What to eat with nuts to make a complete protein?

October 4, 2025 •

4 min read

According to nutritional experts, while nuts are a great source of protein, healthy fats, and fiber, they are considered an 'incomplete' protein because they lack certain essential amino acids. Understanding what to eat with nuts to make a complete protein is key for vegetarians, vegans, and anyone aiming for a balanced plant-based diet.

Quick Summary

Nuts are incomplete proteins, missing some essential amino acids, so combining them with other foods like legumes or whole grains is necessary to form a complete protein. This practice, known as protein combining, is simple and ensures the body gets a full profile of amino acids over the course of a day.

Key Points

Combine with Legumes: Pair nuts with foods like beans, lentils, or peas to compensate for nuts' limited lysine content and create a complete protein.
Add Whole Grains: Spread nut butter on whole-grain toast or add nuts to oatmeal to combine complementary proteins easily.
Mix with Dairy: For non-vegans, combining nuts with dairy products like yogurt or milk provides all essential amino acids in one meal or snack.
Combine Over the Day: You do not need to eat complementary proteins in the same meal; your body can combine them from foods consumed throughout the day.
Choose Variety: A diverse diet that includes a mix of legumes, grains, nuts, and seeds ensures you get all essential amino acids without complicated meal planning.
Mind Portion Sizes: While healthy, nuts are calorically dense, so it is wise to be mindful of serving sizes when incorporating them into your diet.

The Importance of Complete Proteins

Proteins are fundamental to nearly every function in the human body, from building muscle and repairing tissue to supporting immune health. They are made up of 20 different amino acids, nine of which are considered 'essential' because our bodies cannot produce them. We must get these nine essential amino acids from the food we eat. A 'complete protein' contains all nine essential amino acids in sufficient amounts. While animal products like meat, fish, eggs, and dairy are naturally complete proteins, most plant-based proteins are incomplete, lacking one or more essential amino acids.

For nuts and seeds, the primary limitation is often the amino acid lysine. To bridge this nutritional gap, combining nuts with foods that are rich in the missing amino acids is an effective strategy. The good news is that you don't need to consume these complementary proteins in the same meal; your body is capable of synthesizing a complete protein from different foods eaten throughout the day.

Perfect Pairings: Combining Nuts with Legumes

Legumes, including beans, peas, and lentils, are excellent complementary proteins for nuts because they are rich in lysine. This combination creates a perfect synergy, with nuts providing the methionine that legumes lack, and legumes providing the lysine that nuts are missing. This classic pairing is a cornerstone of plant-based diets worldwide.

Delicious Nut and Legume Combinations

Hummus and Nuts: Traditional hummus is made from chickpeas (a legume) and tahini (ground sesame seeds, similar to nuts in its amino acid profile), which together form a complete protein. For a protein boost, top your hummus with crushed almonds or walnuts.
Lentil and Nut Salad: A hearty lentil salad with walnuts or pecans is a fantastic way to combine these complementary protein sources in one dish.
Mixed Bean and Nut Chili: Add a handful of crushed peanuts or a spoonful of peanut butter to your next chili for a richer flavor and complete protein profile.
Peanut Butter and Edamame: Snack on a mix of roasted edamame (soybeans, a legume) and peanuts for a quick, protein-packed bite.

The Classic Combination: Nuts and Whole Grains

Another simple and delicious way to form a complete protein is by pairing nuts with whole grains. Whole grains, while often limited in lysine, pair effectively with nuts to fill in amino acid gaps. This is a traditional combination found in many cultures.

Easy Nut and Whole Grain Ideas

Peanut Butter on Whole-Wheat Toast: This is a classic and simple example of a complete protein combination.
Oatmeal with Nut Butter: Stir almond or walnut butter into your morning oatmeal to start your day with a complete and satisfying protein source.
Trail Mix with Whole Grain Cereal: Create a simple, balanced snack by mixing your favorite nuts with a handful of whole-grain cereal.
Pasta with Pine Nuts: Toss whole-wheat pasta with a handful of pine nuts, basil, and a drizzle of olive oil for a complete and tasty meal.

Versatile Pairing: Nuts and Dairy

For those who include dairy in their diet, combining nuts with milk or yogurt is a very straightforward method to achieve a complete protein. Dairy products are naturally complete proteins, meaning they provide all nine essential amino acids on their own.

Tasty Nut and Dairy Recipes

Greek Yogurt with Nuts and Seeds: Top a bowl of Greek yogurt with almonds, walnuts, and chia seeds for a delicious and nutritionally dense snack or breakfast.
Nut and Fruit Smoothie with Milk: Blend your favorite nuts, fruits, and milk (dairy or fortified plant-based milk) for a creamy, complete protein shake.
Cottage Cheese with Nuts: Stir nuts into cottage cheese for a quick and savory snack.

Comparison of Complementary Protein Pairings


Combination	Nut	Complementary Food	Missing Amino Acid (Nut)	Amino Acid Provided (Complement)	Example Dish
Nuts + Legumes	Almonds	Lentils	Lysine	Lysine	Lentil and Almond Salad
Nuts + Whole Grains	Peanuts	Whole-Wheat Bread	Lysine	Lysine	Peanut Butter on Toast
Nuts + Dairy	Walnuts	Greek Yogurt	Methionine, Tryptophan	All 9 Essential AAs	Yogurt with Walnuts
Nuts + Seeds	Sunflower Seeds	Almonds	Lysine	Methionine	Trail Mix

The 24-Hour Rule

It was once thought that complementary proteins had to be consumed together in the same meal to be effective. Modern nutritional science, however, has debunked this myth. The body maintains an “amino acid pool” from which it draws the necessary components to build complete proteins throughout the day. This means you can enjoy nuts as a snack and have a meal with legumes later on and still get the full nutritional benefit.

Conclusion

Integrating nuts into a balanced diet is a fantastic way to increase your intake of protein, healthy fats, and essential nutrients. By pairing them strategically with complementary foods like legumes, whole grains, or dairy, you can easily ensure your body receives all nine essential amino acids needed for optimal health. Remember, variety is key. By consuming a wide array of plant-based protein sources throughout the day, you can effortlessly meet your nutritional needs and enjoy the many delicious flavors and textures these combinations offer. For more information on dietary proteins, consider consulting resources like the Harvard T.H. Chan School of Public Health's nutrition guide.

Note: While nuts are generally healthy, portion control is wise due to their high caloric density. Always check for potential allergies before introducing new foods.

Frequently Asked Questions

An incomplete protein is a food source that lacks one or more of the nine essential amino acids that the human body cannot produce on its own. Most plant-based proteins, including nuts, fall into this category.

No, it's a common myth that complementary proteins must be eaten together at the same time. The body maintains a pool of amino acids, allowing it to combine different proteins from foods eaten throughout the day.

Nuts are typically low in the amino acid lysine, which is one of the nine essential amino acids.

Yes, some plant-based foods are considered complete proteins, including soy (edamame, tofu, tempeh), quinoa, and hemp seeds.

Yes, a peanut butter sandwich on whole-grain bread is a classic example of a complete protein. Peanuts (a legume, and a great complementary protein) provide the missing amino acid for the whole-grain bread.

A great complete protein snack using nuts is a trail mix that includes nuts, seeds, and roasted chickpeas or edamame. Alternatively, topping yogurt with mixed nuts is an excellent option.

While nuts are a healthy source of protein, they are not a complete source. To get all the essential amino acids, you should combine them with other foods like legumes or whole grains over the course of the day.