For vegans, getting enough protein can be a challenge, as many of the most common sources of protein are animal-based. However, there are plenty of plant-based protein sources that can help vegans meet their protein needs. Here are the top 30 vegan protein sources, along with some tips on how to incorporate them into your diet.
- Lentils: Lentils are a great source of protein, with 18 grams of protein per cup cooked. They’re also high in fiber and can be used in a variety of dishes, from soups and stews to salads and veggie burgers.
- Chickpeas: Chickpeas, also known as garbanzo beans, are another excellent source of protein, with 15 grams of protein per cup cooked. They’re also high in fiber and can be used in a variety of dishes, including hummus, curries, and salads.
- Tofu: Tofu is a versatile and popular vegan protein source, with 10 grams of protein per 100 grams. It can be used in a variety of dishes, from stir-fries and curries to scrambles and salads.
- Tempeh: Tempeh is a fermented soy product that’s similar to tofu, but with a firmer texture and nuttier flavor. It’s also a good source of protein, with 15 grams of protein per 100 grams.
- Seitan: Seitan, also known as wheat meat, is a meat substitute made from wheat gluten. It’s high in protein, with 25 grams of protein per 100 grams, and can be used in a variety of dishes, from stir-fries and stews to sandwiches and salads.
- Quinoa: Quinoa is a nutritious grain that’s high in protein, with 8 grams of protein per cup cooked. It’s also a good source of fiber, iron, and other nutrients.
- Hemp seeds: Hemp seeds are a great source of protein, with 9 grams of protein per 3 tablespoons. They’re also high in healthy fats and can be added to smoothies, salads, and other dishes.
- Chia seeds: Chia seeds are another great source of protein, with 4 grams of protein per 2 tablespoons. They’re also high in fiber and can be used in a variety of dishes, including smoothies, puddings, and baked goods.
- Spirulina: Spirulina is a blue-green alga that’s often sold in powdered form. It’s a good source of protein, with 4 grams of protein per tablespoon, and can be added to smoothies, juices, and other drinks.
- Nutritional yeast: Nutritional yeast is a popular vegan seasoning that’s high in protein, with 9 grams of protein per 2 tablespoons. It’s also a good source of B vitamins and can be used to add flavor to a variety of dishes.
- Edamame: Edamame, or young soybeans, are a good source of protein, with 17 grams of protein per cup cooked. They’re also high in fiber and can be used as a snack or added to salads, stir-fries, and other dishes.
- Black beans: Black beans are a great source of protein, with 15 grams of protein per cup cooked. They’re also high in fiber and can be used in a variety of dishes, including soups, stews, and salads.
- Kidney beans: Kidney beans are another good source of protein, with 15 grams of protein per cup cooked. They’re also high in fiber and can be used in a variety of dishes, including chili, salads, and dips.
- Peas: Peas are a good source of protein, with 9 grams of protein per cup cooked. They’re also high in fiber and can be used in a variety of dishes, including soups, stews, and salads.
- Green beans: Green beans are a good source of protein, with 2 grams of protein per cup cooked. They’re also high in fiber and can be used in a variety of dishes, including stir-fries, salads, and casseroles.
- Broccoli: Broccoli is a nutritious vegetable that’s also a good source of protein, with 3 grams of protein per cup chopped. It’s also high in fiber and other nutrients.
- Brussels sprouts: Brussels sprouts are another nutritious vegetable that’s also a good source of protein, with 3 grams of protein per cup cooked. They’re also high in fiber and other nutrients.
- Almonds: Almonds are a good source of protein, with 6 grams of protein per 1/4 cup. They’re also high in healthy fats and can be used as a snack or added to salads, oatmeal, and other dishes.
- Cashews: Cashews are another nut that’s high in protein, with 5 grams of protein per 1/4 cup. They’re also high in healthy fats and can be used in a variety of dishes, from curries and stir-fries to salads and baked goods.
- Pistachios: Pistachios are a good source of protein, with 6 grams of protein per 1/4 cup. They’re also high in healthy fats and can be used as a snack or added to salads, trail mixes, and other dishes.
- Peanut butter: Peanut butter is a good source of protein, with 8 grams of protein per 2 tablespoons. It’s also high in healthy fats and can be used as a spread or added to smoothies and baked goods.
- Oats: Oats are a good source of protein, with 5 grams of protein per 1/2 cup dry. They’re also high in fiber and can be used as a base for oatmeal, smoothies, and baked goods.
- Brown rice: Brown rice is a good source of protein, with 5 grams of protein per cup cooked. It’s also high in fiber and other nutrients and can be used as a base for stir-fries, salads, and other dishes.
- Whole wheat bread: Whole wheat bread is a good source of protein, with 4 grams of protein per slice. It’s also high in fiber and can be used as a base for sandwiches and toast.
- Soy milk: Soy milk is a good source of protein, with 8 grams of protein per cup. It’s also high in calcium and other nutrients and can be used as a substitute for dairy milk in a variety of dishes.
- Tofu scramble: Tofu scramble is a popular vegan breakfast dish that’s made by scrambling tofu with vegetables and seasonings. It’s a great source of protein and can be customized to suit your taste preferences.
- Vegan protein powder: Vegan protein powders are a convenient way to add more protein to your diet. There are many different types of vegan protein powders available, including pea, hemp, and brown rice protein.
- Vegan protein bars: Vegan protein bars are another convenient way to get more protein on the go. There are many different brands and flavors available, so you’re sure to find one that suits your taste preferences.
- Vegan protein snacks: There are many vegan snacks that are high in protein, including roasted chickpeas, protein balls, and protein chips. These snacks are a great way to satisfy your hunger and boost your protein intake at the same time.
- Vegan protein supplements: If you’re having trouble getting enough protein from your diet, you may want to consider taking a vegan protein supplement. There are many different types of vegan protein supplements available, including powders, bars, and shakes.
In conclusion, there are plenty of vegan protein sources available for those who follow a plant-based diet. By incorporating a variety of these sources into your diet, you can ensure that you’re getting all the protein you need to stay healthy and strong. Whether you prefer lentils and chickpeas, tofu and tempeh, or nuts and seeds, there’s a vegan protein source out there for everyone. So why not give some of these options a try and see how they can benefit your health and well-being?