When it comes to plant protein, many a myth have come and gone over the years, and some prevail today (here are three!). But with more plant-based doctors advocating for non-animal sources of protein, increased awareness of animal exploitation in farms, and the tremendous impact we have on the environment through our food choices, the tides are definitely turning.
“There is absolutely no nutrient, no protein, no vitamin, no mineral that can’t be obtained from plant-based foods.”
Michael Klaper
This list can be a handy guide for anyone interested in incorporating more high-protein vegan foods into their diet.
1. Tofu
8 grams of protein per 100 gram block
Tofu and other soy products like Edamame, Tempeh, Soy milk, and Soy nuggets are all incredible sources of protein! Make this easy tofu scramble (by Up Beet Kitchen) your post-workout staple! Creamy, hearty, and totally wholesome, this is one of the EASIEST high-protein vegan foods you can count on.
2. Natural Peanut Butter
4 grams of protein per tablespoon
Looking for the BEST reason to add a dollop of yummy peanut butter to your diet every morning? You might just get addicted to this Vegan Chocolate Peanut Butter Banana Smoothie (by The Spruce Eats). Use soy milk to make your smoothie even more protein-rich.
3. Green Peas
9 grams of protein per cooked cup.
Wondering how to make green peas more kid-friendly or just fun to eat? Here’s an idea! Try this Avocado and Pea Smash (by Be Good Organics).
4. Chickpeas
Around 15 grams of protein per cooked cup.
Hummus might be the first thing that comes to mind when you think of chickpeas, but if you’re looking for something new, try these Vegan Sticky Sesame Chickpeas (by Eat With Clarity) – the perfect high-protein vegan lunch!
5. Lentils
Around 18 grams of protein per cooked cup.
Want an ULTRA dose of plant protein? Combine 2 high-protein vegan foods from this list to make Veggies and Lentils in Peanut Sauce (by Vegan Richa). Delicious, nutritious, and oh-so-satisfying!
6. Nuts and Seeds
5-7 grams of protein per ounce, depending on the variety.
Make these on-the-go Gluten-Free Vegan Chewy Nut and Seed Bars (by The Healthy Family & Home). An easy snack to carry with you to the gym, yoga class, or work!
7. Kidney Beans
About 15 grams of protein per cooked cup.
Delicious AND healthy vegan burgers? You got it! Here’s a recipe for Kidney Bean Burgers (by A Virtual Vegan). If you’re too lazy to make the whole thing, just make the patties alone and serve with a dip!
8. Quinoa
8-9 grams of complete protein per cooked cup.
Bursting with freshness and sharp Middle-Eastern flavors, this Lemony Chickpea Quinoa Salad (by Feasting at Home) is bound to keep you feeling light and energetic!
9. Spirulina
4 grams of complete protein per tablespoon
This blue-green algae, which comes in powder or capsule form, is a nutritional powerhouse. Kickstart your mornings with this easy, 5-ingredient Super Green Spirulina Smoothie (by Minimalist Baker).
10. Sprouts
Lentil sprouts contain 7 grams of protein per cup.
Pea sprouts contain 11 grams of protein per cup.
And Chickpea sprouts contain 21 grams of protein per cup!
Fresh, crunchy, and spicy! Yum! Try out these Spicy Sprouted Lentils (by Give Recipe). The best part is, it’s just so simple–you can create your own variations and flavor combinations using sprouts as the base.
If you enjoyed learning about these 10 high-protein vegan foods, here’s another one of our articles with protein-rich recipes: 6 Unique Vegan ‘Egg’ Recipes for You to Try. And maybe you’re someone who is new to cooking altogether? Well, then this one’s for you: Time-Saving Vegan Cooking Tips for Beginners!
Check out the rest of the HappyCow blog for vegan tips, guides, interviews, and… more recipes! To find vegan food near you, at any time and place, get the free HappyCow app. Follow us on Instagram, Facebook, Pinterest, and Twitter to stay updated on all that we’re up to.
*All protein counts sourced from Healthline.