Quinoa is rich in protein and fiber, helping you stay full and satisfied.One cup of cooked quinoa provides 8 grams of protein, helping boost your protein intake.Pair it with lean protein, plenty of vegetables and a delicious dressing.<\/p>\n
Grain bowls aren\u2019t just instagram-worthy, these popular bowls are also nutrient-dense, endlessly customizable and a convenient option for lunch or dinner. Whether you\u2019re building one at home or grabbing a healthy option when eating out, they all follow the same basic formula: start with a whole grain base<\/a>, add a protein, pile on colorful vegetables and finish with a flavorful dressing.\n<\/p>\n When you\u2019re looking to build a better bowl and hit your protein goals, high-protein toppings like chicken or salmon are likely top of mind\u2014but don\u2019t overlook your grain. While grains provide mostly carbs, many also pack some protein. So, which grain will help you score the most? Dietitians all point to the same winner.\n<\/p>\n Why Quinoa is the Best High-Protein Grain <\/p>\n Technically, quinoa is a seed<\/a> rather than a grain. But, it\u2019s considered a grain based on its culinary definition and use. Here\u2019s why it\u2019s a great choice for adding more protein to your grain bowls.<\/p>\n It\u2019s Rich in Plant-Based Protein <\/p>\n First, let\u2019s take a look at how quinoa compares to other whole grains. Cooked quinoa has about 8 grams of protein per serving compared to other grains like brown and white rice that have around 4 grams of protein per serving, says Umo Callins, M.S., RD, CSSD, LD, CPT<\/a>.,,\u00a0 That\u2019s double the protein from a simple grain swap.\n<\/p>\n \u201cQuinoa is a complete protein and contains all nine essential amino acids which is not typical for grains,\u201d adds Callins. \u201cThis is really valuable for grain bowls that are plant-forward because the base contributes to both protein and carbohydrates rather than just carbohydrates like other grains.\u201d\n<\/p>\n It\u2019s High in Fiber <\/p>\n As you dial in on boosting the protein in your grain bowl, don\u2019t forget about fiber. Over 90% of adults fall short of the recommended 25 to 34 grams per day. Quinoa helps cover both bases, providing protein and fiber. One cup of cooked quinoa provides around 5 grams of fiber, says Jamie Nadeau, RDN<\/a>. She adds that quinoa\u2019s fiber is great for supporting gut health<\/a>. Studies suggest that the fiber in quinoa doesn\u2019t just help you stay regular, but may also promote positive changes in your gut microbiome.\n<\/p>\n \u201cAlong with protein, the fiber in quinoa supports steady energy, fullness and better blood sugar balance,\u201d says Talia Follador, RDN, LDN<\/a>.\n<\/p>\n It\u2019s Versatile and Quick to Prepare <\/p>\n Beyond its impressive nutrient profile, quinoa is incredibly versatile thanks to its nutty, earthy flavor. It pairs well with a variety of ingredients and cooks in just 15 minutes, much faster than many other grains.\n<\/p>\n It\u2019s also a smart option for those with dietary restrictions. \u201cQuinoa is also naturally gluten free so it’s perfect for those who have celiac disease or a gluten intolerance,\u201d says Nadeau.\n<\/p>\n How to Put Together a High-Protein Grain Bowl <\/p>\n Want a grain bowl that keeps you full and energized for hours? Try these tips for building your next high-protein, nutrient-packed bowl:\n<\/p>\n Pick a Grain <\/p>\n Think of your grains as the foundation of your grain bowl\u2014and don\u2019t be afraid to mix it up. While rice and quinoa are the most popular, you can also experiment with farro, bulgur, couscous, polenta and more. Some grains take longer to cook, so consider making a batch for several bowls or using frozen, pre-cooked grains to save time. For a lower-carb option, cauliflower rice is a delicious alternative.<\/p>\n Choose a Lean Protein <\/p>\n