4 Fall Foods That Have Both Protein and Fiber

One of the best parts of fall is turning to warmer flavors and comforting recipes, but a change in your menu doesn’t mean you have to stop prioritizing nourishing foods. From grains and legumes to beans and fresh produce, it’s easy to celebrate the flavors of fall while meeting your nutrition goals with these protein and fiber-rich foods.

All of these foods contain at least 7 grams of protein and 3 grams of fiber per serving, making them the perfect choice for adding extra nutrition to your meals this season.

1. Chickpeas

Thanks to their versatility, chickpeas fit perfectly into many fall recipes. Add them to a pot of simmering soup, or even roast them to enjoy as a snack or as a crunchy topping for fall salads and grain bowls. Plus, they’re high in protein and fiber, with 7 grams of protein and 6 grams of fiber per ½ cup serving. Because chickpeas can help promote satiety and digestion, they also make a great substitute for meat in a vegetarian dish.

2. Green peas

Peas are a small but mighty vegetable in terms of protein and fiber content. One cup of peas contains 8 grams of protein and 8 grams of fiber, and they are at their best in the fall. Choose from garden peas, snap peas, or snap peas, or even pick up a bag of frozen peas at the store for convenience. Either way, they make a delicious addition to soups, stews, pastas, and many other cool-weather dishes.

3. Lenses

Whether you choose red, green, or black, any variety of lentils is a great choice for a food high in protein and fiber. “A half cup of lentils provides about 9 grams of protein and 8 grams of fiber, mostly in the form of soluble fiber,” says Mandy Enright, MS, RDN, RYT.

Plus, they fit perfectly into a seasonal diet. “Lentils in particular are delicious as fall approaches,” says Enright. “They make a great base for hearty grain bowls, toss into salads with seasonal vegetables, and make a hearty soup when the days start to get chilly.”

4. Black beans

One of the most nutrient-dense ingredients, beans are a great staple to have on hand. Not only are they economical, practical and very adaptable, they are a fall and winter kitchen staple. As a base for chili, soups, stews and even burgers, you can’t go wrong with a can of black beans this season.

They contain 7 grams of protein and 8 grams of fiber per ½ cup serving, which means they can help support good digestion, satiety, and even healthy weight loss, if that’s your goal. Not to mention, they’re packed with other essential nutrients like folate and magnesium.

Our expert opinion

Fall is officially here, and with it new delicious and comforting flavors. So while you’re making your chili, soups, and stews, consider adding these protein- and fiber-rich foods to your recipes to boost plant-based nutrition. Chickpeas, green peas, lentils, and black beans can help support satiety, muscle repair and growth, digestion, and healthy weight loss so you can enter this new season feeling your best.