High-Protein Carbohydrates Recommended by Dietitians

Greek yoghurt is a standout option, containing 16 grams of protein per individual serving of non-fat variety. It is lower in sugar than regular yoghurt due to its straining process. According to registered dietitian Amanda McIndoo, Greek yoghurt is also a good source of calcium and beneficial probiotics. It can be enjoyed plain or combined with fruit, nuts, or a high-fiber cereal for added nutrients.

Cottage cheese is another excellent choice, offering 12 grams of protein and 5 grams of carbohydrates in just half a cup of low-fat plain cheese. McIndoo notes that it is rich in essential vitamins and minerals, including calcium. It also provides probiotics that aid digestion. Pairing it with fruits is a delicious way to consume cottage cheese, though it’s advisable to choose plain varieties to avoid added sugars.

Oats, particularly high-protein varieties, are celebrated for their versatility. Registered dietitian Lauren Twigge highlights that one cup of steel-cut oats has about 12.5 grams of protein. You can enjoy them as oatmeal or overnight oats, or use them in pancakes. Adding protein powder or nut butter can further boost their protein content.

Lentils provide about 9 grams of protein per boiled half-cup, along with complex carbohydrates and fiber. Lindsay Malone, a registered dietitian, recommends incorporating lentils into soups or veggie burgers, emphasizing their rich nutrient content beneficial for energy.

Edamame contains around 9 grams of complete protein per half cup and features healthy fats and fiber. Malone points out that it is rich in antioxidants and can serve as a quick snack or addition to meals.

Kefir, known as drinkable yoghurt, delivers about 9 grams of protein per cup and is packed with probiotics and essential nutrients. It can be a nutritious ingredient in smoothies or enjoyed by itself. It's important to select varieties without added sugars.

Quinoa is an ideal plant-based protein source, offering 8 grams of protein and 5 grams of fiber per cup. It's a nutritious replacement for rice and is gluten-free, making it suitable for those avoiding gluten. McIndoo says that quinoa helps manage cholesterol levels and blood sugar, making it particularly beneficial for diabetics.

Whole milk provides 8 grams of high-quality protein and 12 grams of carbohydrates per cup. Twigge suggests trying ultra-filtered milk for a higher protein concentration and lower carbohydrates. This option is also lactose-free, suitable for those who are lactose intolerant.

Chickpeas contain about 7 grams of protein per half cup and are versatile enough to enhance salads, soups, or hummus. Canned varieties retain much of their nutritional value, providing a convenient option.

Black beans are another nutritious choice, offering more than 7 grams of protein per half-cup serving. They are rich in fiber and other essential nutrients. Rinsing canned beans can help reduce sodium intake.

Lastly, chia seeds provide nearly 3.5 grams of protein and more than 7 grams of fiber per two tablespoons. Registered dietitian Twigge notes that the majority of the carbohydrates in chia seeds come from fiber, which contributes to satiety with minimal blood sugar impact. They are considered one of the few plant-based complete protein sources, containing all essential amino acids.