Green Muscle: Plant-Based Powerhouses Packing a Serious Protein Punch

19. Sunflower Seeds: The Pantry Underdog

Often relegated to trail mix, sunflower seeds deserve a serious protein spotlight. With around 6 grams of protein per ounce, plus vitamin E, selenium, and healthy fats, they’re a compact nutritional powerhouse. Sprinkle them on salads, stir them into oatmeal, or blend into sunflower seed butter for a nut-free alternative that packs protein and flavor. Their slightly sweet, nutty taste complements both sweet and savory dishes. Sunflower seeds are also a great option for anyone with tree nut allergies—making plant protein more accessible, one seed at a time. Don’t overlook this crunchy little underdog.

20. Buckwheat: The Pseudo-Grain with Real Muscle

Despite its name, buckwheat isn’t wheat—and it’s totally gluten-free. This hearty seed (yes, it’s technically a seed) delivers about 6 grams of protein per cooked cup and is rich in fiber, magnesium, and flavonoids that support heart health. Its toasty flavor adds depth to porridge, pancakes, or pilafs. Buckwheat’s high lysine content also boosts the amino acid balance in plant-based diets. Whether you’re using buckwheat groats, flour, or soba noodles, this pseudo-grain adds both substance and nutritional edge to your meals. A go-to for cozy comfort food with a health bonus.