Every single person on a plant-based diet has been asked, “But where do you get your protein?” Believe it or not, we don’t just sit around and eat beans and tofu all day. Tons of healthy plant-based foods have plenty of protein.
This list of 15 plant-based proteins includes beans, soy foods, nuts, seeds and other food. Whether you’re new to a plant-based diet or are looking to switch up your protein routine, this list will help you meet your daily protein goals without getting bored.
Why is protein important?
Protein is necessary for muscle growth and recovery. It also helps keep you full throughout the day. Eating enough protein has been linked to more lean body mass and lower body fat.
As a plant-based dietitian, I see many clients who struggle to get enough protein on a vegan or vegetarian diet. But with a little guidance and education, getting enough plant-based protein at every meal is very doable.
The amount of protein you need varies based on size and body weight, but a good rule of thumb is to spread your protein intake throughout the day and get equal portions at breakfast, lunch, and dinner, with a little bit less at snack time.
In general, aim to get at least 20 grams of protein at every meal. You may have to eat larger portions of food to meet your calorie and protein needs from plant-based foods, but there’s nothing wrong with that!
As a matter of fact, studies show that a plant-based diet may reduce the risk of obesity, heart disease, high blood pressure, and Type 2 Diabetes. That’s probably not surprising since a diet high in fruits, vegetables and whole grains is full of vitamins, minerals, phytochemicals and antioxidants.
Here is a list of 15 plant-based proteins with healthy and simple recipes.
1. Tofu
Protein: 9 grams in 3 ounces (⅕ of a block)
When you say “plant-based protein”, most people think of tofu. It’s made from soybeans and formed into a solid block. Tofu is available in varying levels of firmness, from extra firm to silken (soft).
Tofu has a neutral flavor, so it absorbs the taste of any marinade or seasoning. Plus, a serving of tofu is a good source of bone-building calcium.
Here are some of my favorite tofu recipes:
- Vegan Tofu Nuggets
- Butter Lettuce Salad with Tofu Croutons
- 17 Tofu Recipes For Every Meal of The Day
- Blend silken tofu into smoothies, sauces and dressings.
2. Tempeh
Protein: 16 grams in 3 ounces
I really love tempeh, and I don’t think it gets the love it deserves. Made from fermented soybeans, tempeh has beneficial probiotics that are good for the gut.
Tempeh has more texture than tofu, so you may like it if you don’t enjoy tofu. Cut tempeh into blocks and coat with a marinade or crumble it into dishes, like tacos or stir fry. Some say tempeh has a slightly bitter flavor, but you can steam it before cooking to remove the bitterness.
Here are some tempeh recipes to try:
3. Edamame
Protein: 9 grams of protein in ½ cup
Otherwise known as the whole soybean, edamame is a yummy snack or ingredient. It’s loaded with nutrients, like Vitamin C, fiber and iron, and it’s fun to eat! Edamame is also a good source of plant-based calcium for strong bones.
I always keep a bag of frozen edamame in my freezer for when hunger strikes. It makes a great addition to a grain bowl, like this Vegan Sushi Quinoa Bowl.
4. Soy milk
Protein: 8 grams in 8-ounces
Believe it or not, soy milk is nutritionally comparable to dairy. With 8 grams of protein per cup, it offers a protein boost in cereal, smoothies, oatmeal or sauces. Plus, most versions are fortified with calcium and Vitamin D.
Soy milk isn’t chalky or earthy like some other plant-based milks. It has a neutral and slightly sweet taste that works well in most recipes. Try it in this Sunshine Smoothie or Chocolate Prune Smoothie.
5. Seitan
Protein: 21 grams in ⅓ cup
Made from wheat gluten, seitan resembles the texture of ground beef or chicken. It’s often the base for meatless burgers or nuggets. It has a savory umami taste, like mushrooms, but it will easily take on the flavor of the sauces and spices.
6. Lentils
Protein: 13 grams in 1/4 cup of dry brown lentils (about 3/4 cup cooked)
I don’t like to pick a favorite among plant-based proteins, but lentils are very high on the list (okay they are my favorite, but don’t tell the others). There are so many varieties, like brown, red and black, and they are chock full of protein.
And lentils are also a great substitute for meat in dishes like tacos, meatballs or burgers, or they can serve as the base for a grain bowl. Not to mention that lentils are packed with fiber and iron.
Here are some of my favorite lentil recipes.
- Greek Lentil Power Bowl
- Moroccan Lentil Soup with Harissa
- Lentil Salad with Sun-Dried Tomatoes & Feta
7. Beans
Protein: ~8 grams per ½ cup
Beans are a staple for plant-based eaters since they provide a wide variety of nutrients in a small package. Beans have healthy carbs, protein, fiber and other vitamins and minerals, like folate, iron, B vitamins, magnesium and more.
There are so many varieties of beans, like black beans, chickpeas, kidney beans, pinto beans, cannelini beans and more.
You can buy either dried or canned beans, and both are inexpensive options. Dried beans are cheaper than canned, but they take a long time to cook. If you use canned beans (like I do), rinse them in cold water to remove some of the sodium in the packing liquid.
Here are some of my favorite recipes that use beans:
- Southwestern Quinoa Power Bowl
- Vegan Pumpkin Chili
- Buffalo Cauliflower Rice Bowl
- Roasted Crunchy Chickpeas
- Butternut Squash & Black Bean Tacos
- Black Bean Pumpkin Brownies
8. Quinoa
Protein: 8 grams in 1 cup, cooked
This pseudograin (it’s a seed) is a good source of all 9 essential amino acids, aka the ones the body can’t make. In other words, quinoa helps with muscle building.
With a mild, nutty flavor, quinoa is a gluten-free alternative to other grains. One cup of cooked quinoa offers about 8 grams of protein, and you can use it in salads, soups or grain bowls.
Here are some of my favorite recipes with quinoa.
- Roasted Beet & Orange Quinoa Salad
- Southwestern Quinoa Power Bowl
- Vegan Sushi Quinoa Bowl
- Green Egg and Quinoa Muffins
- Black Bean & Quinoa Salad with Honey Lime Dressing
9. Peas
Protein: 9 grams in 1 cup, cooked
You may think peas are just for baby food, but this starchy pulse is packed with protein and Vitamin C. Peas work well in soups, fried rice, stir fries and dips.
Keep a bag of frozen peas in your freezer for when you’re short on time and need protein fast.
10. Hemp seeds
Protein: 10 grams in 3 tablespoons
This nutritionally dense seed is full of iron, zinc, magnesium and omega-3s. Try sprinkling some on avocado toast or a salad, or adding a couple scoops of hemp powder into a smoothie or bowl of oatmeal.
11. Pumpkin seeds
Protein: 8 grams in 1-ounce
Just a handful of pumpkin seeds serves up a big dose of protein. Pumpkin seeds have magnesium, iron, fiber, and zinc. Notably, zinc is difficult to get on a plant-based diet, and it plays a pivotal role in the immune system.
Add pumpkin seeds to a homemade Pumpkin Pie Granola, or use them a crunchy topper for tacos.
12. Sunflower seeds
Protein: 6 grams in 1-ounce
A handful of sunflower seeds has almost half of your daily Vitamin E, a nutrient that benefits skin health. Plus, these tiny seeds are full of fiber, folate and B vitamins. Add a tablespoon or two to a salad for a nice crunch and nutty flavor.
13. Pistachios
Protein: 6 grams per 1-ounce (about 49 nuts)
Not only are pistachios delicious, but they are also full of plant-based protein. A handful of nuts has 6 grams of protein, plus healthy fats, fiber, and B vitamins.
Pistachios make a great afternoon snack; some people like eating them straight out of the shells. Or, add pistachios to a Mediterranean Bulgur Salad for a crunchy texture and nice flavor.
14. Almonds
Protein: 6 grams in 1-ounce (about 23 nuts)
Almonds are a nutrition powerhouse, with beneficial plant-based protein, healthy fats that benefit heart and brain health and other nutrients, like Vitamin E and magnesium.
If you prefer almond butter, look for ones without added sugar or oil. Two tablespoons of almond butter have a similar nutrient profile to a handful of nuts.
Eat almonds after a workout for a boost of protein and electrolytes, both of which help you recover. Here are some of my favorite almond recipes:
- Cinnamon Roasted Almonds
- Lemony Grain Salad with Feta & Almonds
- Vegan Couscous with Za’atar Vinaigrette
15. Peanuts
Protein: 7 grams per 1-ounce
Peanuts are another source of healthy fats, fiber, B vitamins, mangesium and Vitamin E. In other words, this nut butter staple is packed with good nutrition. Peanut butter is also a good source of these nutrients, but look for options that are just peanut and salt (without added oils or sugars).
Peanuts are a delicious topper to a grain bowl or salad, and they make a great protein-rich snack.
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