High protein pantry staples for filling dinners

Batch cooking with high-protein pantry staples is a game-changer for meal planning. Ingredients like lentils, beans, and chickpeas are perfect for making large quantities of healthier meals that can be switched up throughout the week.

Start by cooking a basic batch of your chosen protein base, then season and enhance portions differently to create diverse dishes like tacos, stuffed vegetables or bolognese. This approach streamlines your meal preparation and also ensures you have quick and easy access to protein-rich meals. 

 

Maximise the shelf life of your high-protein pantry dinners with effective freezing strategies. Cooked beans, lentils, and chickpeas freeze exceptionally well and can be quickly thawed and added to dishes, preserving their nutritional value and taste. Portion out cooked batches into meal-sized servings before freezing to make defrosting more manageable.

Label each package with the date and contents to keep track of your stock. Freezing is the perfect way to keep protein-rich ingredients on hand and make healthy eating simple. For more tips for freezing see here.

01

Lentils

Lentils are a powerhouse of protein and fibre, making them an excellent alternative to meat. A single cup of cooked lentils packs about 18 grams of protein. Dried lentils can be cooked in as little as 15 minutes or if you’re short of time, canned lentils are a good substitute and taste just as good. Lentils absorb flavours well and cook faster than most legumes, making them a perfect candidate for quick, healthier meals like stews and salads. Their long shelf life ensures you always have access to a healthy protein source in your pantry.

02

Split peas

Often found on the same shelf, split peas are the lesser-known cousin of lentils. They are robust in flavour and rich in protein, offering about 16 grams per cooked cup. Yellow peas have a mild earthy taste and are suitable for curries or stews. Green peas have a sweeter flavour and are ideal for soups. Both varieties come dried and cook relatively quickly without the need to soak prior, making them a convenient choice for last-minute meals. Their mild flavour pairs well with a variety of spices, allowing you to craft healthier dishes that aren’t short on flavour.

03

Beans

Whether you choose black beans, cannellini beans, kidney beans, or any other variety, they provide a substantial protein boost to any meal. Soups, salads, wraps? Check. Each variety helps keep you full for longer, not to mention they’re a great source of fibre. Cannellini beans are ideal for Sunday night baked beans or salads while the texture and flavour of kidney beans works well in Mexican-style dishes like chilli or stews. Black beans with their slightly sweet flavour and creamy texture, work well in burgers, tacos, soups and burritos.  With their ability to be stored long-term, beans are an essential staple for budget-friendly, high-protein cooking.

04

Chickpeas

Chickpeas are an all-round legume that can transform any meal into a protein-rich feast. One cup of cooked chickpeas contains about 15 grams of protein, alongside significant amounts of fibre and iron. You can buy them dried and soak them overnight or if you’re time-poor, canned chickpeas work just as well. Plus, before you throw it out – the liquid inside your can of chickpeas , otherwise known as aquafaba, is a great vegan replacement for meringues, cakes and macaroons.

Use them to make homemade hummus, add to curries, roast them for a crunchy topping or simply  toss in salads. Chickpeas' robust texture and nutty flavour make them a favourite in vegetarian and meat-based dishes alike.

05

Canned tuna

Canned tuna is an affordable, convenient source of high-quality protein that can be kept in your pantry for quick meals. Each serving offers a significant protein boost, essential omega-3 fatty acids, and is versatile enough for sandwiches, salads, or paired with pasta. Its long shelf life and quick preparation make canned tuna an excellent option for protein-rich, no-cook meals. If you’re looking for lower calorie and fat content, choose tuna in spring water rather than oil. Tuna in oil has a richer flavour and is higher in omegas and is perfect for salads or pasta sauces. Opt for larger cans when creating family bakes or batch-cooked meals. Small cans are perfect for small dinners and salads.

06

Edamame

Edamame beans are young soybeans often found frozen but also available dried for pantry storage. Frozen and thawed edamame are perfect for quickly throwing in salads and poke bowls, while dried ones are more suited to soups and stir frys. 

These little beans pack a protein punch, ideal for adding to salads, soups, noodles or poke bowls. Rich in protein, fibre, and vitamins, edamame can make mealtimes healthier, while offering a satisfying texture.

 

07

Quinoa and buckwheat

Quinoa and buckwheat are fantastic sources of plant-based protein. That’s because they contain all nine essential amino acids, making them a ‘complete’ protein. Quinoa is also incredibly versatile and can be used in salads, as a side dish instead of rice, in stuffed peppers, or even in breakfast dishes like porridge. Its subtle, nutty flavour and fluffy texture make it a delightful addition to meals, appealing to the whole family.

Despite its name, buckwheat is not related to wheat and is gluten-free.. Buckwheat can be cooked and used similarly to oatmeal or rice, included in soups, used as a base for hearty salads, or ground into flour and used for baking pancakes, bread, and noodles. Buckwheat's robust, earthy flavour makes it a popular choice for heartier dishes, particularly in the colder months.

Their quick cooking time under 20 minutes and versatility make them perfect for a quick dinner or batch-cooking and freezing.

08

Tofu and tempeh

Tofu and tempeh are staples in vegetarian and vegan diets but are excellent for anyone looking to boost their protein intake. Tofu is soft and absorbent, perfect for bold flavours in a stir-fry, poke bowl or bake. Tempeh, made from fermented soybeans, has a nuttier taste and satisfying bite, making it ideal for burgers, sandwiches and grills. Both are easy to use and quick to cook so ideal for busy weeknights when time is short.

Nuts and seeds

Incorporating nuts and seeds like chia, pumpkin, and walnuts into your diet is an easy way to increase your protein intake and use up any leftover pantry staples. They’re ideal for adding a crunchy texture to salads, stir-frys, bakes and crumbing protein. They also work perfectly for pasta toppings to add that extra nutty flavour to your dish. And because nuts and seeds are rich in healthy fats, they’re ideal for keeping you full (and satisfied) for longer.