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The Best Vegan Protein Sources

The Best Vegan Protein Sources

Finding the best vegan protein sources doesn’t have to be complicated or expensive. Whether you’re a seasoned plant-based eater or just exploring vegan options, there are plenty of protein-packed foods that are both affordable and easy to incorporate into your meals. From versatile legumes and hearty grains to convenient plant-based protein powders, there’s something for every lifestyle and budget.

In this guide, we’ll explore the top vegan protein sources to help you stay nourished, energized, and satisfied. With these simple and accessible options, meeting your protein needs on a plant-based diet has never been easier!

1. Legumes

Legumes like lentils, chickpeas, black beans, and kidney beans are staples in plant-based diets for a reason. They’re not only rich in protein, but also high in fibre and essential nutrients, which are huge health boosters to add to your diet.

How to use: Toss chickpeas into salads, make lentil soups, or try black bean burgers for a protein-packed meal.

Protein content: Around 15-18g of protein per 250g.

2. Tofu and tempeh

Made from soybeans, tofu and tempeh are highly versatile and absorb flavours beautifully, which is why they’re a staple in many Asian cuisines. Tofu is softer and great for stir-fries or smoothies, while tempeh is firmer and offers a nutty taste – and both are protein powerhouses.

How to use: Marinate tofu or tempeh and bake, grill, or stir-fry it. Add to wraps, bowls, or curries instead of meat.

Protein content: Around 10-20g of protein per serving.

3. Seitan

Seitan, made from wheat gluten, is one of the most protein-rich plant-based options. It has a meaty texture, making it a great substitute in dishes that traditionally use animal protein. So if you’re usually a big meat eater, this is a great alternative to try.

How to use: Slice it for sandwiches, sauté it for stir-fries, or grill it for kebabs.

Protein content: Around 20-25g of protein per 100g.

4. Quinoa

Quinoa is a seed that cooks like a grain and contains all nine essential amino acids, making it a complete protein. It’s also gluten-free and incredibly versatile, going perfectly in salads or simply subbing in for rice in any dish you’d use it for.

How to use: Use quinoa as a base for salads, grain bowls, or as a side dish.

Protein content: Around 8g of protein per 250g.

5. Nuts and seeds

Almonds, peanuts, chia seeds, hemp seeds, and sunflower seeds are excellent sources of protein. While they’re calorie-dense, they’re packed with healthy fats and other nutrients like antioxidants, iron, calcium, magnesium and so many more. For the best nutrient dose, eat them raw.

How to use: Sprinkle seeds on oatmeal or salads, add nut butters to smoothies, or snack on a handful of mixed nuts.

Protein content: It varies, but powerhouses hemp seeds and peanuts have almost 30g of protein per 100g.

6. Vegan Protein Powders

For an easy way to boost your protein intake, vegan protein powders are a great choice. They’re often made from pea, rice, or hemp protein and blend seamlessly into shakes, smoothies, and even baked goods for a quick portion of protein on the go. Our Vegan Wondershake contains breakthrough Quadplant™ technology to create a lusciously creamy texture, all whist delivering nutritionally too. 

How to use: Mix with plant-based milk for a quick shake or add to oatmeal and pancake batter.

Protein content: Typically 20-25g of protein per serving.

7. Edamame

These young soybeans are as nutritious as they are delicious. Edamame is a great snack or side dish that’s rich in protein and fiber, and so easy to incorporate into your meals throughout the week. It’s also the only plant protein source to have all nine essential amino acids, so it’s really earned its place on this list.

How to use: Steam and sprinkle with sea salt, toss into salads and grain bowls, or add into a tasty teriyaki rice bowl.

Protein content: Around 17g of protein per 250g (cooked).

8. Whole Grains

Grains like oats, barley, wild rice and brown rice contribute to your daily protein intake while also providing energy-sustaining carbs. They’re great for breakfast, keeping you going throughout the day, and also contain plenty of vitamins and minerals. Win, win.

How to use: Cook as a base for hearty dishes, use oats in breakfasts, or try barley in soups.

Protein content: Around 5-8g of protein per cup (cooked).

9. Vegetables

While not as protein-dense as other foods, vegetables like broccoli, spinach, brussel sprouts, peas, and asparagus still contribute a respectable amount to your diet. Add this into the fact that they’re some of the best nutrient-packed foods out there, and you can’t really go wrong.

How to use: Roast, sauté, or steam and pair with other protein sources for a well-rounded meal.

Protein content: Around 2-5g of protein per 250g (cooked).

10. Nutritional Yeast

Nutritional yeast is a deactivated yeast that’s packed with protein and offers a cheesy, nutty flavour – so it’s perfect if you’re missing that distinctive cheese flavour. It’s also commonly fortified with vitamin B12, making it a great addition to any vegan diet.

How to use: Sprinkle over popcorn, pasta, or roasted veggies, or stir into sauces and soups for an umami kick.

Protein content: Around 8g of protein per two tablespoons.

Eating plant-based doesn’t have to mean sacrificing protein or variety – so if you’re not already trying it on for size, give it a go and see what new foods you discover! From legumes to vegan protein powders to full meat replacements, there are countless ways to meet your needs while keeping your meals exciting. Test out a few options, and discover how delicious plant-powered eating can be. It won’t take you many tries!

References

The 18 Best Protein Sources for Vegans and Vegetarians | Healthline 

The 15 best vegan protein sources | BBC Good Food

The 10 best vegan protein sources | Eating Well

Health benefits of edamame | WebMB