12 high-protein grains to make your breakfast, lunch, or dinner more satisfying

Native to the Andean region of South America, quinoa comes in a few different colours (including white, black, and red) and makes an excellent starter whole grain since it’s readily available in supermarkets. While the red and black varieties have a slightly stronger taste, take longer to cook, and retain more crunch than the white, all quinoa is highly nutritious.

Besides protein, it’s also a source of folate, copper, and iron (and actually contains more potassium than any other whole grain). Thanks to this, it has a reputation as a so-called “superfood,” and the mild, slightly nutty flavor is delicious in anything from pilafs to salads, among other quinoa recipes. Seriously, you can do a lot with these seeds: “We can toast them, crisp them up, or even cook them as a green,” Nguyen says.

Just keep in mind that quinoa is naturally coated in a bitter chemical known as saponin, so if yours isn’t labeled “pre-rinsed,” you might want to flush it out with some running water for a sec to be on the safe side.

8. Amaranth

9 grams per cup cooked; gluten-free; complete protein

Like quinoa, amaranth is also indigenous to South America and is estimated to have made up to 80% of the Aztec diet. With its distinctive peppery zing, it pairs well with corn and squash (and even cinnamon, in desserts).

You can also blend it into muffins and pancakes, buy it in-store in cereal and crackers, or eat it popped like popcorn. In Mexico, this popped version is often coated in sugar or honey to produce a candy known as alegría.

9. Teff

10 grams per cup cooked; gluten-free

Teff has long been a staple crop in Ethiopia and other countries in the horn of Africa, but it’s fast increasing in popularity elsewhere, thanks to its lack of gluten and high nutrient density.

In fact, teff contains significantly more fibre per capita than other grains like rice or oats! Teff is probably best known as the core ingredient in injera, Ethiopia’s iconic spongy bread, but the grain also has plenty of other uses.

You can easily make teff porridge by adding water and pop it in the fridge overnight, for example. The taste of teff is described as similar to hazelnuts.

10. Kamut

10 grams per cup cooked

Like farro, kamut is a type of wheat; in fact, the term kamut is the ancient Egyptian word for it. You might also know it by the alternative name Khorasan wheat. Try adding kamut berries (grains) to soups, stews, and salads, or using kamut flour in place of regular wheat flour in baked goods.

11. Spelt

11 grams per cup cooked

Known for its nutty, sweet favour, spelt is closely related to wheat and can readily serve as a substitute in most recipes. Whole spelt berries work well in breakfast cereal, soups, or side dishes, and can be prepared like rice or risotto.

Meanwhile, spelt flour can be used in most recipes that call for the white or whole wheat stuff. There are even ready-made spelt-based bread and pasta products available.

12. Oats

12 grams per cup cooked; gluten-free

If you’ve ever wondered why a bowl of oatmeal or overnight oats makes such a satisfying breakfast, you have the protein content to thank in part.

Go for rolled or steel-cut rather than the instant kind, and try these five overnight oats recipes to crank up the protein even higher. If you’re not feeling oats first thing in the morning, remember that breakfast dishes aren’t your only option. Oats can also help you stretch out meat or legumes hamburgers or meatloaf and thicken a smoothie, to name a few other uses.

This article originally appeared in Self.