sodium.”

2. Almonds

3. Chia Seeds

The seeds themselves have little flavor, so think of them as an add-in: Sprinkle on salads, stir into yogurt or smoothies, combine with milk and a little sweetener to make pudding, or mix with mashed berries to make fruit jam.

4. Edamame

A bag of frozen edamame offers countless possibilities. Kethamukkala boils them briefly in the pod, then brings them to work for a snack, popping out the beans as she eats. Or you can sprinkle shelled edamame onto grain bowls, soups, stir-fries, and fried rice for a boost of fiber and protein. Thaw the frozen beans under warm water, pat dry, and toss in.

5. Quinoa

Odds are you’ve got quinoa in your pantry right now. But if you haven’t used this grain-like seed for a while, it’s time to put it back in rotation.

Quinoa is also highly versatile. “I’m a lazy cook, so I’ll throw in some quickly sautéed shrimp or scallops or chopped chicken, along with some mixed vegetables,” Barkoukis says.

6. Beans

Create a trendy dense bean salad or puree a can with garlic, olive oil, lemon juice, and spices for an instant dip. Or, mash a can of white beans and stir into soups for a creamy texture.

7. Whole Grains

Whole grains like wheat berries, brown rice, and barley take a while to cook, so make a big batch on the weekend and refrigerate. Then, use it for grain bowls, grain salads, and side dishes.

Don’t be fooled by products labeled “multigrain,” because each individual grain may be refined. Most of a grain’s protein and fiber is stripped away during refining, so look for the word “whole” in the ingredients list to get the health benefits. “I don’t care if it’s 5,000 types of grain, one of them needs to be a whole grain,” Barkoukis says.