15 plant-based protein foods for vegans and vegetarians.
The number of people following a vegetarian or vegan diet is on the rise, especially now that there are so many plant-based foods available. Read our guide on 15 plant-based protein foods for vegans and vegetarians.
Whether you’re new to veganism or vegetarianism or have been following a plant-based diet for as long as you can remember, you’ve probably heard the question “but where do you get your protein?” countless times. It’s a common concern; one that means many avoid ever giving the diet a try in the first place.
However, with the right planning, a plant-based diet can give you sufficient protein and all the nutrients that you need. This is important as a higher-protein diet will enable muscle strength, a boost in metabolism, lower blood pressure and weight loss.
Read on for 15 plant-based protein foods that taste incredible and nourish your body and mind.
#1 Lentils
Lentils are a superb source of protein - a 240ml cooked cup of lentils delivers around 18 grams of protein. They’re made up of over 25% protein and contain high levels of slowly digested carbohydrates. They also contain plenty of fiber and core nutrients, including potassium and iron.
Basically - they’re a protein powerhouse. Plus, they’re incredibly easy to incorporate into your meals - from delicious salads to rich dahls, soothing soups and spicy curries.
#2 Tofu, tempeh and edamame
A firm favourite in a vegan or vegetarian diet… And it’s easy to see why!
Soy products (of which tofu, tempeh and edamame all are) are among the greatest sources of protein in a plant-based diet. The exact protein content will vary depending on how it has been prepared, but as an overall guide:
Firm tofu contains around 20g of protein per cup
Edamame beans contain 17g of protein per cup
Tempeh contains around 30g of protein per cup
While on its own tofu doesn’t contain a strong taste, it easily absorbs the taste of anything it is cooked with. Tempeh, on the other hand, has a very strong, almost nutty taste. All three contain strong levels of calcium and iron, with probiotics and minerals that make them a healthy plant-based alternative.
#3 Seitan
Seitan is a mock meat made from gluten. It contains a huge amount of protein - around 25 grams per 100 grams of seitan. It’s a rich source of protein and a brilliant source of selenium, iron, calcium and phosphorus.
Seitan is a popular protein choice not only for its high protein content, but for its versatility and taste. You can cook it in many ways - including pan-fried, sautéed or grilled - and it resembles the look and feel of meat once cooked.
#4 Chickpeas (and most beans)
While most beans are good sources of protein (such as black, kidney and pinto) there is no doubt that chickpeas are the best addition to a plant-based diet.
Cooked chickpeas contain around 15 grams of protein per cooked cup, and they are also excellent ways to add complex carbs, iron, folate, fiber, potassium, manganese and phosphorus into your diet. See, we told you they were the best!
It’s a flexible food, and you can eat it hot or cold as either an addition to a meal or a meal/snack on its own (we recommend chickpeas roasted in cumin as a mid afternoon snack!).
Chickpeas are also the main component of hummus - one of our favourite salad bowl features!
#5 Nutritional yeast
Nutritional yeast is an inactive form of the yeast strain known as Saccharomyces cerevisiae. It's the same strain that bakers use to leaven bread, except it's been pasteurized to dry out the yeast so that it can extract all of its nutritional benefits.
It may sound like a strange addition to the list, but nutritional yeast is predominantly used to add a cheesy flavour to vegan meals. It is a complete plant protein, and it delivers 14 grams of protein and 7 grams of fiber within every 28 gram serving. In addition, fortified nutritional yeast provides the body with B12 (and all the B vitamins!), copper, zinc, magnesium and manganese.
#6 Quinoa
Quinoa is another complete protein - a cooked cup of quinoa contains 8 grams of protein and 5 grams of fiber, alongside high levels of important nutrients such as magnesium, iron and manganese.
This teeny tiny grain has a crunchy texture and nutty flavour and works beautifully in salads, soups, curries and stews.
#7 Oats
The great thing about oats is that they are a super easy way to add a hearty dose of protein into any diet. A cup of oats provides around 12 grams of protein and 8 grams of fiber, with good levels of magnesium, zinc, phosphorus and folate.
You can grind oats down into flour and use it for baking, add it into meals such as veggie burgers, soak them overnight or simply eat them in oatmeal. The options are huge, and abundant in health benefits.
#8 Chia seeds
Chia seeds are a versatile source of protein for a plant-based diet. They include 6 grams of protein and 13 grams of fiber per every 35 gram serving, and also boast considerable levels of calcium, iron, magnesium and selenium, alongside omega-3 fatty acids.
On their own, they don’t really taste of much. But they are brilliant at soaking up liquids, forming a gel-like substance. This makes them perfect for smoothies and healthy puddings.
#9 Nuts, nut butter and other seeds
Mmm… Nut butter, our favourite!
Nuts, nut butter and other seeds are a brilliant source of protein as every 28 gram serving contains around 5-7 grams of protein. They also hold a magnitude of healthy nutrients, minerals and healthy fats.
A word of warning - opt for unroasted (raw and unblanched) nuts whenever possible as roasting nuts and seeds can damage their nutrient levels. Plus, when you’re picking a nut butter, choose one with less (or no!) oil, sugar and excess salt.
#10 Dark leafy greens
Most dark leafy greens and vegetables are also very good sources of protein. On their own, they don’t contain enough protein to fulfil your quota, but they are a great way to boost your protein intake to help you meet daily requirements.
For example:
Kale provides 2 grams of protein per cup
A single, medium stalk of broccoli contains around 4 grams of protein
A cup of fresh arugula leaves will give you around 2.5 grams of protein
Our tip is to incorporate the dark leafy greens alongside other foods high in protein, such as a sprinkling arugula over a quinoa salad or adding kale into a tofu curry.
#11 Wild rice
Wild rice has twice as much protein as white or brown rice. This makes it an easy switch for those hoping to make simple adjustments to their diet.
One cooked cup of wild rice equates to 7 grams of protein, with an added dose of fiber, magnesium, copper, B vitamins and phosphorus. It is also a low calorie alternative to other forms of rice and features all nine essential amino acids.
#12 Green peas
A cooked cup of green peas offers more protein than a cup of milk - 9 grams of protein per 240ml, to be precise!
But their benefits don’t stop there - one serving of green peas delivers over 25% of your daily fiber, folate, vitamin A,C,K, thiamine and manganese requirements.
What’s more, they’re SO versatile. Whether you want to eat them as a side dish, or add them into your guacamole, ravioli, a tasty salad or a soup, the taste and nutritional benefits are guaranteed.
#13 Spirulina
Spirulina is a green or blue algae that has around 8 grams of protein content per 2 tablespoons. It’s also high in important nutrients, including iron and B vitamins (although not vitamin B-12).
Spirulina is generally available as a powder or supplement, which can be added to drinks - such as fruit juice, smoothies or even water - or added to a salad or snack.
#14 Potatoes
Although traditionally considered a low source of protein, potatoes can be a good source of high-quality protein.
A large baked potato contains around 8 grams of protein, and since they are also rich in carbohydrates they provide a necessary source of energy for those building lean muscle.
Why not add a few spoonfuls of hummus to your potato (instead of butter) to boost the protein content for a delicious lunch, or load the potato with a bean based chilli for a nourishing dinner?
#15 Soy milk
Milk made from soybeans is a brilliant alternative to cow’s milk. It contains around 7 grams of protein per cup (roughly the same as dairy milk) and is also packed full of calcium, vitamin-B12 and vitamin D.
Soy milk is easy to find in supermarkets and is an easy substitute for any milk-based recipes. Opt for the unsweetened varieties so that you can lower your sugar intake, and be sure to check that the soy milk is fortified (as unfortified milk will not naturally contain your all important B-12 vitamins).