What Are The Best High Protein, Plant Based Foods?
With multiple health and environmental benefits, it’s no wonder that plant-based diets have become increasingly popular as time goes on. A vegan diet can help improve insulin sensitivity, lower cholesterol and blood pressure, and promote healthy gut bacteria. In addition, it has a reduced carbon footprint and is more affordable than animal-based diets. Despite all these benefits, there is one question vegan athletes tend to hear from omnivores rather frequently: “How do you get enough protein?”
Protein is essential for building and maintaining muscle, as well as recovering from intense workouts. While it’s true that meeting protein requirements within a plant-based diet can be challenging, you can absolutely get enough protein from plants if you seek out the right foods. I’ve compiled a bunch of the best high-protein, plant-based foods so that you can easily achieve your protein goals, whether you’re already a full-blown vegan or merely interested in dipping your toe into plant-based waters.
Meat Alternatives
These foods are great to use in place of meat, whether you’re making stir-fry, chili, or tacos. Best of all, these meat alternatives are all complete protein sources, meaning they contain all nine amino acids. These amino acids are essential because our bodies can’t produce them on their own.
Seitan
Hail seitan! Sorry, I couldn’t resist. All joking aside, seitan definitely should be hailed for its amazing protein content: 3oz of this food will get you 18g at just 90 calories! Seitan, which is made entirely from wheat gluten, has a texture that is very similar to meat, so you won’t miss out if you use it as a substitute in your dishes. Seitan also has a pretty neutral taste on its own, which allows it to take on the flavor of any marinades or seasonings.
Tempeh
Next up is tempeh, which comes close to seitan’s protein count at 16g per 3oz. However, that comes at a cost of 160 calories, which is almost double that of seitan. Still, tempeh is a good meat alternative that works well in sandwiches or as a bacon substitute. It’s usually made from fermented soybeans, but can be made from other legumes as well. Tempeh also contains essential nutrients like fiber, B vitamins, and minerals such as iron, calcium, and magnesium.
TVP
TVP stands for “textured vegetable protein,” and it’s a fantastic alternative to ground meat. This is another food that gives you a good amount of protein with low calories: 3oz of TVP is 12g of protein at 80 calories. TVP is also low in fat and cholesterol-free, and is relatively inexpensive with a much longer shelf life than most meat alternatives.
Tofu
Last of all, we have tofu, which is a great base to add to any meal. Tofu comes in many forms and textures from silken to super-firm, and is extremely versatile to cook with. You can use it in both sweet and savory dishes. Also, like seitan, it takes on the flavor of any sauces, marinades, or seasonings you cook it in.
Vegetables
Although vegetables certainly don’t have the most amount of protein compared to the other categories on this list, they do offer some other benefits. The fiber content of veggies tends to be a lot higher than the other groups, and they are relatively low in fat and calories.
Peas
There’s a reason most vegan protein powders use peas as their main ingredient: this vegetable is packed with protein! A single cup of green peas will net you 8.2 grams of protein. One of the benefits of peas is that they contain antioxidants, such as flavonoids and carotenoids, which have been known to reduce the risk of disease.
Spirulina
Spirulina is made from a type of protein-rich, blue-green algae. It usually comes in powdered form, making it easy to add to drinks. Only 2 tablespoons of spirulina will give you 8g of protein at a mere 41 calories. It also boasts a number of health benefits, including being a complete protein, being rich in antioxidants, and having anti-inflammatory properties, all of which is why it’s a staple in many plant-based diets.
Spinach
Spinach comes out on top as containing the highest amount of protein of all the leafy greens. One cup of cooked spinach comes out to 5.3g of protein at only 41 calories. Spinach is also rich in iron, which is essential when you’re eliminating meat from your diet.
Legumes
Legumes are technically considered vegetables, but are usually given their own category since they tend to have a lot more protein, fiber, and carbohydrates.
Edamame
Edamame, or soybeans that have been harvested early in their lifecycle, contain a whopping 22.2g of protein per 1 cup. They make a delicious snack when dried, and when fresh or frozen, work well in Asian-inspired soups, salads, and stir-fries. Edamame is also heart healthy, rich in Vitamin K (which plays a role in bone health), and can help balance your hormones.
Lentils
Lentils are the legume with the next highest amount of protein, at just about 18g per cup. This bean contains complex carbohydrates and a good amount of fiber, both of which are helpful in regulating blood sugar. Lentils are also high in both soluble and insoluble fiber, which promote digestive health.
Kidney Beans
Kidney beans aren’t too much behind lentils at slightly over 15g of protein per cup. This bean has many of the same health benefits as other legumes, including being heart healthy, containing complex carbs, and being rich in vitamins and minerals such as folate, potassium, and iron. Additionally, the combination of fiber and protein in kidney beans is helpful for weight management.
Nuts
Nuts are an excellent high-protein snack for those on a plant-based diet. Many nuts are also rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids. It is important to be careful with how many nuts you eat, however, as nuts are very high in fat and many have a lot of salt added.
Peanuts
Peanuts have the highest amount of protein of all nuts at 7.3g for 1oz. These nuts will literally make you smarter; they contain nutrients such as niacin and folate, which play a role in production of neurotransmitters and cognitive function. Peanuts are also full of healthy fats and fiber that reduce your risk of heart disease and help curb your appetite.
Almonds
Almonds are slightly behind peanuts in protein content, containing 6g per ounce, and are also rich in fiber and healthy fats, so they mirror many of the same benefits of peanuts. One of the unique qualities of almonds is that they are one of the best sources of vitamin E, an antioxidant that helps protect cells from damage.
Pistachios
Maybe it’s because I’m Italian, but I think pistachios are the most delicious nuts in existence. Beyond my clear bias, pistachios are on the lower side of calories and saturated fats compared to other nuts, and contain just under 6g of protein per ounce. These nuts are also known for being beneficial to eye and skin health, and have prebiotic effects that promote the growth of good bacteria in your gut.
Seeds
Seeds are a small but mighty way to add some extra protein to your meals. They are great for adding to salads, smoothies and oatmeal, or as a snack on their own.
Hemp Seeds
Hemp seeds are highly nutritious and contain almost 10g of protein per ounce, but that’s not the only reason why they’re an excellent addition to a vegan diet. They also have a balanced ratio of omega-6 to omega-3 fatty acids, which helps with inflammation, as well as a good amount of fat and fiber that can contribute to blood sugar regulation.
Pumpkin Seeds
Pumpkin seeds are around 9g of protein per ounce, and have many unique health benefits. First of all, these seeds can help you sleep better. They contain tryptophan, an amino acid that contributes to the production of serotonin and melatonin. Secondly, they are high in magnesium, a mineral essential to bone health and muscle function. Finally, pumpkin seeds have been known to support prostate health in men.
Sunflower Seeds
Sunflower seeds contain just under 6g of protein per ounce. They are rich in healthy fats and minerals such as potassium, zinc, and copper, and are known for helping to lower cholesterol. Additionally, sunflower seeds are associated with improved mood and well-being since they contain tryptophan, which is an amino acid that contributes to the production of serotonin.
At this point, I’ve talked about plenty of whole foods that are chock full of protein. Now we’re going to venture into the controversial topic of processed foods. One of the main reasons people turn toward plant-based diets is to eliminate processed and packaged foods from their lives. Processing often eliminates many nutrients and adds unnecessary sugars and oils to food. Eating clean is definitely preferable, but avoiding packaged foods is sometimes not possible 100% of the time. I try to follow an 80/20 rule: eat whole, unprocessed foods 80% of the time, and packaged, processed foods 20% of the time. With that said, here are my favorite minimally processed and ultra processed vegan foods that have lots of protein.
Minimally Processed Foods
The rule of thumb for minimally processed foods is to make sure they have fewer than 5 ingredients and that those ingredients are all things you recognize (as opposed to “Red 37” or “maldexterose”). Foods that have more than 5 ingredients are considered part of this group too, as long as those additional ingredients consist of spices and whole foods.
Ezekiel Bread
The Food for Life brand has a TON of high-protein bread and cereal products, all of which are made from various sprouted grains and legumes. The process of sprouting grains maximizes nutrition, preserves important fibers, promotes digestibility, and increases antioxidants. Each of the Ezekiel 7 Grain English Muffins clock in at 8g of protein, while a ½ cup of their Ezekiel Cinnamon Raisin Sprouted Grain Cereal has 7g.
Nut Butter
An alternative way to enjoy nuts is in butter form. I personally love Manna Butter, especially their Cinnamon Date almond butter, which packs in 4g of protein per 2 tablespoons. Their highest-protein butter is Nuts ‘n Seeds, with 6g per 2 tablespoons. By the way, Manna Butter butter goes extremely well with Ezekiel Bread products!
Nutritional Yeast
Nutritional yeast is an easy way to add flavoring and more protein to your meals. It’s kind of like a vegan parmesan, if you will. Two tablespoons of nutritional yeast will get you 5g of protein at 40 calories.
Ultra Processed Foods
The title says it all: ultra processed foods have gone through extensive processing and often contain much more than five ingredients. Many of these ingredients are additives such as preservatives, emulsifiers, sweeteners, and artificial flavors and colors.
Kite Hill Greek Style Yogurt
One of the foods I missed the most when I switched from a vegetarian to a vegan diet was Greek yogurt. At the time, there were a few vegan options, but none of them contained a good amount of protein; plant-based options had around 2-5g per serving compared with 17-20g from OG Greek yogurt. I’m happy to report that Kite Hill has stepped in with their plant-based Greek Style yogurt. This yogurt contains 15g of protein, along with probiotics that are essential to gut health.
Beyond Burger Patties
I’ll admit, I eat these a lot. It’s hard not to! They’re absolutely delicious, and have 20 grams of protein per patty with zero added sugars, which is comparable to a regular hamburger. Best of all, this plant-based burger has a positive effect on the environment. According to their website, producing a Beyond Burger takes 97% less water, 97% less land, 90% fewer Greenhouse Gas Emissions than a beef patty.
As you can see, there is an abundance of high-protein foods that can be eaten within the boundaries of a plant-based diet. I hope that gives you reassurance if you are interested in going vegan or incorporating more plants into your diet.
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