Protein-Packed Plant Power: The Top 5 Vegan Protein Sources
Whether you’re vegan, vegetarian, or just looking to incorporate more plant-based proteins into your diet, there are plenty of options for getting the protein your body needs. Here are five great sources of vegan protein that will give you the boost you need to power through your day.
Soy Products
Soy products like tofu and tempeh are some of the most popular vegan proteins around. Both are made from soybeans and have a firm texture that makes them great for grilling and pan-frying. They also absorb flavors well, making them a versatile choice in any dish. Tofu packs 8–10 grams of protein per ½ cup, while tempeh has 15–20 grams per ½ cup.
Nuts & Seeds
Nuts and seeds make excellent sources of healthy fats and plant-based protein. Almonds have 6 grams of protein in a ¼ cup serving, while pumpkin seeds contain 9 grams in ¼ cup. Pair these delicious snacks with other vegan proteins such as legumes or grains for a complete meal or snack that will keep you full and energized throughout the day.
Legumes
Legumes such as beans, lentils, chickpeas, and peas are all great sources of vegan protein. Lentils provide 9 grams per cooked ½ cup serving; black beans contain 8 grams per ½ cup; chickpeas have 7½ grams in their same serving size; and green peas bring 5½ grams per cooked ½ cup serving. Legumes can be used in soups, salads, stews—you name it! Get creative with these versatile ingredients to add an extra boost to everyday meals.
Grains
Most grains contain at least a little bit of protein—and some even pack a punch! Quinoa provides 8 gram of protein per cooked 1/2 cup serving; buckwheat contains 6 grams; bulgur wheat is good for 5½grams; and oats offer 3½grams in their same servings sizes. Grains can be used as side dishes or as bases for complete meals—the possibilities are truly endless!
Nutritional Yeast
Nutritional yeast is a deactivated yeast that is usually sold in flake form and has an umami flavor similar to cheese (it’s sometimes referred to as “vegan Parmesan”). It makes an excellent addition to pasta dishes or sprinkled over salads or roasted vegetables for added flavor and nutrition—just two tablespoons contains 4grams of protein! Nutritional yeast can also be used to make “cheesy” sauces or dips by blending it with nuts like cashews for an extra creamy texture.
No matter what kind of plant-based diet you follow, there are plenty of delicious ways to get the essential nutrients your body needs—including protein! With this list of top vegan proteins under your belt (or spoon!), you’ll never run out ideas when it comes time to create nutritious meals packed with flavor. So go ahead—experiment with different recipes featuring these awesome plant-based proteins and enjoy getting creative in the kitchen!
