Amaranth, buckwheat, millet, quinoa, soy. Not technically grains, these plants’ seeds are ground into flours for baking. These contain all eight essential amino acids—making each a complete protein—plus offer high amounts of fiber, B vitamins, and minerals.

Brown rice, chickpea, cornmeal, nutmeal, sorghum, teff. Although incomplete as proteins, most have a high protein content compared to wheat and contain ample fiber and nutrients.