When transitioning to a vegan or plant-based diet, one of the most common questions people ask is “where do you get your protein from?”
The good news is that there are plenty of plant-based sources of protein that are not only delicious but also packed with essential nutrients.
Whether you're building muscle, or just trying to eat more plant-based, these vegan protein sources will become a staple part of your diet, and will help fuel your body to keep you satisfied throughout your days.
Why is protein important on a vegan diet?
Protein is an essential nutrient that plays a crucial role in building and repairing muscle tissues, making enzymes and hormones, as well as supporting our overall health and immune system.
For vegans, it’s important to get a variety of protein sources to ensure you're consuming all the essential amino acids your body needs. Luckily, many plant-based foods are high in protein and can easily fit into your meals. All you need to do is a bit of learning and planning.
In this post, we’ll explore 10 of the best vegan protein sources, how much protein they offer, and some creative ways and tips to incorporate them into your diet.
1. Lentils:
Protein per 1 cup (cooked): 18g
Lentils are a fantastic source of vegan protein and are incredibly versatile. Whether you’re making lentil soups, stews, or adding them to salads, lentils are nutritious and packed with fibre, iron, and folate. They also cook quickly, making them a go to option for those busy weeknights.
Tip: Try making a hearty, cosy lentil curry for a protein-packed meal.
2. Chickpeas:
Protein per 1 cup (cooked): 15g
Much like other beans, chickpeas are one of the most popular types of food that contain plant based protein. You can enjoy them roasted in a salad, or blended into creamy hummus which is my favourite way to consume them. Chickpeas also provide a healthy dose of fibre and various minerals.
Tip: For a crunchy and savoury snack, try roasting some chickpeas with olive oil and your favourite herbs/spices for a protein-packed treat.
3. Tofu:
Protein per 100g: 16g
The goat of all vegan protein sources. Tofu is made from soybeans and it's a classic vegan ingredient known for its versatility. It can be fried, grilled, scrambled, or blended into sauces and dips. It comes in various forms, shapes and sizes including extra firm and silken. Tofu is rich in both protein and iron, making it a well rounded addition to any plant-based diet.
Tip: Try making scrambled tofu as a substitute for eggs - I've got a superb recipe in my plant-based recipe ebook.
4. Tempeh:
Protein per 100g: 22g
Just like tofu, tempeh is also made from soybeans, but it goes through a fermentation process that makes it easier to digest and richer in probiotics. It's surprisingly higher in protein and has a nutty, earthy flavour and firmer texture. Tempeh can make an excellent addition to your stir fries, sandwiches, and salads.
5. Seitan:
Protein per 100g: 17g
Don't worry we're not talking about the devil here. Seitan, sometimes called "wheat meat," is made from gluten and has a chewy texture similar to meat. It's packed with protein and can be used in a variety of dishes to replicate meat. Keep in mind that seitan is not gluten-free, so it’s best for those who don’t have gluten sensitivities.
Tip: You can use seitan to make vegan "chicken" strips or even schnitzels!
6. Edamame:
Protein per 1 cup (cooked): 17g
Edamame are small soybeans that are often served as an appetiser in Japanese cuisine. You can commonly find them in sushi restaurants. They’re high in protein and fibre and can be eaten as a snack or tossed in salads, or any kind of bowl for that matter!
7. Quinoa:
Protein per 1 cup (cooked): 8g
Quinoa is a complete plant-based protein, meaning it contains all nine essential amino acids that your body can’t make on its own. This makes quinoa one of the best grains for vegans. It’s also high in fibre and antioxidants.
Tip: Use quinoa as a base for grain bowls, or serve it as a side dish with roasted vegetables and a tahini based dressing.
8. Peanut Butter:
Protein per 2 tablespoons: 8g
Who doesn’t love peanut butter? I mean I didn't as a kid which is quite odd to be fair. This creamy spread is a decent source of plant-based protein. Peanut butter contains healthy fats and is packed with delicious nutty flavour (obviously) making it a perfect addition to toasts, smoothies, porridge, and other baked goods.
9. Nutritional Yeast:
Protein per 2 tablespoons: 8g
It might look like fish food, but trust me it's one amazing ingredient. Nutritional yeast is a deactivated yeast that adds a cheesy, nutty flavour to vegan dishes. It’s packs a little punch of protein, as well as vitamins, including B12 (often added to fortify it). Nutritional yeast is commonly used in vegan cheese recipes, dressings and as a sprinkle on salads.
Tip: Stir some nutritional yeast it into your vegan pasta sauces for an extra protein boost.
10. Hemp Seeds:
Protein per 3 tablespoons: 10g
Hemp seeds are small but mighty and are packed with protein and essential fatty acids. They’re a complete protein source, meaning they contain all nine essential amino acids. Hemp seeds are also rich in omega-3 fatty acids, which are important for other aspects of health.
Tip: Sprinkle hemp seeds in smoothies, on porridge, or salads for an easy protein addition.
How to maximise your vegan protein intake
To make sure you're getting enough protein on a vegan diet, it's important to eat a variety of protein-rich foods throughout the day. A mix of beans, legumes, whole grains, seeds, and soy products will help you meet your protein needs.
Pairing plant-based proteins with other nutrients like healthy fats and complex carbohydrates will also ensure you have a well rounded, nutrient dense way of eating and living which is exactly what we're after.
Also don't be shy to include some plant-based protein powder in your diet. It's an easy and awesome way to boost your protein intake as well as add flavour to your smoothies, shakes and bakes.
Conclusion: Fuel your body with the vest vegan protein sources
Incorporating a variety of these plant-based protein sources into your meals will help keep you satisfied, build muscle, and support your overall health.
Whether you're already a pro vegan or new to plant-based eating, there's no need to skimp on delicious ways to meet your protein needs while enjoying nutrient packed meals and recipes.
For the best results, focus on eating a wide range of protein rich foods, and remember that variety is key to a balanced and healthy lifestyle.
You can find plenty of recipes on my Substack to help get you thriving!