The New Rules of Protein: 11 Unexpected Plant-Based Powerhouses for Muscle Mastery

5. Chickpeas: Crunchy, creamy, and endlessly adaptable

Chickpeas show up in many forms: whole, roasted for a crunchy snack, or mashed into creamy hummus. That versatility makes them helpful for older adults with varying texture preferences. Pureed chickpeas in hummus are soft and easy to swallow, while roasted chickpeas provide a chewy snack if that texture is enjoyable. Chickpeas pair well with grains, seeds, and greens, helping to round out meals with a mix of carbohydrates, fiber, and protein. To ease digestion, soak dried chickpeas overnight and cook until very tender; canned chickpeas can be rinsed to reduce sodium and make them gentler on the stomach. Mixing chickpeas with a seed butter or tahini adds healthy fats and makes the spread more calorie-dense for those needing compact nutrition. If you have specific digestive or medication issues, discuss chickpea intake with your healthcare provider, but for many people, chickpeas are a dependable, tasty way to increase plant-protein servings with minimal fuss.

6. Quinoa: A seed that behaves like a complete grain

Quinoa cooks into fluffy, tender grains and is often described as one of the more complete plant proteins because it supplies a wider range of amino acids than most grains. That makes it a useful base when building muscle-friendly meals. Quinoa’s mild flavor and soft texture when cooked make it easy to eat and digest, and it mixes well with sautéed vegetables, beans, or crumbled tempeh for balanced plates. For older adults who prefer less chewing, quinoa can be combined with softer ingredients like roasted squash or pureed beans to create nourishing bowls and casseroles. Because quinoa cooks relatively quickly and keeps well in the fridge, it’s practical for meal prep—cook a batch and use it across several meals. If you're watching carbohydrate intake, portion quinoa alongside non-starchy vegetables to balance energy. Choosing pre-rinsed quinoa can save time and reduce the bitter coating some varieties have, which also makes it more palatable for sensitive taste buds.