Just a Handful of This 1 Ingredient Will Add More Healthy Fat and Protein to Your Meals, Dietitian Says

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IE 11 is not supported. For an optimal experience visit our site on another browser.Skip to ContentAdd to GoogleFoods to Add to Your Diet for a Healthy and Happy Gut04:24Get more newsLiveonShareAdd NBC News to GoogleOct. 12, 2026, 8:00 AM EDT / Source: TODAYBy Sarah JacobyIf you’re throwing together a quick, healthy meal, the last step could make all the difference. By adding a small sprinkling of one often overlooked ingredient, you can bump up the nutrients in any meal, particularly healthy fats, protein and fiber.

“One of my favorite nutrition hacks is adding a handful of seeds to meals and snacks,” says Natalie Rizzo, registered dietitian and TODAY nutrition editor.

Seeds are packed with all kinds of nutrients, including heart-healthy fats, filling protein, vitamins, minerals and gut-healthy fiber. Adding just a handful to any meal will help boost the overall nutrition of the dish.

Seeds are small, so you’d be forgiven for overlooking them as a major source of nutrients. But they’re a surprisingly simple tool for adding more plant protein, fiber and healthy fats to your meals.

“Pumpkin, hemp, chia and sunflower seeds are all great sources of healthy unsaturated fats, and they also provide plant-based protein,” Rizzo says. For example, just 3 tablespoons of hemp seeds have about 10 grams of protein, while an ounce of pumpkin seeds has about 8 grams.

Think of using seeds as a final, crunchy topping to any meal that adds a bit more flavor, texture and nutrients.

Some of the healthiest seeds to use include:

“I love sprinkling seeds over yogurt, oatmeal, salads or grain bowls for an easy way to boost the nutrition of a meal without much extra effort,” Rizzo says. They’re also great on top of avocado or peanut butter toast and even pasta.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.

ShareAdd NBC News to GoogleSarah JacobySarah Jacoby is a health reporter at TODAY.