What foods can you combine to make complete proteins?

October 23, 2025 •

3 min read

Over half of adults are trying to increase protein intake, but many are unsure of getting complete proteins from plant-based sources. This guide highlights foods that can be combined to make complete proteins, focusing on effective strategies for vegetarians and vegans.

Quick Summary

This article explores combining plant-based foods to form complete proteins, providing all nine essential amino acids. It details classic and creative pairings, explaining complementary proteins for a balanced diet.

Key Points

Combine Grains and Legumes: Examples include rice and beans or peanut butter on whole-wheat bread, which complement each other's amino acid profiles.
Variety is Key: You don't need to combine complementary proteins in the same meal; eating a varied diet throughout the day is sufficient.
Naturally Complete Plant Proteins: Include foods like quinoa, soy (tofu, edamame), buckwheat, and hemp seeds, which contain all nine essential amino acids on their own.
Mix and Match Food Groups: Pair legumes with nuts or seeds (e.g., hummus with tahini) and grains with seeds (e.g., oatmeal with pumpkin seeds) for balanced meals.
Focus on Whole Foods: A diet rich in whole grains, legumes, nuts, and seeds naturally ensures adequate amino acid intake and provides additional vitamins and minerals.
Embrace Meal Prep: Preparing batches of cooked grains and legumes can make it easier to incorporate diverse protein combinations into your daily meals.

Understanding Complete vs. Incomplete Proteins

Proteins are key to health, building muscles, enzymes, hormones, and tissues. They consist of 20 amino acids, with nine being "essential" because the body cannot produce them. A complete protein source contains all nine essential amino acids in sufficient amounts. Animal products like meat, eggs, and dairy are complete proteins.

Most plant-based protein sources are "incomplete," being low in or missing one or more essential amino acids. The older belief was that vegetarians and vegans needed to combine these complementary proteins in one meal for a full amino acid profile. However, modern nutritional science confirms the body can use its amino acid pool throughout the day. Getting various incomplete proteins over 24 hours is sufficient.

Classic Combinations to Make Complete Proteins

Eating various plant foods is the most reliable way to ensure you get all essential amino acids. Here are some popular, proven combinations:

Grains and Legumes: This is a classic pairing across many cultures. Grains, like rice, are low in lysine, while legumes, like beans, are rich in it but often low in methionine. Combining them creates a complete amino acid profile.
- Rice and beans (common in Mexican and Caribbean cuisine)
- Hummus (chickpeas) with whole-wheat pita bread
- Lentil soup with whole-grain crackers
- Peanut butter (a legume) on whole-wheat toast
Legumes with Nuts or Seeds: This pairing uses the different amino acid strengths of each food group.
- Salad with chickpeas and sunflower seeds
- Trail mix with peanuts and walnuts
- Hummus with tahini (sesame seed paste)
Grains with Seeds or Nuts: Combining these is an easy way to boost protein and get a well-rounded amino acid profile.
- Oatmeal with a sprinkle of pumpkin seeds
- Barley salad with lentils and almonds
Combining with Complete Plant Proteins: Some plant-based foods are complete proteins on their own, making it easier to round out a meal. Combining them with other plant sources boosts nutritional value.
- Quinoa salad with black beans and corn
- Stir-fried tofu with brown rice and vegetables

Comparison of Complementary Protein Sources


Food Group	Examples	Typical Limiting Amino Acid	Complementary Food Group
Legumes	Beans, lentils, peanuts, chickpeas	Methionine	Grains, nuts, seeds
Grains	Rice, wheat, barley, corn	Lysine	Legumes
Nuts	Almonds, walnuts, cashews	Lysine	Legumes, seeds
Seeds	Sunflower seeds, sesame seeds	Lysine, isoleucine	Legumes, nuts
Vegetables	Broccoli, spinach, peas	Often methionine, lysine	Grains, legumes

The Role of Variety and Timing

As established, you don’t need all essential amino acids in a single meal; a varied diet is key. For instance, if you have peanut butter on whole-wheat bread for lunch, bean chili with corn for dinner, and some quinoa for breakfast, your body will efficiently use amino acids from each meal to form complete proteins. This approach emphasizes a holistic view of plant-based nutrition, removing the pressure of precise meal combinations.

Simple Steps for a Balanced Diet

Eat a Rainbow: Include various colorful fruits, vegetables, and other plant foods to get a broad spectrum of nutrients, including all essential amino acids.
Don't Fear the Incomplete: Focus on total intake rather than stressing over every single meal's amino acid profile. A diverse diet naturally covers all bases.
Build Your Meals Strategically: When planning, consider combining food groups. For example, pair a legume with a grain or nuts/seeds with a vegetable to ensure a full nutritional picture. Consider a burrito bowl with rice, beans, and pumpkin seeds.
Embrace Plant-Based Complete Proteins: Regularly include naturally complete plant proteins like quinoa, soy products (tofu, tempeh, edamame), buckwheat, and hemp seeds.
Cook in Batches: Prep ingredients like cooked grains and legumes in advance to make meal assembly faster throughout the week. This encourages more diverse meal planning.

Conclusion

Understanding what foods can be combined to make complete proteins is empowering for a balanced plant-based diet. By focusing on combining legumes, grains, nuts, and seeds throughout the day, and incorporating naturally complete plant proteins like soy and quinoa, you can effortlessly meet all your essential amino acid needs. This flexible approach supports a healthy and sustainable lifestyle.

For more information on the health benefits of various food groups, consult resources like Harvard's The Nutrition Source. By making small, mindful changes to your diet, you can unlock the full nutritional potential of plant-based foods.

Frequently Asked Questions

No, you do not need to combine complementary proteins in the same meal. The body maintains a pool of amino acids throughout the day and can assemble them as needed from various foods you eat over a 24-hour period.

A complete protein source contains all nine essential amino acids, which the human body cannot produce on its own.

Some plant-based foods that are naturally complete proteins include quinoa, soy products (tofu, tempeh, edamame), buckwheat, and hemp seeds.

No, beans are incomplete proteins because they are low in methionine. However, when paired with grains, which are high in methionine, they form a complete protein.

An easy combination is nut butter on whole-wheat toast. Peanuts are legumes, and whole-wheat bread is a grain, providing a complete amino acid profile.

By eating a varied and balanced diet that includes legumes, grains, nuts, and seeds throughout the day, you can easily meet all essential amino acid requirements.

Yes, hummus is made from chickpeas and tahini (sesame seed paste). Since chickpeas are legumes and tahini comes from seeds, the combination provides all essential amino acids, making it a complete protein.