Loading up a pantry with quality food is always a wise idea. Being able to put together a snack or meal with what you have on hand can make your life easier when you can’t get to the store (see ourfavorite, healthy pantry essentials). And while it’s relatively easy to get fiber and other nutrients from common pantry staples like whole grains and canned fruits and vegetables, finding delicious shelf-stable protein can be a bit more of a challenge.
Pictured recipe:Everything-Bagel Crispy Chickpeas
While most of us in the United States eat enough protein (find out how much protein you should be aiming for daily), it’s still an important nutrient. Protein does a lot for our bodies. It helps keep you full (it takes longer to digest than carbs), and it plays a role in muscle maintenance and growth, as well as hormone synthesis. These seven shelf-stable protein options help fuel your body with what it needs. Some of these may really surprise you, but will add a lot of nutrition (and flavor) to your daily diet.
1. Sardines
Canned fish is a great go-to—it’s a super cost-effective way to get the same health benefits of fish but unlike fresh fish, canned lasts a heck of a lot longer. While we mostly think of tuna, sardines are a canned fish that deserve a spot in your pantry. Mix sardines up like a basic tuna sandwich (a little mayo, celery and try mixing in some chopped apple, grapes or oranges for a unique spin) or use them as your source of protein on salad. They’re sustainable, provide a great source of omega-3s, vitamin D and other nutrients, and taste amazing.
Other canned fish that deserve an honorable mention: mackerel, salmon and, of course, tuna.
How Healthy Is Canned Tuna?
2. Pulses
3. Pistachios
Nuts are another shelf-stable go-to forprotein-rich snacks. All nuts deliver plant-based protein, heart-healthy fats, fiber and other nutrients (learn more about thehealth benefits of nutsand why we can’t get enough). Pistachios are a good source of plant protein with 6 grams per serving, making them among the highest-protein snack nuts. They are so versatile and can be used as a healthy, filling snack, a topper for salads or oats, or mixed with fruit (fresh or dried) to add even more quality nutrition. If you’re feeling bored with regular pistachios, try one of the flavored varieties, like Wonderful Pistachios Salt & Pepper, which come in-shell—adults and kids alike can have fun breaking them open.
4. Wheat Berries
Not traditionally what you think of as a protein food, but just ¼ cup of these uncooked nutty grains (that’s about ½ cup cooked) packs 7 grams of protein and 9 grams of fiber. That’s a powerful one-two nutrient punch. Wheat berries are delicious cooked in coconut milk and topped with berries. Use them in soups, salads and chilis. Getmore healthy recipes with wheat berries.
5. Cheese Crisps
Shelf-stable cheese crisps, basically baked cheese, are a perfect addition to your pantry. They’re great for kids' lunches or adult snacks. Whisps Cheese Crisps, one of the most popular brands, are made of 100% cheese. They deliver a protein boost to top salads and soups (canned or homemade), with about 10 grams protein per serving). Cheese crisps come in a variety of blends and flavors, like Parmesan and Cheddar.
What Happens to Your Body When You Eat Cheese Every Day
6. Hemp Seeds
A great topper for yogurt, oats or added to a smoothie, hemp seeds are packed with nutrition. The beautiful thing about these tiny, nutrient-dense seeds is that for just 3 tablespoons you get 10 grams of protein, 3 grams of fiber and 12 grams of healthy fats. That’s a lot of nutrition in just a very little amount. While they’re technically shelf-stable, keep them in the fridge or freezer to help them last longer. Chia seeds and flaxseeds are two other healthy seeds to keep on hand to stir into oatmeal or add to smoothies.
7. Jerky
It’s not just for road trips. This is a perfect, portable source of quality protein (among other nutrients). And you can get everything from beef jerky to chicken, salmon, tuna and turkey and more. It’s portable. It’s durable. And it’s a nice source of protein when you’re looking for a quality snack to enjoy.
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