Lentils don't get enough credit. While everyone's obsessing over chicken breast and whey protein, lentils are quietly delivering 18g of protein per cup along with 15g of fiber, iron, folate, and a ton of other nutrients. They're also dirt cheap. A bag of red lentils costs less than a cup of coffee and makes about 8 servings.
I eat lentils almost every day. They're the backbone of my protein intake.
Lentil Types, Ranked by Protein
All numbers are per cup cooked:
- Green/brown lentils: 18g protein. Hold their shape well. Great in salads and bowls.
- Red lentils (masoor): 18g protein. Cook fast, break down into a creamy texture. Perfect for dal.
- Yellow lentils (moong dal): 14g protein. Lightest and easiest to digest.
- Black lentils (urad): 18g protein. Dense and hearty. The star of dal makhani.
- French lentils (Puy): 18g protein. Hold their shape best. Great for Mediterranean dishes.
Best Lentil Recipes for Muscle Building
Black Dal Makhani - 22g protein per serving
Black dal makhani is the king of dals. Slow-cooked black lentils with kidney beans, finished with (in our version) Greek yogurt instead of cream. Rich, creamy, and seriously high in protein.
Moong Dal Tadka - 18g protein per serving
Moong dal tadka is the fastest dal you can make. No soaking required. It's light enough for a weeknight but protein-rich enough to be a legitimate post-workout meal with rice.
High-Protein Dal Soup - 20g protein per serving
Our high-protein dal soup combines multiple types of lentils and adds cottage cheese for an extra protein boost. It's thick, warming, and fills you up without weighing you down.
Spiced Lentil Quinoa Salad - 22g protein per serving
The spiced lentil quinoa salad combines two great protein sources in one dish. It's cold, refreshing, and great for meal prep since it actually tastes better the next day.
How to Maximize Protein from Lentils
1. Pair with Rice
Lentils are low in methionine (an amino acid), and rice is low in lysine. Together they form a complete protein. This is why dal-rice is one of the most nutritionally complete meals in existence.
2. Add a Dairy Component
A side of raita (8g), a dollop of Greek yogurt (5g), or some paneer crumbled on top (10g) turns a good protein meal into a great one.
3. Cook Them Right
Undercooked lentils are hard to digest and you won't absorb the protein as well. Red and yellow lentils should be completely soft and almost mushy. Green and black lentils should be tender but not falling apart.
Lentils vs Other Protein Sources
Per 100 calories:
- Lentils: 7.8g protein
- Chicken breast: 18.7g protein
- Eggs: 8.5g protein
- Paneer: 5.3g protein
- Greek yogurt: 10g protein
Yes, chicken beats lentils gram for gram. But lentils bring fiber, iron, folate, and complex carbs that chicken doesn't. And they cost a fraction of the price. For vegetarians, lentils are the foundation you build everything else on.
If you're not eating lentils at least 4-5 times a week, you're making your protein goals harder than they need to be. Start with a simple dal and work your way up from there.