When someone tells you to “eat more protein,” it sounds simple enough, right? But here’s the thing—protein isn’t just about building muscles or eating more chicken. It’s way more nuanced than that. Plus, finding the best protein sources for vegans and vegetarians can seem like a daunting task. Fret not. We are here with the best protein alternates that you can try.
From a nutritional standpoint, your body doesn’t actually need protein itself. What it really needs are the building blocks within protein: amino acids. Think of them as the tiny workers that keep your body running smoothly every single day. According to research, there are 20 amino acids that your body uses and there are 9 it can’t produce on its own. These are called essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine), and you have to get them from your diet.
Now, if you are a vegetarian or vegan, you’ve probably heard the question: “But where do you get your protein from?” It’s a fine line between curiosity and arrogance. But here’s the bit that often gets overlooked: plant-based diets can easily meet your protein needs. In fact, the idea that vegetarian or vegan diets are lacking in protein is a myth that we are going to bust today. Let’s get started.
Why And How Much Protein Do We Need?
If studies are to be believed, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight or about 0.36 grams per pound. For an average adult, that’s roughly 46 grams for women and 56 grams for men daily. But here’s the kicker: this number is more of a baseline to prevent deficiency, not necessarily the optimal amount for everyone as every single body type is unique to that individual.
If you are physically active, pregnant, or recovering from an illness, studies say you might need more protein intake. The key here is to ensure you are getting enough of those essential amino acids, and thankfully, plants have everything you are looking for.
The other side to talking about protein intake is protein undernutrition, which is a serious problem. Research confirms that protein undernutrition can lead to health issues like stunted growth, weakened immunity, anemia, and even muscle loss. But as long as you are eating a balanced diet with enough calories, and hitting your protein target by experimenting with various sources of protein, you will steer clear of protein undernutrition.
Now that you understand proteins and why our body needs them, below is a list of 17 high protein sources for vegans and vegetarians with plant based ingredients that you can start experimenting with in your kitchen:
Top 17 Vegan And Vegetarian Protein Sources
Discovering the best meatless protein sources out there is an exciting process because the palette of food available to us keeps expanding every day. Whether you’ve just begun exploring veganism, a curious foodie, or just looking to try something new, these high protein foods for vegetarians and vegans are here to prove that plants have everything our bodies need. From versatile staples like tofu and chickpeas to hemp seeds and broccoli, this list is exactly what you’ve been looking for:
1. Seitan
Seitan is a go-to for meatless protein sources. Made from wheat gluten, it’s packed with protein—about 25 grams per 3.5 ounces—and has a meaty texture that’s perfect for making meat substitute dishes like stews, kebabs, or sandwiches. It’s chewy and responds well to seasoning, a commonly used ingredient among vegans and vegetarians alike.
2. Chickpea
Also known as garbanzo beans, chickpeas have been used across cuisines for centuries. With 14.5 grams of protein per cup, they’re not only protein-rich but also high in fiber and low in calories. This is one of the high protein meatless foods that you can use in salads, roast them for a snack, or blend them into creamy hummus—chickpeas are extremely nutritious (and delicious!).
3. Tofu
A must-have plant-based protein Made from soybeans, it’s a complete protein, which means it contains all nine essential amino acids. Firm tofu is perfect for stir-fries, baking, or marinating, while silken tofu can be blended into sauces, desserts, or smoothies. It compliments a variety of flavours and if you don’t already have it in your kitchen, we highly recommend it.
4. Nutritional yeast
The name can be deceiving, but nutritional yeast is a flavor-packed, protein-rich find. With 8 grams of protein per quarter-cup, it’s also often fortified with vitamin B12, making it doubly nutritious for vegans. You can sprinkle it on popcorn, pasta, or soups for a cheesy, nutty flavor boost.
5. Legumes
Whether it’s black beans, lentils, or green peas, these pod-grown varieties are affordable, can be used in many dishes, and come packed with protein and fiber. Try to include them in at least one meal a day—such as lentil soups, bean salads, or pea-based dips.
6. Hemp seeds
With 9 grams of protein per 3 tablespoons, hemp seeds are rich in magnesium, iron, and omega-3 fatty acids. Add them to smoothies, sprinkle them on oatmeal, or mix them into baked goods to include them in your diet organically.
7. Plant-based protein powders
Plant-based protein powders are one of the most sought protein sources for vegans and vegetarians. These powders are made from peas, almonds, or a blend of grains and legumes, and are a convenient option that requires minimum effort. With around 20 grams of protein per serving, just like hemp seeds, they’re perfect for smoothies, pancakes, or even savory dishes like soups.
8. Sesame and sunflower
These little seeds carry 5-6.4g of proteins per one-quarter cup. Sesame seeds contain iron and calcium, while sunflower seeds are rich in vitamin E and folate. You can use them as salad toppings, blend them into dressings, or turn sesame seeds into tahini for a creamy, protein-packed spread.
9. Edamame
Edamame, or young soybeans, are a fun way to meet your protein needs. With 13.5 grams of protein per cup, they’re also a great source of fiber, folate, and potassium. You can enjoy them boiled and salted as a snack, or mix them into salads and pasta dishes.
10. Almonds
Almonds are power-packed nuts carrying 6 g per 1 ounce, these are delicious to have raw and nuts have been a major source of protein for most vegans. Top your bowl of oats or salads with almonds, sliced or crushed into any dish for an extra crunch, or just carry around a pack along with you whenever you feel like munching
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11. Greek yogurt (hung curd)
Nourished with nearly 10g of protein per serving, Greek yogurt is a creamy delicacy and a satisfying way to up your protein intake. Switch your regular yogurt for this protein-rich with veggies, fruits or your overnight oat, its creamy goodness will keep you wanting for more.
12. Quinoa
Believe it or not, Quinoa seeds outshine most grains, delivering 8g of protein per cup. This is best used as an alternative to rice, just add some into your salads or enjoy them with some warm milk, top them off with some dried fruits and nuts, and you’ve got yourself a fancy yet rich breakfast.
13. Plant milk
Unlike soy milk and Ripple unsweetened original, which have almost 8g of protein per serving, almond milk has only one gram of protein. These greater plant based milk contain more essential nutrients such as calcium and B12 and makes the perfect base for smoothies, cereals, and lattes.
14. Peanuts
Peanuts and peanut butter are easy-to-go high-protein snacks. Add them to a dish or blend them into a smoothie, spread peanut butter on toast, or toss them into savory dishes for a flavorful protein boost. Peanuts are loaded with 8 grams of protein per ounce.
15. Wild rice
This grass-based grain has 3.25g of protein in half a cup. Wild rice is cooked like traditional rice which adds a protein boost to your favorite rice-based meals.
16. Broccoli
Apart from being a fiber-powerful vegetable, broccoli contains 5g of protein per cooked cup, which can be a helpful addition to your daily protein requirements. You can have it steamed, roasted, stir-fried, or blended into soups for a healthy and nourishing meal.
17. Spinach
Spinach is one of the best plant-based protein sources owing to its nutrient-dense nature. A cooked cup of Spinach has 6g of protein, in addition to iron, fiber, and an assortment of vitamins. Use it in pasta, stir-fry, salads, or even smoothies for a deliciously healthy addition to your meals.
How to Incorporate More Plant-Based Protein into Your Diet?
When adding more plant-based protein to your diet, you might face some skepticism towards the addition: “But is it enough?” I will offer you an answer, yes, it definitely is. There are absolutely many green, plant based protein sources for vegans and vegetarians minus the stomachache of red meat to reconsider later. They offer a wealth of proteins and nutrients which are just as effective as their animal-derived counterparts, even more so. It just takes a little bit of thought into every meal you consume and here are some ways you can do that.
- Soups and salads: Add canned beans, edamame, or nuts to salads and soups to boost their protein value. These changes will not only add flavor and texture to meals, but they will also add fiber and plant protein to help make the meal much more satiating.
- Smart snacking: Try incorporating plant protein into your snacks. Put peanut butter on apple slices, pair celery with hummus, or snack on roasted chickpeas, all of which are nutritious snacks rich in protein.
- Sweet and simple desserts: If you want something sweeter, try swapping fruits like peaches, watermelons, or strawberries for processed snacks. They taste great and have numerous health benefits so are a good way to finish off your meal.
- Protein-packed smoothies: For a quick and nutritious option, smoothies can be blended with a scoop of protein powder, along with some fruits and vegetables, to make a delicious breakfast or post-exercise meal. Have it with other meals to give them an added boost.
- Plant-based dips: Use plant based dips like hummus, guacamole, or Baba Ghanoush to diversify your meals. Add them to vegetables, crackers, or pita bread to make the meal more satisfying and healthy.
FAQs
As mentioned before, it is not accurate to say our bodies require proteins. Rather it is the amino acids in proteins that our bodies require from external sources. Now, complete proteins are those proteins that contain all 9 essential amino acids hence getting the name “complete” protein. For example: tofu, quinoa, chia seeds, etc.
The same way you build muscle on a meat diet. In the development of muscles, what one requires is proteins, the intake of the protein does not depend on the source as long as the amino acids present in these proteins are available for the body to break down. While on a vegan diet, you can try a combination of plant-based proteins to meet your protein uptake or even try plant-based protein supplements to boost the quantity of protein you consume daily.
The truth is animal proteins have better digestibility in the human body and have always been preferred over plant based proteins. But this does not mean they cannot contribute to a balanced diet.
From the above list of 17 best proteins for vegetarians and vegans, we recommend you experiment with each to see what works best for your body and nutrition requirements. A combination of any two-three sources would be ideal for you to reach your protein intake goals.
