Contrary to the notion that plant-based diets lack protein, the world of vegan nutrition is teeming with a variety of protein-rich foods that can rival their animal-derived counterparts. With a growing number of individuals adopting veganism for ethical, health, and environmental reasons, understanding the wealth of high protein vegan foods is essential. In this article, we explore 20 best high protein vegan foods that can power your vegan journey while ensuring you meet your nutritional needs.
Lentils are protein powerhouses, providing around 18 grams of protein per cup when cooked so undoubtedly they are one of the best high protein vegan foods out there. They are versatile and can be used in soups, stews, salads, and veggie burgers.
Edamame, young soybeans, offers about 17 grams of protein per cup. These can be enjoyed as a snack or added to salads and stir-fries.
Chia seeds contain about 4.7 grams of protein per 2 tablespoons. They’re rich in fiber and healthy fats, making them an excellent addition to smoothies and puddings. Moreover, chia seeds are highly nutritious and provides tons of health benefits.
Seitan, also known as wheat gluten, boasts around 75 grams of protein per 3.5 ounces. It has a meaty texture and is often used in vegan meat alternatives. If you have been non-veg since your birth and now trying to become vegan, consuming high protein vegan foods like seitan can reduce your cravings for meat.
Hemp seeds offer around 9.2 grams of protein per 3 tablespoons. They’re also packed with omega-3 fatty acids and can be sprinkled on salads or incorporated into granola.
Almonds provide approximately 6 grams of protein per 1/4 cup. They make for a convenient, portable snack or can be used as almond butter for spreads and dips.
Spirulina is a blue-green algae with a protein content of about 4 grams per tablespoon. It’s often available in powder form and can be added to smoothies.
Tempeh, made from fermented soybeans, provides about 21 grams of protein per 3.5 ounces. It has a nutty flavor and firm texture, ideal for grilling and marinating. With that amount of protein, it is certainly one of the best high protein vegan foods out there that every vegan should add in the diet.
Nutritional yeast offers around 8 grams of protein per 2 tablespoons. It has a cheesy flavor and is often used to create dairy-free sauces and dressings.
Chickpeas (Garbanzo Beans)
Chickpeas offer approximately 15 grams of protein per cup when cooked. This proves how protein-rich it is! They’re the foundation of hummus and can be roasted for a crunchy snack or used in various dishes. Sometimes, we crave for some snacks. In those times, these types of high protein vegan foods can be very handy.
Black beans contain same amount of protein like chickpeas, offering about 15 grams per cup when cooked. They can be added to burritos, salads, or used to make plant-based burgers.
Tofu is derived from soybeans and offers approximately 10 grams of protein per 3.5 ounces. Its mild flavor makes it adaptable to various dishes and cooking methods.
Just like chia seeds, pumpkin seeds are some of the healthiest seeds packed with micro and macro nutrients. They contain about 8.5 grams of protein per 1/4 cup. Roasted pumpkin seeds, or pepitas, are a delightful addition to salads and trail mixes.
Quinoa is a complete protein, containing all essential amino acids. With around 8 grams of protein per cup when cooked, it’s a versatile base for salads, bowls, and sides. Even though it doesn’t contain as much protein as some other high protein vegan foods, it’s still one of the best vegan protein sources considering it’s complete amino acid profile.
Brown rice provides roughly 5 grams of protein per cup when cooked. It’s a staple in many vegan dishes and serves as a wholesome carbohydrate source.
Green peas are also high protein vegan foods that offer about 8 grams of protein per cup when cooked. They can be added to pasta, rice dishes, etc.
You might not get as strong as Popeye – The Sailor Man after consuming spinach but it’s still one of the healthiest leafy greens that everyone should add in the daily diet for the tons of health benefits it offers. Spinach contains about 5 grams of protein per cup when cooked. It’s a versatile leafy green that can be used in salads, smoothies, and sautés.
Broccoli is very popular among fitness enthusiasts and professional bodybuilders and for a good reason. Broccoli provides approximately 3 grams of protein per cup when cooked. It’s a nutrient-dense vegetable just like spinach that can be enjoyed on its own or as part of various dishes.
Brussels sprouts offer around 3 grams of protein per cup when cooked. Roasting or sautéing them brings out their delicious flavors.
The last food in our list of best high protein vegan foods is Lima bean which just like green peas, contains about 8 grams of protein per cup when cooked. It is a substantial addition to soups, stews, and casseroles.
Conclusion: Fuelling Your Vegan Journey with Protein Power!
Embracing a vegan lifestyle doesn’t mean sacrificing protein intake. With an array of protein-rich plant foods at your disposal, you can nourish your body while reaping the ethical and environmental benefits of a plant-based diet. Incorporate a variety of these high protein vegan foods into your meals to ensure you’re meeting your nutritional needs and enjoying a vibrant, plant-powered life. Remember to pair these foods with a balanced diet and stay attuned to your individual dietary requirements and preferences. Hopefully, you found this article about 20 best high protein vegan foods helpful enough. If you really did then let us know your valuable thoughts in the comment section down below. Thanks for visiting and appreciating our work.