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Chia seeds are tiny, edible seeds that are packed with big benefits — in fact, just 1 tablespoon has 5 grams of fiber and 3 grams of protein. They also don’t have much of a taste — which makes them a great way to amp up the nutrients of of a salad, smoothie or a bowl of oatmeal, Gans says. They can also help keep you full because they’re such a good source of fiber.
Quinoa may be known as an “ancient grain,” but it’s technically a seed. And it’s probably one of those healthy foods you’ve heard buzz about in the last few years — but is it actually worth the hype? Gans calls it a “great addition to an already hopefully varied diet.” It’s high in protein — it’s actually a “complete protein,” with all nine essential amino acids — and also contains fiber and iron.
Spirulina is a dark green algae that is most commonly found in dried powdered form. It’s very high in protein — making it an option for vegans who have fewer protein options available to them, Gans says. An ounce of dried spirulina gives about 15 grams of protein, which is around the amount in two jumbo eggs. And spirulina also has beta carotene — an antioxidant — and iron. But for those who eat animal products, you can likely get all these nutrients through cheaper, more readily accessible foods. “So if you’re eating a well-balanced diet, do you need to start spending money and running to the health food store to buy spirulina? I don’t necessarily think so,” Gans says. Instead of adding spirulina powder to a smoothie, you could instead add milk or yogurt to get the protein.
Nutritional yeast is often fortified with vitamin B12, which is a vitamin that many vegans are deficient in because they don’t eat animal products. So just like spirulina, nutritional yeast is a great way of getting B12 — but there’s not really a reason for a consumer of animal products to seek it out if they’re getting B12 from other sources, Gans says. Because of its cheese-like taste, some people sprinkle it on foods in place of cheese — which Gans says is completely fine, if you want to get creative culinarily.
Wheat germ is the inner-most layer of wheat. It’s high in fiber, and also has monounsaturated fats and protein. It can be added to foods like oatmeal or salad, or used as a breading for meat. Basically, wheat germ is “another hidden way to add nutrients to something in areas where most people are lacking,” Gans said.
Tempeh is similar to tofu in that both are made from soybeans. However, tempeh is made from cooked soybeans that have been fermented, that are then put into a mold. It’s mostly sold prepackaged in stores, and flavors or spices are added to it. Tempeh is high in protein — providing around 18 grams of it for a 3.5-ounce portion, which is comparable to protein provided by chicken. Tempeh is a good option for people wanting to go meatless — even if not full-time, but just one day a week — since it can be used in place of meat in many dishes, Gans says.
Flaxseed, also known as linseed, is another great way to sneak extra nutrients into your smoothies, cereal or baked goods. It’s high in fiber, and also contains omega-3 fatty acids and protein. Like chia, it doesn’t really have much flavor. But unlike chia, it needs to be ground up in order for the body to digest it fully.
Seitan is made of wheat gluten, which is the main protein of wheat, and is often used as a meat replacement in dishes. It’s — not surprisingly — high in protein. However, unlike tempeh or tofu which are also commonly used as meat replacements, it actually has a similar texture and flavor to meat. It doesn’t have much flavor on its own, so keep in mind that commercially prepared versions of seitan may be high in sodium or other extra ingredients. Gans notes that seitan is another good meat alternative if you’re looking to go meatless or more plant-based, or just wanting to get creative with your protein sources — just keep in mind how it’s prepared. “Just because it’s seitan, if it’s a fried version, thats not making it any healthier,” she says.