One of the biggest misconceptions about the vegan diet is that it’s far too low in protein to support good health.
Thankfully, however, there are plenty of protein-rich foods available to us. I’ve compiled the 15 best sources of protein for vegans below to serve as a helpful reference. Some may be more familiar than others, so don’t be afraid to try something new!
Best sources of protein for vegans
1. Seitan (18-20g in ½ cup)
Of all the vegan proteins, seitan has the most meat-like texture and flavor. Seitan is made from vital wheat gluten, the main protein in wheat, and is often combined with tofu or chickpeas to improve its naturally chewy texture.
Developed hundreds of years ago by Buddhist vegetarian monks, seitan is one of the highest-protein vegan foods with about 18-20 grams in only a ½ cup, although the exact amount of protein will differ based on the percentage of vital wheat gluten making up the final product.
Seitan can be used as a direct replacement for beef, poultry, and pork and is available commercially in cubes, chunks, and deli slices. It can also be made at home, allowing you to modify the flavor, color, texture, and shape to fit a variety of dishes.
2. Tempeh (18g in ½ cup)
Developed in Indonesia, tempeh is a fermented, pressed cake of whole soybeans. Since the soybeans are so densely packed, tempeh packs an incredible 18 grams of protein in only a ½ cup serving.
Because it’s fermented, tempeh is a great source of vitamin K2. Its nutrients are also more bioavailable than in unfermented soy, meaning you’ll absorb more of them.
The texture of tempeh can be a little slimy. To improve the texture and flavor, it can be sliced or crumbled, steamed to remove bitter flavors, and then browned in oil before adding a flavorful sauce as in my Sticky Sesame Tempeh recipe.
3. Firm tofu (23g in ½ block)
There’s a whopping 23 grams of plant protein in ½ a block of firm or extra-firm tofu, making it one of my favorite protein sources.
If you’re wary of tofu, I’d encourage you to try different preparation methods until you find one you enjoy. The good thing about tofu is that it’s extremely versatile, so you’re sure to find a few recipes you love!
Popular ways to enjoy tofu include:
- Tofu scramble (with avocado toast or in a breakfast burrito)
- My Vegan Strawberry Cream Cheese on a whole-grain bagel
- Cubed, tossed in soy sauce and cornstarch, and air-fried until crispy
- Breaded and browned tofu cutlets
- Made into tofu ricotta and used in vegan lasagna or baked ziti
- Blended into chocolate pudding or mousse (use silken tofu)
- Blended into creamy pasta sauces
RELATED: What Does Tofu Taste Like? [The Ultimate Flavor Guide]
4. Plant-based protein powder (18-23g in 1 serving)
Vegan protein powders typically range between 18-23 grams of protein in 1-2 scoops, depending on the brand and formulation. They can be made from soy protein, pea protein, brown rice protein, hemp protein, pumpkin seed protein, or a combination of these and others.
Protein powders are great for making smoothies and oatmeal more filling and balanced. They’re also incredibly helpful for physically active vegans trying to build muscle and can be mixed into baked goods, plant-based yogurt, and shakes.
RELATED: Pea Protein vs. Soy Protein
5. Commercial meat alternatives (18-20g per serving)
Here, I’m using the term “commercial meat alternatives” to refer to products like Beyond Meat, Impossible Foods, Daring, etc. I’d consider these to be more highly processed than other meat alternatives like seitan or soy curls (below).
These products are a delicious, convenient source of protein that can be especially useful when eating out at restaurants where vegan options are limited. They can be a little high in sodium and saturated fat, so I wouldn’t recommend making them your primary source of protein, but they can certainly fit into a well-balanced plant-based diet.
Recently, Beyond Meat and Impossible Foods have been working on reducing the saturated fat content of their products, so look out for these new and improved versions!
6. Soy curls (11g in 1 serving)
Soy curls are a commercial product sold by Butler Foods. Although slightly processed, they contain the whole soybean, including its dietary fiber and anti-inflammatory phytoestrogens.
Their unique shape and meaty texture make them a great substitute for beef and chicken in stews, soups, stir-fries, curries, casseroles, and more.
For more information and tips on preparing soy curls, read Are Soy Curls Healthy?
7. Bean pasta (11g in 2 oz)
Nowadays there are plenty of bean-based pastas on grocery store shelves. Typically made from chickpeas or red lentils, these pastas are higher in protein than traditional pasta (which, themselves, are still a decent source of protein with 6-9 grams per cup).
Bean-based pasta makes it easy to prepare a protein-rich dinner or lunch — just add some marinara sauce and your favorite sauteed vegetables!
8. Edamame (10g in ½ cup shelled)
A half-cup serving of shelled edamame (immature soybeans) adds 10 grams of protein to a meal, not to mention a gorgeous burst of color.
Edamame has a mild flavor, so it goes well in a variety of dishes. Try enjoying them in stir-fries, fried rice, and veggie paella. If you buy them unshelled, remember that the pods are inedible!
9. Lentils (9g in ½ cup)
These protein-packed legumes can be used to make lentil soup, veggie burgers, lentil-mushroom lettuce cups, and lentil marinara sauce, to name a few vegan dishes.
Some people find them to be less gas-producing than beans, so try incorporating them into your meal rotation.
10. Beans (7g in ½ cup)
Chickpeas, black beans, kidney beans, pinto beans, navy beans, and most other types of beans provide 7 grams of protein per standard ½ cup serving.
With their high dietary fiber and polyphenol content, beans are a great way to support the gut microbiome and make meals filling and satisfying.
Want to eat more beans, but don’t know where to start? Try a few of the ideas below:
- Black bean soup
- Roasted chickpeas
- Chickpea vegetable curry over rice
- Charro beans (Mexican pinto bean dish)
- Blend white beans into soup and pasta sauces
- Vegan red beans & rice
- Kidney beans in minestrone
- Stewed black-eyed peas with Collard greens and cornbread
- Black bean tacos or burrito bowls
RELATED: Black Beans vs. Pinto Beans – Which Should You Choose?
11. Soy milk (7-8g in 8 fl oz)
A great way to optimize the protein content of your vegan diet is to choose high-protein plant-based milks like soy milk, pea milk, or almond milk with added protein. Some protein-fortified non-dairy milks offer upwards of 10 grams of protein per serving.
12. Peanuts (7g in 1 oz)
One ounce (about a handful) of peanuts or 2 tablespoons of peanut butter provides 7 grams of protein. Make a peanut butter sandwich with two slices of whole-grain bread, and you’ve got about 16 grams of protein!
Add whole or chopped peanuts to oatmeal or make your own trail mix for a protein-rich snack that also contains heart-healthy polyunsaturated fats.
13. Almonds (6g in 1 oz)
Almonds are one of the best nuts for vegans and have only slightly less protein than peanuts, with 6 grams in 1 ounce of whole almonds or 2 tablespoons of almond butter.
14. Soy yogurt (6g in 6 oz)
Soy yogurt is the highest-protein variety of non-dairy yogurt, with about 6 grams of protein per 6-ounce container compared to 0-2 grams in almond or coconut yogurt. Many brands are also coming out with protein-fortified almond or coconut yogurt, which contain more protein than normal and are also good options.
One caveat is that soy and other non-dairy yogurts are often high in added sugars. Try looking for unsweetened or lightly sweetened varieties and add flavor with fresh, frozen, or canned fruit in water or juice.
15. Pumpkin seeds (5g in 1 oz)
Besides protein, pumpkin seeds are also rich in iron and zinc, making them a great food for vegans. Add them to overnight oatmeal, muffins and quick breads, and homemade trail mixes, or use them in vegan pozole.
16. Quinoa (4g in ½ cup cooked)
Whole grains aren’t the highest source of protein on this list, but they do contribute to your daily protein needs when included as a component of balanced plant-based meals.
Quinoa is a great example, with 4 grams of protein in ½ cup of cooked quinoa. Whole grain bread, tortillas, and brown rice also provide a few grams of protein per serving.
Other protein-boosters
While not as high in protein as the other foods on this list, there are a few foods which can give you a bit of an extra boost when added to protein-rich meals.
1. Nutritional yeast (5g in 2 Tbsp)
Nutritional yeast, or “nooch” as it’s affectionately called by vegans, is deactivated yeast that is yellow in color and has a delightfully “cheesy” flavor.
It’s best sprinkled on popcorn or pasta, made into vegan “parmesan” with ground cashews and salt, blended into cashew cheese, vegan queso, and pasta sauces, and mixed into soups.
2. Broccoli (4g in 1 cup)
Compared to most other vegetables, broccoli is one of the highest sources of protein. Adding a cup of steamed or roasted broccoli will add another 4 grams of protein to your meal, which adds up especially if you have a high protein goal for building muscle.
3. Hemp seeds (3g in 1 Tbsp)
Hemp seeds are surprisingly high in protein for such a tiny seed! 1 Tablespoon will give you 3 grams of protein, so feel free to add them to smoothies, cereal, oatmeal, and baked goods.
RELATED: Hemp Seeds vs. Chia Seeds – Which Is Better?
Why vegans need to eat protein-rich foods
According to the Academy of Nutrition and Dietetics1, vegan diets can provide more than enough protein to support good health as long as they are well-balanced.
This means that as vegans, we shouldn’t ignore the importance of including protein-rich foods in our meals. Vegan diets based primarily on fruits, vegetables, and grains are unlikely to provide us with the protein we need, so it’s important to include a variety of higher-protein foods.
Higher protein plant foods, like the ones on this list, tend to also be great sources of iron and zinc, two minerals that vegans need to pay particular importance to. This means that regularly eating protein foods can help vegans meet other nutrient needs as well.
In addition, protein needs are higher when you’re physically active. The RDA of 0.8 grams of protein per kilogram body weight is inadequate for most physically active people.
Protein intakes of up to 1.6 grams of protein2 per kilogram of body weight may be required for building muscle, or about 20-40 grams of protein every 3-4 hours according to the International Society of Sports Nutrition3.
What about complete proteins? There’s an outdated myth that plant-based proteins are “incomplete” in that they’re lacking certain amino acids. This isn’t true — all plant proteins contain all nine essential amino acids, just in slightly varying proportions. Beans, for example, are slightly lower in methionine than meat is, and grains are slightly lower in lysine.
In the context of a balanced vegan diet, these differences are insignificant for vast majority of people.
For those looking to build muscle, I do think choosing protein powders made from complementary blends of amino acids, such as pea protein and brown rice protein, will give you a bit of an edge. That said, you can still build muscle with pea protein alone.
Summary
The best sources of protein for vegans tend to include:
- Soy products
- Seitan
- Plant-based protein powder
- Commercial meat alternatives
- Beans & legumes
- Nuts & seeds
Including these foods as components of a well-balanced plant-based diet that also includes whole grains, fruits, vegetables, and healthy fats can help you feel your best as a vegan.
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116(12):1970-1980. doi:10.1016/j.jand.2016.09.025
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults [published correction appears in Br J Sports Med. 2020 Oct;54(19):e7]. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608
- Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. Published 2017 Aug 29. doi:10.1186/s12970-017-0189-4
