The Ultimate Guide to Vegan Sources of Protein

With people all over the world embracing plant-based diets, it is no wonder that vegans are now in pursuit of high-quality protein sources. This essential component of life – proteins are made of amino acids and are required in so many bodily functions: to build muscle, strengthen the immune system, etc. 

Vegans require specific selections of foods with good concentrations of essential amino acids as well as learn about balance among several sources of their daily intake.

This article lists the best vegan protein sources, how to use them in your diet, and how to maximize their nutritional benefits.

1. Lentils: Protein Powerhouse in a Small Package

Protein content: About 18 grams per cup (cooked)

A staple in every country’s plant-based diets worldwide, lentils provide an effective protein punch with the same amount of fiber content. These small legumes may be cooked easily but offer folate, iron, and magnesium.

How to use: Add to soups, stews, salads, or curry recipes. Red lentils are faster-cooking and suitable for soups. Green or brown lentils are best used in salads or as part of a bowl with veggies.

2. Chickpeas: The versatile, high-protein food

Protein per serving: Around 15 grams per cup (cooked)

Chickpeas, or garbanzo beans, are versatile and can be enjoyed in savory or sweet dishes. Rich in fiber, iron, and folate, they are great for heart health and digestion.

How to include them: Try them roasted as a crunchy snack, use them in salads, or blend them into hummus. For something different, try chickpea-based “tuna” salad or chickpea flour to make vegan omelets and pancakes.

3. Quinoa: A Complete Protein Grain

Protein in: Approximately 8g per cup (cooked)

Quinoa stands alone in the league, as it’s a grain that is itself a complete protein, bearing all nine essential amino acids. Very high in fiber, it is also full of magnesium, iron, and manganese, placing quinoa on the top-tier shelves of nutrient-dense vegetarian food.

How to use it: Quinoa becomes the base of salads and bowls instead of the typical rice of various foods. It also works particularly well in a vegan burger patty or as a healthier version for breakfast, complemented with fruits and nuts.

4. Tofu, Tempeh, and Edamame: Soy Beans Superpower

– Tempeh: ~19g per 100 grams
– Edamame: ~11g per 100g cooked

Soy products like tofu, tempeh, and edamame are good, credible sources of vegan protein. They’re also complete proteins because they contain all the necessary amino acids. Tofu has a bland flavor, fermented tempeh has a nutty taste, and edamame (young soybeans) are great for munching on.

How to use: Tofu is great in stir-fries, curries, or as a meat substitute that is grilled. Tempeh can be sliced up for salads or sandwiches and edamame is the perfect snack when steamed and salted.

 5. Hemp Seeds: Small Seeds, Big Protein Punch** 

Protein content: About 10 grams per 3 tablespoons

Hemp seeds are rich in protein, but they also have a pretty good ratio of omega-3 to omega-6 fatty acids, which keeps your heart and brain fit. They are also full of proteins and rich in magnesium, zinc, and iron.

How to use them: Sprinkle hemp seeds over oatmeal, salads, smoothies, or avocado toast. Also, add them to dressings you make at home or plant-based milk to add more nutrition.

6. Chia Seeds: Protein-Rich and High in Omega-3s

Protein content: Approximately 5 grams per ounce (2 tablespoons)

These small seeds are packed with protein, fiber, and omega-3 fatty acids. They swell in liquid, giving them an interesting gel-like texture.

How to include: Blend chia seeds with almond milk to create chia pudding, add them to smoothies, or sprinkle them on oatmeal and salads. They can also be used as an egg substitute in vegan baking when mixed with water.

7. Nutritional Yeast: Cheesy Flavor and Protein-Packed

A must-have for vegans is nutritional yeast, as it’s abundant in B vitamins and even has a cheesy taste on its own. Deactivated yeast can be added to many foods to flavor and add much-needed protein to them.

Add this to your diet: Toss nutritional yeast with popcorn or pasta or add it to salads. It is a super addition to vegan cheese sauce and baked goods, also.

8. Peanut Butter and Other Nut Butter

Protein per serving: About 8 grams per 2 tablespoons of protein content.

Nut butter, like peanut butter and almond butter, are nutrient-dense foods with a high content of protein. Other nutrients include healthy fats, magnesium, and antioxidants.

How to add: Spread nut butter on toast, add it to smoothies, or use it as a dip for apple slices. You can even use it in baking for protein-packed treats like cookies and energy balls.

19. Green Peas: Sneaky Protein Powerhouse

Protein per serving: Approximately 8 grams per cup (cooked) 

Green peas might not be the first thing you think of when thinking about protein, but they’re an excellent source, plus a good source of fiber, iron, and B vitamins. They’re sweet, and their bright green color adds fun to the mix of foods.

How to add: Toss green peas into pasta, stir-fries, or salads. Blend them into soups for a creamy texture or use them in homemade pea hummus for a tasty twist.

10. Pumpkin Seeds: Tiny Seeds with a Protein Punch

Protein content: Around 9 grams per ounce (28 grams)

Pumpkin seeds, or pepitas, are highly nutritious and provide protein, iron, magnesium, and zinc. They are a convenient snack and easy to add to meals.

How to include: Toss pumpkin seeds into oatmeal, salads, or yogurt. However, you can also roast them with spices for a savory snack or mix them into granola for a protein boost.

11. Seitan: The “Wheat Meat”

Protein per serving: About 21 grams in 3 ounces (85 grams)

Seitan, also known as wheat gluten, is a protein-rich food with all the meaty texture properties. It’s versatile, in that it can be dressed up to fit a style of cuisine.
 
Adding it to the meal prep: Cut seitan strips for sandwiches, grill, or pan-fry for their meat-like properties, and add it to stir-fry, stews, kebabs, etc.
 

12. Spinach and Other Dark Leafy Greens

 

Protein per Cup: About 5 g (Cooked spinach)
Dark, leafy greens: spinach, kale, and collard greens- may not have as many proteins in comparison, but they provide this nutrient along with the vitamins A, C, and K and iron

How to introduce this: The leafy greens could be added to smoothies, salads, soups, or pasta dishes. One could even pan-fry them with garlic or use them to fold into wraps rather than tortillas.

13. Amaranth: Ancient Grain with Complete Protein

Protein content: About 9 grams per cup (cooked)

Amaranth is a complete protein source that contains all the essential amino acids. Like quinoa, it is gluten-free and high in fiber, iron, and calcium, making it a great addition to vegan diets.

How to incorporate: Cook amaranth as a porridge for breakfast, or use it as a base for grain bowls. Its nutty flavor works well in baked goods like muffins and breads.

14. Almonds: Nutritious and Protein-Rich

Protein per ounce: about 6 grams or 23 almonds

Almonds are a good source of protein and healthy fats, fiber, and vitamin E. They are easy to eat and convenient for preparing various dishes.

How to add it: Add it to your snack time, add it to your salads, or mix it in with almond butter after blending it. It can also be used to make homemade almond milk, retaining some proteins.

1. Balance complementary proteins: Plant sources are missing one or other essential amino acid. Some proteins have a good potential source to combine for overall efficiency with some examples such as pairing rice and beans and hummus and pita bread together for complete amino proteins
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2. Don’t Rely on a Single Source: A varied diet ensures you get all essential amino acids and additional nutrients.

3. Add some protein supplements to your diet: If your diet lacks some stuff, then supplementing with vegan protein powders such as pea, hemp, or rice will make a world of difference.

4. Spread protein intake evenly throughout the day: To increase the amount of absorption and repair muscle tissue, make sure that you take protein at even intervals during the day.
It is entirely possible to meet the requirements of protein in a vegan diet with proper planning and variety. All these sources of vegan protein have specific benefits, including high fiber content to