More and more people are turning to plant-based proteins. It’s not purely for veganism though. Many are doing so for better health, scrapping things like rice and bread for something that can give them more protein and better health without making the gut feel sluggish.

These grains and seeds have fiber, phytonutrients, minerals and more that your body needs. Perhaps you’ve heard them mentioned but don’t know much else. Here are some of the most popular options and how you can use them to your advantage.

1. Hemp seeds

The heart-healthy fats like omega-3 fatty acids naturally in hemp seeds are just one of many reasons why they’ve become so popular. They’re really small so you can sprinkle these on top of just about anything for a lightly sweet and nutty flavor. Hemp seeds are fantastic on salads, oatmeal, or cereal. When you add them to soups, stews, or smoothies, they create a thicker, creamier consistency. You can even sneak them into baked goods for better nutrition.

2. Chia seeds

These ancient seeds have been used for ages. Not only do they add plenty of fiber, protein and healthy fats to your foods, but because they have a fun quality to them. They can absorb water, turning into somewhat of a gel. When you soak them, you can make them into a chia seed pudding that tastes sinful but is so good for you. You can also just sprinkle it right on your oatmeal or cereal for an added bit of crunch. Or drink it in by soaking in water for something more fun to tote to the gym.

3. Quinoa

Turn your health around by switching from rice to quinoa. It’s gluten-free and while it’s often labeled as a grain it is actually a seed. But let’s not squabble about this detail. It has the good carbs your body needs with plenty of protein. Cook it like you would rice and serve vegetables or fresh fish on top of it. Mix it with cooked veggies for a delicious side with more texture.

4. Spirulina

It’s one of the oldest life forms on the planet. This incredible blue-green microalgae is wonderfully healthy in so many ways, plus it adds a cool green color to anything you add it to. It tastes lightly sweet and most people liken it to having hints of chocolate or vanilla. It does have a very slight seaweed flavor but it’s negligible when you mix it into smoothies so you can even get the kids to eat it!

5. Nutritional yeast

If you’re thinking about going completely plant-based but aren’t sold on giving up cheese, nutritional yeast is for you. It has a cheesy flavor and is very versatile, not to mention it’s filled with protein and B vitamins. It’s not an active yeast either. Try it on salad, quinoa, or in hummus. You can even mix it with almond milk or purified water to get a cheesy-like sauce that will bowl you over because you won’t be able to believe it’s non-dairy.

Make your meals healthier starting today by adding these protein-rich grains and seeds to your diet!