Hit Your Protein Goals Without Any Meat
Getting enough protein on a vegan diet is easier than you think! Whether you’re building muscle, maintaining energy, or just looking for nutrient-packed plant-based options, there are plenty of high-protein vegan foods to keep you full and satisfied. Here are some of the best vegan protein sources to add to your meals!
1. Lentils (18g protein per cup, cooked)
Lentils are one of the best plant-based protein sources. They’re rich in fiber, iron, and B vitamins, making them great for heart health and digestion. Use them in soups, curries, salads, or even veggie burgers.
2. Chickpeas (15g protein per cup, cooked)
Also known as garbanzo beans, chickpeas are versatile and protein-rich. You can roast them for a crunchy snack, blend them into hummus, or toss them into salads and stir-fries.
3. Quinoa (8g protein per cup, cooked)
Unlike most grains, quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also gluten-free and a great base for bowls, salads, and breakfast porridges.
4. Tofu (10g protein per ½ cup)
Made from soybeans, tofu is an amazing meat substitute that absorbs flavors well. Try it grilled, stir-fried, scrambled, or blended into creamy sauces.
5. Tempeh (20g protein per ½ cup)
Tempeh is fermented soy, making it higher in protein and easier to digest than tofu. It has a firm texture and a slightly nutty taste, perfect for stir-fries, sandwiches, or salads.
6. Seitan (21g protein per 3.5 ounces)
Often called “wheat meat,” seitan is one of the highest plant-based protein sources. It has a meaty texture and works great in stir-fries, BBQ dishes, or sandwiches.
7. Black Beans (15g protein per cup, cooked)
Packed with protein, fiber, and antioxidants, black beans are a great plant-based protein choice. Use them in burritos, salads, veggie burgers, or stews.
8. Edamame (17g protein per cup, cooked)
Edamame, or young soybeans, are deliciously high in protein. Enjoy them as a snack, in stir-fries, or blended into dips.
9. Chia Seeds (5g protein per 2 tablespoons)
These tiny seeds are nutrient powerhouses, packed with protein, omega-3s, and fiber. Mix them into smoothies, yogurt, or oatmeal, or make chia pudding for a protein boost.
10. Hemp Seeds (9g protein per 3 tablespoons)
Hemp seeds contain all essential amino acids, making them a complete protein. Sprinkle them over salads, smoothies, or yogurt, or blend them into homemade plant-based milk.
11. Pumpkin Seeds (7g protein per 1 ounce)
Pumpkin seeds are rich in protein, magnesium, and healthy fats. Snack on them roasted or add them to granola, salads, or trail mix.
12. Almonds (6g protein per 1 ounce)
Almonds are high in protein and vitamin E, making them great for skin, brain health, and energy levels. Eat them raw, as almond butter, or add them to oatmeal and baked goods.
13. Peanut Butter (8g protein per 2 tablespoons)
Peanut butter is not only delicious but also high in plant-based protein. Spread it on toast, mix it into smoothies, or use it as a dip for fruit and veggies.
14. Oats (6g protein per ½ cup, dry)
Oats are hearty, fiber-rich, and protein-packed, making them a fantastic breakfast option. Cook them into oatmeal, blend them into smoothies, or use them in baking.
The Takeaway
Getting enough protein on a vegan diet is totally doable with these 14 nutrient-dense plant-based sources! These sources are for every pallet. If you’re looking for hearty meals, crunchy snacks, or protein-packed smoothies, these foods will keep you strong and energized.
