Ultimate Guide to Vegan Protein Sources

Meeting your protein requirements on a vegan diet shouldn’t be a challenge, as you can get all the protein your body needs from a range of tasty high-protein vegan sources. From seeds and legumes to peas and oats, vegan protein sources are more accessible than ever.

Let’s explore some of the best vegan protein options you can add to your diet.

How Much Protein Do I Need?

How much protein your body needs depends on your goals, age, activity level, and lifestyle. The Recommended Daily Allowance (RDA) of protein for those who lead sedentary lifestyles is 0.8g of body weight. The increase for individuals with active lifestyles is around 1.2 and 2g of protein per kg of body weight. Older adults may need more protein to maintain age-related muscle loss. You can find out how much protein you need with this handy protein calculator.

What Are Good Vegan Protein Sources?

While many people rely on animal-based protein sources, it’s important those on plant-based or vegan diets enjoy protein from a range of tasty and nutritious sources. Let’s explore some of the best sources of vegan protein.

Yellow Peas

Yellow peas, or split peas, are packed with goodness and contain 24g of complete protein (containing all nine essential amino acids) per 100g. They are often considered a “superfood” and contain many vitamins and minerals, including vitamin B9, potassium, magnesium and iron.

Yellow peas also contain various phytonutrients, including flavonoids, phenolic acids and saponins. Phytonutrients are bioactive plant compounds that contain antioxidant properties and promote anti-inflammatory effects that support cognitive function and the immune system.

Yellow peas are highly versatile and make great ingredients in healthy and nutritious meals. They are commonly added to curries, salads and soups and appear in meal replacement and vegan protein shakes.

Great as a main ingredient in: Yellow split pea soup
Add yellow peas into: Falafel, as a substitute for chickpeas
Perfect as a snack in: English muffins! Combine yellow pea flour with savoury herbs for an English muffin with a twist.

Soy Beans

Soy beans, or soybeans, are legumes native to East Asia that contain an impressive 36g of protein per 100g. The beans are a complete protein and often play an essential role in vegan diets.

The beans provide ample vitamins and minerals, including vitamin B9, vitamin K, iron, magnesium, zinc and potassium. Soy beans are also great for those with iron deficiencies, as just 100g of soy beans provide 15mg of iron, representing 87% of your RDA. Iron helps support the immune system and aids haemoglobin production (a protein in red blood cells).

Soy beans are great in stir-fries, salads, stews and chillis. They’re also the key ingredient in soymilk, an alternative to dairy milk.

Great as a main ingredient in: A vegetarian chilli. Add cooked soy beans as a substitute for meat to make a hearty chilli.
Add soy beans into: A vegetable stew. Toss soy beans with root vegetables and leafy greens to make something special.
Perfect as a snack in: Hummus! Blend some cooked soy beans with tahini, garlic, olive oil and lemon juice for a unique dip.

Pumpkin Seeds

Pumpkin seeds offer roughly 30g of protein per 100g and are loaded with antioxidants, healthy fats and minerals. Some of pumpkin seeds' most prominent vitamins and minerals include vitamins K and E, as well as magnesium, iron and zinc.

The seeds also contain polyunsaturated fats (omega-3 and omega-6 fatty acids) and other antioxidants that help reduce inflammation and improve cholesterol levels. Despite containing all nine amino acids, pumpkin seeds are not technically a complete protein as they have low amounts of methionine and tryptophan.

People often enjoy roasted pumpkin seeds and pop them into pumpkin pies, tiramisu and bread. They’re also a primary ingredient in vegan meal replacement and protein shakes. You can even add them to homemade flapjacks and protein bars.

Great as a main ingredient in: Pumpkin seed pesto. Blend pumpkin seeds with basil, olive oil and garlic for a unique pesto to drizzle over salads and soups.
Add pumpkin seeds into: Overnight oats! Sprinkle some pumpkin seeds into your oats with fruit.
Perfect as a snack in: Homemade dark chocolate protein bars.

Sunflower Seeds

Sunflower seeds offer a complete protein profile, providing 21g per 100g serving. They’re also bursting with vitamins and minerals and other beneficial plant compounds.

The most prominent vitamins found in seeds are vitamins E, B9, B1 and B3. Vitamin E protects cells from oxidative damage and helps reduce inflammation while decreasing the risk of chronic diseases such as cancer and heart disease.

People often sprinkle sunflower seeds in homemade granola and salads. They also make great additions to baked goods such as muffins, cakes and bread.

Great as a main ingredient in: Vegan protein pancakes. Stir crushed sunflower seeds into pancake batter for a special texture.
Add sunflower seeds into: Grain salads. Toss some seeds with quinoa, couscous and sesame seeds for extra flavour.
Perfect as a snack in: Vegan cookies. Mix pumpkin seeds into cookie dough for a special crunch.

Lentils

Lentils are protein-rich and provide 9g per 100g when cooked. The same amount also provides you with 28% of your RDA of thiamine and 21% of your RDA of vitamin B6.

They also provide ample amounts of iron, copper and potassium. The polyphenols found in lentils have strong antioxidant, anti-inflammatory and neuroprotective benefits. As lentils are not a complete protein, combining them in meals with whole grains, nuts, seeds or other complete proteins is best.

The legume seeds are closely related to beans, soy beans and chickpeas. You’ll often find lentils as the primary ingredient in vegan soups, stews and curries.

Great as a main ingredient in: Lentil & Spinach soup. Make a hearty and nourishing soup with earthy lentils and tangy spinach.
Add lentils into: Shepard’s Pie. Use lentils as a meat substitute and top with soft and mouth-watering mashed potatoes.
Perfect as a snack in: Veggie bites! Use mashed lentils as filling for mushrooms, courgettes or bell peppers.

Edamame Beans

Edamame beans are immature soya beans and cooked beans provide 11g of complete protein per 100g. Just 160g provides approximately 38% of a man's and 50% of a woman's daily vitamin K intake and 100% of the RDA of vitamin B9.

The beans also contain other natural goodness, including thiamine, riboflavin, magnesium, iron and calcium. Researchers have long studied edamame beans, and a found that those who ate around 25g of soy protein daily had a reduction in low-density lipoprotein cholesterol by up to 4%.

People often enjoy edamame beans as a low-calorie snack at only 122 calories per 100g and are a popular side dish in Asian and Western sushi restaurants.

Great as a main ingredient in: Edamame & noodle stir-fry. Combine edamame with noodles, vegetables, and a spicy or savoury sauce.
Add edamame beans into: A pasta salad. Toss edamame into cold pasta salads with a vinaigrette or creamy dressing.
Perfect as a snack in: Flatbread. Use mashed edamame as a topping for flatbreads or pizzas.

Kidney Beans

Kidney beans are a versatile food and cooked beans offer 11g of protein per 100g. They’re also high in fibre, at 5.2g per 100g, which helps regulate blood sugar levels and supports colon health. Although not a complete protein, you can pair kidney beans with grain or rice to ensure you enjoy all nine essential amino acids.

The beans also contain various vitamins and minerals, including vitamins K1, B9, copper, iron, manganese and potassium. Kidney beans also provide the body with molybdenum, a trace mineral that helps the body process proteins and DNA and break down harmful substances.

Kidney beans are a staple food in India, Pakistan, and Mexico. They’re also a popular meat replacement and are enjoyed in vegan burgers and stews.

Great as a main ingredient in: Chilli bean avocado toast. Spread smashed avocado on toast, top with chilli beans and drizzle with hot sauce.
Add kidney beans into: Taco salad. Tip some kidney beans into your salad accompanied with tomatoes, corn, avocado and tortilla strips with a lime-cilantro dressing.
Perfect as a snack in: Vegan nachos. Layer kidney beans on tortilla chips with vegan cheese, jalapeños, guacamole and vegan sour cream.

Chickpeas

Chickpeas are highly nutritious and cooked peas provide 8.9g of complete protein per 100g. They’re also a great source of vitamins A, B1, B9, C and E. Additionally, chickpeas contain soluble and insoluble fibre, two types of fibre that promote regularity, prevent constipation and reduce the risk of colorectal conditions.

Despite being rich in some essential amino acids, such as lysine and arginine, they lack others, such as methionine and cystine. To enjoy a complete protein profile, pair them with whole grains, lentils and beans.

The legumes also provide the body with iron, magnesium, zinc, calcium and potassium. As chickpeas have a low glycemic index (GI) — the marker for how rapidly blood sugar rises after ingesting food — they promote good blood sugar management.

Chickpeas are enjoyed worldwide and are staple ingredients in shakshuka and hummus. People also enjoy chickpeas in vegan fajitas, curries and soup.

Great as a main ingredient in: Coconut and chickpea curry. Enjoy a nutrient-rich curry brimming with flavour at just 487 calories.
Add chickpeas into: An avocado sandwich. Smash some chickpeas into your favourite avocado sandwich and enjoy a tasty lunch.
Perfect as a snack in: Popcorn! Roast chickpeas with nutritional yeast and a pinch of salt for a cheesy, popcorn-like snack.

Oats

A firm breakfast favourite, oats provide 10.9g of protein per 100g. Despite containing all nine essential amino acids, oats aren’t a complete protein as they don’t have quite enough lysine (an important protein building block) to count as a complete protein.

In addition to protein, oats are full of vitamin Bs, including vitamins B1, B3, B5, and B6. B vitamins are essential for various bodily functions, including blood cell development, brain functioning, cell metabolism and DNA synthesis. Oats also have important minerals such as manganese, phosphorus, magnesium and copper.

People enjoy oats in a variety of baked goods, cereals and overnight oat pots. They’re also a staple addition to protein shakes and provide a rich texture when mixed with milk and fruits.

Great as a main ingredient in: Spiced apple pie protein oats. Treat yourself to a delicious spiced apple pie full of protein to start your day.
Add oats into: Vegan meatballs! Mix oats with lentils, garlic, and herbs to create plant-based meatballs.
Perfect as a snack in: Ice cream. Blend oats with coconut milk and sweetener, then freeze for a creamy vegan ice cream.

Get Your Vegan Protein Sources With Protein Works

Getting enough protein can be difficult for various reasons, especially when you live an active and busy lifestyle and need time to prep and shop. At Protein Works, we have a range of carefully curated vegan protein shakes and meals to bridge the nutritional gap in your diet.