18 Amazing Vegan Protein Sources
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Hands down, the number one question a vegan gets asked is, “But where do you get your protein?!” While vegan protein sources do indeed exist—and in many different forms and flavors—it’s not a totally out-of-left-field question, given that the main sources of protein most people are familiar with are animal products. The most popular types of food high in protein—beef, chicken, fish, turkey, pork, and shellfish are all off limits on a vegan diet, of course. And so are some of the best high-protein vegetarian foods, like eggs, milk, yogurt, and whey protein powder.
Fortunately, though, there are plenty of tasty high-protein vegan foods you can enjoy—you just might need to be a little more intentional about it. “Most vegans can do fine with proper meal planning,” Beth Kitchin, Ph.D., R.D.N., assistant professor in the UAB department of nutrition sciences, previously told SELF. The Academy of Nutrition and Dietetics agrees that, generally, most people following vegan and vegetarian diets meet or exceed their protein needs, as long as they are consuming enough calories in general.
The key is knowing your best bets for vegan protein, and mixing it up. Varying your plant-based protein sources is not only more delicious and satisfying—it also helps ensure you cover your bases on getting all of the essential amino acids, or protein building blocks, that your body needs from food, as SELF has explained. While animal proteins contain all of those essential amino acids, most plant proteins are missing one or two—a deficit you can make up for by eating a variety of vegan protein sources that will complement each other, Christopher Gardner, Ph.D., research professor of medicine at the Stanford Prevention Research Center, has told SELF.
Okay, so what kind of plant foods are we looking at here? Beans (so many beans), seeds, nuts, nut butters, lentils, whole grains, certain plant milks, soy-based products, and plant-based protein powders are where it’s at when you’re looking for plant protein. (Sadly, there aren’t really any actual veggies high in protein per serving.) And by the way: While avowed vegans and people on plant-based diets in particular might find this list of vegan protein sources coming in handy, the truth is that anybody looking to diversify their protein intake—and their diet in general—could benefit from the addition of more protein-rich plant foods. As a bonus, vegan protein sources tend to be higher in fiber than animal proteins, and contain antioxidants—basically, plant chemicals associated with positive health benefits—plus other vitamins and minerals. Nutritionally speaking, it’s a win-win!
So whether you’re already living that animal product-free lifestyle or just thinking about it—or just gradually shifting to a more plant-based diet—it’s an excellent idea to have a go-to guide to the best vegan protein sources out there. Here are some delicious and versatile vegan ingredients to stock up on for making quick high-protein dinners, muscle-repairing post-workout snacks, satiating breakfasts, and more. Quick note: While we provided a protein count for each food based on the USDA nutritional info database, keep in mind that the exact amount may vary slightly based on the brand and variety.
Dani Daniar / EyeEm / GettyTempeh
Made from partially cooked, whole, fermented soybeans, tempeh is a great meat substitute, Dara Godfrey, M.S., R.D., an NYC-based dietitian who works in private practice and with fertility patients at Reproductive Medicine Associates (RMA) of New York, tells SELF. Also rich in copper, manganese, calcium, iron, and fiber, it’s best served steamed, baked, or grilled. The firm texture and nutty flavor soak up other flavors quickly. Godfrey recommends soaking it overnight in fresh garlic with sesame oil and adding it to a stir fry, salad, or soup.
16 grams of protein per 3 oz serving
Brian Yarvin / GettyAlmond butter
This paste made from almonds is a little grittier than peanut butter and contains more fiber, calcium, potassium, and iron. Try adding a scoop of almond butter on top of your oatmeal, in a smoothie, or slathering it on top of a banana or piece of toast.
7 grams of protein per 2 tbsp serving
Melinda Podor / GettyBlack beans
As a great source of folate, potassium, iron, and fiber, these legumes are earthy in taste and hearty in texture. Whether cooking them dry or using them straight from a can, black beans are great in soups, salads, and, of course, tacos.
8 grams of protein per ½ cup serving
Michelle Arnold / EyeEm / GettyHemp seeds
Hemp seeds (often called hemp hearts) taste like something of a hybrid between a sunflower seed and pine nut. They’re also rich in fiber, omega-3 fatty acids, and magnesium. Since they’re versatile, they can be used in both savory and sweet dishes.
5 grams of protein per 2 tbsp serving
stockstudioX / GettyEdamame
Tempeh, tofu, soy milk, and the like are all fantastic, but it’s hard to beat soybeans in their simplest natural form. These crunchy little guys are fun to eat on their own, straight out of the shell, with a generous sprinkling of coarse salt. Found year-round in the frozen section, there are also pre-shelled bags that will come in pretty handy if you’re making a recipe that calls for large amounts of edamame.
18 grams of protein per 1 cup serving (shelled)
magnez2 / GettyBrown rice protein powder
Protein powder made from rice, you say? Who knew? While pea and soy protein are more popular, this chewy whole grain is an increasingly popular source of post-workout fuel for vegans. Find a variety you like the taste of, and your muscles will thank you. (A brief note here: Protein powder is classified as a dietary supplement, so these products don’t get FDA-approved before going on the market, as SELF has reported. That means you’ll want to do your research to help make sure you’re getting a safe and high-quality product. Experts advise looking for third-party lab testing certifications from independent verifying companies like Informed Choice and the NSF International to help verify if a product contains what it says it does.)
~ 24 grams of protein per 1 scoop (2 tbsp) serving (varies by brand)
mikroman6 / GettyBuckwheat
Buckwheat’s name is pretty misleading, given it’s not a type of wheat. In fact, like quinoa, buckwheat isn’t technically a grain at all. But this seed certainly stacks up to grains in terms of kitchen versatility and nutritional power. Buckwheat groats can be toasted to enhance their flavor and cooked up like a cereal grain, or ground into a hearty flour that makes for delicious and filling pancakes or noodles (soba noodles).
6 grams of protein per 1 cup serving
LauriPatterson / GettyChickpeas
Garbanzo beans are as rich in fiber as they are in protein, with 11 grams a serving. Your GI tract will be pleased to hear there are about 7,000 ways to cook with them. Roast them with spices for a crispy, salty snack to munch by the handful; gobble them up in pasta form; or puree them into a cookie dough-like dessert hummus to be consumed by the spoonful.
7 grams of protein per ½ cup serving (canned)
princessdlaf / GettyNutritional yeast
Affectionately referred to as “nooch” by its fans, nutritional yeast is also known among vegans as the Best Thing Ever. It’s delicious, versatile, and packed not only with protein but vitamin B12, a nutrient that can be hard to come by in a vegan diet. Slightly nutty and convincingly cheesy, it can function as both a parmesan-like topping on everything from pasta to popcorn, as well as a central component in creamy non-dairy sauces, like macaroni and “cheese.”
8 grams of protein per ¼ cup serving
DebbiSmirnoff / GettyQuinoa
Most think of quinoa as a grain, when in fact, it’s a seed from a green leaf that’s part of the beet, Swiss chard, and spinach family. White, red, and black quinoa can be used in cooking and baking, but make sure to wash it before adding it to any meal—its natural coating saponin can give it a bitter or soapy taste. There are endless ways to eat quinoa, but Godfrey recommends using it to make stuffed peppers or tossing a scoop into a cold vegetable salad.
8 grams of protein per 1 cup serving
Jun / GettyPea protein powder
Pea protein is a newly popular protein option derived from yellow or green peas. It’s easy to digest, and a good source of arginine (an amino acid your body needs to build muscle), and branch chain amino acids (protein compounds that can delay fatigue during exercise). Add some in chocolate or vanilla-flavored powder form to your post-workout smoothie. You can also add it to gluten-free baked goods to improve the texture while getting a nice protein kick. Godfrey likes Naked Nutrition Pea Protein Powder.
14 grams of protein per 2 tbsp serving (1 scoop)
Enn Li Photography / GettyLentils
Lentils are legumes that are found either whole or split into halves. Depending on the type and how they’re cooked, the texture ranges from al dente to baby-food soft. Besides being packed with protein, they’re also a great source of soluble fiber, which helps to stabilize your blood sugar levels and keep you satiated. To prepare, boil 3 cups of liquid for every 1 cup of lentils (or just buy them by the can, drain, and wash before eating). Toss them over a salad or add to soups.
18 grams of protein per 1 cup serving
pamela_d_mcadams / GettyPeanut flour
Hey, did you know peanuts come not just in butter form but in flour form too? This ingenious invention is basically peanuts with most of the fat taken out, ground up into a fine-grained powder, leaving you with hella vegan protein. Look for recipes that bake with it like a flour, or add it to smoothies for a peanutty protein kick.
10 grams of protein per ½ cup serving
Michelle Arnold / EyeEm / GettyPumpkin seeds
Also known as pepitas, pumpkin seeds are a versatile topping sometimes found in Mexican dishes. The part-crunchy, part-chewy texture makes them perfect for sprinkling on top of oatmeal, yogurt, cereal, and salads. As a great source of amino acids, zinc, magnesium, iron, and fiber, they’re also a conveniently healthy snack.
5 grams of protein per 2 tbsp serving
Creativ Studio Heinemann / GettyWalnuts
Whether you’re pairing walnuts with a piece of fruit as a healthy snack or sprinkling them over yogurt for breakfast, they contain a healthy dose of omega-3 fatty acids, copper, manganese, and biotin. Plus, the combination of fiber and protein will help keep you satisfied for longer. Tip: Store them in the fridge for a longer shelf life.
4 grams of protein per 1 oz serving
Trejon D'angelo / EyeEm / GettySteel-cut oats
As a great source of fiber, this hot breakfast cereal will keep you feeling full all morning. Once cooked, up the protein factor by sprinkling hemp, chia, or pumpkin seeds on top. Since preparation involves soaking the oats, make a batch before bed and allow it to soak in the fridge as you sleep. Godfrey suggests using coconut milk, combined with half a banana, chia seeds, and cinnamon.
7 grams of protein per 1 cup cooked serving (¼ cup dry)
MSPhotographic / GettySunflower seed butter
Move over, nut butters. Creamy, naturally salty-sweet, and allergy-friendly, sunflower seed butter is a protein- and fiber-packed treat for vegans and non-vegans alike. Swap it in wherever you might use peanut or almond butter. Smear it on toast, drizzle it over overnight oats, mix it into smoothies, or fix yourself an SB&J for lunch. You get the picture. Find it in stores next to the nut butters, or make your own at home—as long as you’ve got a powerful enough blender.
6 grams of protein per 2 tbsp serving
Jose A. Bernat Bacete/Getty ImagesSoy milk
The nondairy milk market has been rapidly expanding over the past few years, and today you can find plant milks made from everything from hazelnuts and sesame seeds to oats and bananas. But soy milk has been around for decades, and with good reason. This reliable vegan staple is one of the better substitutes for cow’s milk when it comes to protein content. (Dairy milk has 8 grams of protein per cup.) You can find sweetened or unsweetened versions, and flavors including plain, vanilla, and chocolate. Use it to pour over cereal, thin out soups, supplement smoothies, whip up cappuccinos, and more.
7 grams of protein per 1 cup serving
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