6 Surprising Carbs You Didn’t Know Are Actually High in Protein

Reviewed by Dietitian Lisa Valente, M.S., RD

Key Points

• Plant-based foods that contain carbs can be an important source of protein.

• Foods like chickpeas, farro and quinoa are surprising sources of protein.

• Plant-based protein delivers other benefits, like fiber, vitamins and minerals.

When most people think about protein, they picture chicken breasts, eggs and protein shakes. Not a bowl of pasta or lentil soup. But the idea that carbohydrates and protein are mutually exclusive is a common nutrition myth that needs to be busted. Many plant-based, carb-rich foods are actually high in protein, and some of them might surprise you.

“We tend to label foods by a single macronutrient,” says Rhyan Geiger, RDN. “[People assume] beans and grains are carbs, and protein means meat. In reality, many plant-based foods provide a mix of carbohydrates, protein and fiber.”

To learn more, we spoke with registered dietitians to identify which high-protein carbs you should pay more attention to, and why getting more of your protein from plants can benefit your health.

1. Lentils

One ½-cup serving of cooked lentils delivers around 8 grams of protein, making them one of the most protein-dense plant-based foods you can eat. They’re also loaded with other essential nutrients like fiber, folate, iron and potassium.

Ashley Kitchens, M.P.H., RD, a plant-based registered dietitian, says lentils are one of her top recommendations for people looking to eat more protein without always relying on meat. “These foods are affordable, shelf-stable or freezer-friendly, versatile and give you protein and fiber at the same time,” she says.

Lentils work well in soups, stews, grain bowls and tacos. Red lentils break down when cooked and blend well into sauces and curries, while green and black lentils hold their shape for heartier dishes.

2. Chickpeas

Just 1 cup of cooked chickpeas contains roughly 14 grams of protein, along with a solid dose of fiber and healthy complex carbs. They’re also among the most versatile legumes. You can roast them for a protein-rich snack, blend them into a hummus, add them to salads or use them as a base for curries. “Besides protein, chickpeas provide nutrients many people fall short on, especially fiber, plus potassium, folate, iron and magnesium,” says Geiger.

3. Edamame

Edamame are young, green soybeans, and they offer about 9 grams of protein per half-cup. That same amount delivers around 13 grams of carbohydrates, of which 8 grams are fiber. What’s special about edamame compared to other plant-based proteins is that they’re a complete protein, meaning they contain all nine essential amino acids your body can’t produce on its own.

Edamame are also super convenient. You can buy them frozen and have them ready in minutes. They also work well roasted as a snack, as a salad topper or stirred into grain bowls and stir-fries. “Edamame’s protein quality is genuinely impressive, so you can use them for more than just side dishes,” says Kitchens.

4. Farro

Farro is an ancient whole grain that’s been gaining traction in restaurant kitchens, but it unfortunately hasn’t fully crossed over into everyday home cooking. Just half a cup of cooked farro packs around 6 grams of protein. “Farro is highly digestible, making it one of the most digestible high-protein plant foods,” explains Tiffany Bruno, M.S., RDN. Farro has a chewy texture and a nutty flavor that holds up well in grain salads, soups or as a base for roasted vegetables.

5. Beans

Black beans, kidney beans, cannellini beans, pinto beans—take your pick. Most common varieties deliver 7 to 9 grams of protein per half-cup cooked, along with fiber and a variety of essential micronutrients.

While beans are sometimes dismissed for being “incomplete” proteins, dietitians say that shouldn’t be a deal-breaker for most people. “The average person getting variety in their diet doesn’t need to worry about [incomplete proteins], as they will naturally consume a balanced amino acid profile,” says Bruno.

Try adding beans to soups, grain bowls or pasta dishes for an easy protein and fiber boost with minimal effort.

6. Quinoa

Quinoa is one of the few grains that is a complete protein. One cup of cooked quinoa provides around 8 grams of protein (more than most grains) and takes only 10 minutes to cook.

“Quinoa is another one that surprises people,” says Geiger. “We think of it as only a grain, yet it’s a complete protein with all nine essential amino acids.” Use it as a base for grain bowls, swap it in for rice or toss it into salads for a protein boost that works with almost any meal.

Why Plant Protein Is Worth Paying Attention To

Besides providing variety in your protein sources, dietitians say getting protein from plant-based carbs may provide additional health benefits that animal proteins cannot.

“Plant protein comes packed with fiber, antioxidants and phytonutrients that animal-based protein sources don’t have,” says Kitchens. “Studies consistently link higher plant protein intake with better cardiovascular outcomes, lower inflammation and reduced chronic disease risk.”

“Ultimately, the source of protein matters less than people think,” says Geiger. “What matters is getting enough each day and a variety of amino acids throughout the day. They don’t all need to come from the same meal.”

That’s excellent news for anyone looking to diversify their protein sources. High-protein carbs like the ones described above can be used as healthy swaps for animal-based proteins, which can add up over time and improve your overall well-being.

Our Expert Take

Protein isn’t exclusive to your typical steak and eggs. Plant-based options like lentils, chickpeas, edamame, farro, beans and quinoa provide good amounts of protein alongside some carbohydrates, fiber, vitamins, minerals and essential micronutrients that can support long-term health. Swapping in these foods regularly for animal-based proteins, even in small amounts, is a simple and effective way to diversify your protein sources and eat a balanced diet. If you’re unsure how to adjust your diet to meet your protein needs, speak with a registered dietitian, who can help you build a plan that works for you.

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