9 Great Plant-Based Protein Sources
Have you ever found yourself in a pickle where you wanted to go more plant-based, but struggled to get in enough protein?
I get asked all the time, “How can I get enough protein without eating meat?”
There are plenty of plant-based foods where you can get high amounts of protein — it’s just a matter of learning what they are, how to use them, and being mindful to incorporate them into tasty and easy meals.
Lentils: These little wonders are a great source of fiber as well as carbohydrates AND protein. In just one single-serving, they offer over 10 grams of protein. Lentils are a starchy protein as well as split green peas, which are another great source of protein. Furthermore, they contain a mix of both essential and non-essential amino acids and promote health through their content of starch, insoluble dietary fiber, prebiotics, and potassium.
How to use them? In soups, salads, veggie taco filling, veg bolognese, loaf, rice & daal.
How much protein is in lentils? 1/2 cup cooked lentils = 12 grams of protein.
2. Chia Seeds: Chia seeds have this incredible ability to absorb water and turn into a gel-like substance, which is thanks to the soluble fiber content in the seeds. They contain omega-3s as well as protein and fiber. Roughly, they contain 20% protein and 25% fiber.
How to use them? If you want to make a chia pudding, soak for at least 30 minutes in almond milk. They can also be sprinkled on top of oatmeal or added to smoothies.
How much protein is in chia seeds? 2 tablespoons = 4 grams of protein.
3. Hemp Seeds: Even though they don’t contain every amino acid (they are lacking lysine), help seeds are a great plant-based source of protein and of fiber. 3 tablespoons contain 10 grams of protein. They are also rich in omega-3 fatty acids.
How to use them?: I sprinkle them on everything from salads to smoothies, dips, dressings, and hummus.
How much protein is in hemp seeds? 3 tablespoons hemp = roughly 10 grams of protein.
4. Quinoa: The only grain that is a complete protein. Use it in place of rice for more diversity in your carbohydrate intake, and it gives an added protein with those carbs.
How to use?: Stuff your veggies with quinoa, add them on top of a salad, eat them for breakfast instead of oatmeal, mix them into a stir-fry or a veggie taco. Bake with tomatoes and mozzarella.
How much protein in quinoa? 1/2 cup cooked quinoa = 7-9 grams of protein
5. Nutritional Yeast: I go for nutritional yeast for it’s cheesy flavor. Nutritional yeast contains no dairy or active yeast. 3 tablespoons contain 12 grams of protein.
How to use?: It’s great for making dairy-free sauces, dressings, and more.
How much protein is in Nutritional Yeast?: 3 tablespoons contain 12 grams of protein.
6. Spirulina: This is the one that people have typically heard of the least, but it is. incredibly protein-rich. Plus, spirulina provides all essential amino acids, making it a complete protein. Research also shows that your body can use the protein from spirulina more efficiently, making it one of the best plant protein sources available. It’s deep blue-green in color and will change anything you mix with it into that vibrant color. It tastes subtly sweet and nutty, with hints of vanilla and chocolate, but with a slight seaweed flavor.
How to use?: I throw spirulina into my smoothies.
How much protein is in Spirulina?: 2 tablespoons contains 12 grams of protein.
7. Beans: Beans and legumes such as chickpeas are an amazing source of plant protein, carbohydrates, and fiber. They also contain magnesium which is an important mineral in our body that plays a key role in 300 cellular functions, including muscle function, protein synthesis, blood sugar control, and blood pressure regulation.
How to use?: Combine with rice or quinoa for a hearty meal. Add into soups and salad or veggie burgers.
How much protein is in beans?: 1 cup cooked beans contain around 15 grams of protein.
8. Soy (Tempeh, Tofu, Edamame): Tempeh, tofu, and edamame all offer a complete plant protein containing all amino acids. When it comes to chemical makeup they are the most animal-like protein. These plant proteins also contain fiber and healthy fats in addition to protein. Tempeh is the most nutritious out of this bunch, as it contains naturally-occurring healthy bacteria from the fermentation process. ALWAYS buy your soy organic.
How to use?: I love baked tofu. I also use tempeh, tofu and edamame like I would beans. Use tempeh and tofu as toppings to salads. Add to stir-fry meals. Tempeh and tofu also make for great meat replacements as they can be marinated in anything.
How much protein is in soy?: 1 cup of boiled soybeans boasts around 31 grams of protein. 1 cup of tofu is 20 grams of protein.
9. Nuts: Not only are nuts rich in minerals, vitamin E, and healthy fats but they’re also high in protein. They do not carry a complete amino acid profile, but people often add nuts to meals or as snacks for the strong mix of protein and fat—two nutrients that help to fill you up and keep you full.
How to use: Grind and use as a flour in GF baking. Sprinkle on top of salads or any meal to increase the healthy fat and protein content. Sprinkle on top of oatmeal, porridges, or cold cereals for added crunch and protein.
How much protein is in nuts?: Nuts vary, but 1/4 cup nuts is around 7-9 grams of protein