10 Best Sources of Plant-Based Protein – Elly McGuinness’s

If you’re looking to boost your protein intake but prefer to keep things plant-based, there are plenty of foods to help you reach this goal. Tons of delicious, protein-packed options don’t require reaching for animal products. Whether you’re vegan, vegetarian, or trying to cut back on meat, here’s a guide to the best plant-based protein sources that’ll keep you fueled and satisfied. 

(This post includes affiliate links for which I may earn a commission at no extra cost to you should you make a purchase)

Why plant-based protein?

For many, choosing plant-based protein is not just a trend. It has various health and environmental benefits, making it a smart option for anyone looking to improve their diet. Here’s why plant-based protein is worth considering: 

• Lower chronic disease risk: Research has linked a protein-rich plant-based diet to a reduced risk of chronic diseases such as type 2 diabetes and high blood pressure.
• Nutrient-rich: Many plant-based protein sources are packed with additional nutrients like fiber and certain minerals that animal products might lack.
• Boosts heart health: Many plant-based protein options are low in saturated fat and ‘bad’ cholesterol, which makes them great for supporting cardiovascular health.
• Helps weight management: The fiber keeps you fuller for longer, reducing overeating. 
• Eco-friendly: Plant-based foods generally have a smaller environmental footprint, using less water and producing fewer greenhouse gases than animal agriculture. 

Lentils

Lentils are unmatched when it comes to plant-based protein sources, offering about 18 grams per cup when cooked. They’re also incredibly versatile — you can toss them in soups, stews, and salads or even make your own hearty lentil loaf. Plus, they’re fiber-rich, so they’ll keep you fuller for longer.

What makes lentils extra appealing is how budget-friendly and accessible they are. Whether you’re on a tight budget or just want a protein source that’s easy to prepare, lentils are the perfect option. They come in different varieties like green, red, and yellow, which cook differently, allowing for unique textures and flavors in your dishes.

Chickpeas

Chickpeas — or garbanzo beans — pack approximately 15 grams of protein per cup. They’re great in salads, curries, or roasted for a crunchy snack. They’re full of important vitamins and minerals like folate and iron.

One of the best things about chickpeas is their adaptability. Chickpeas are fantastic for promoting satiety, whether you use them to whip up creamy hummus dips, blend them into veggie patties, toss them in with roasted veggies, or even add them to dessert. They’re also shelf-stable, so you can store them for long periods, making them a convenient go-to for plant-based eaters.

Quinoa

Technically a seed but often treated like a grain, quinoa is a complete protein as it contains all nine essential amino acids. These are the amino acids your body can’t make on its own, so they must come from dietary sources. One cup of cooked quinoa has around eight grams of protein. 

Use it as a base for grain bowls, stir it into soups, or enjoy it as breakfast porridge. Quinoa is high in protein and gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease. It cooks quickly and has a light, fluffy texture that pairs well with sweet and savory flavors. Plus, it’s a great source of magnesium and iron, adding even more nutritional value to your meals.

Tofu and tempeh

If you’re a fan of soy-based foods, tofu and tempeh are fantastic protein sources. Tofu contains about 10 grams of protein per half-cup. Tempeh, however, packs a whopping 20 grams per serving. Both soak up flavors like sponges, making them perfect for stir-fries or sandwiches.

What sets tofu and tempeh apart is their versatile textures and tastes. Tofu can be silken for smoothies or desserts or firm for grilling and baking. Tempeh is dense and slightly nutty, offering a meatier alternative. Both are rich in calcium and iron, making them essential staples for a balanced plant-based diet. 

A great way to eat tempeh is to cook it in a cast-iron skillet. You’ll achieve a crispy, golden crust while locking in all the flavors. Simply marinate your tempeh in your favorite sauce, then saute it in a preheated cast-iron skillet with a bit of oil. The even distribution of cast iron ensures a perfect cook every time. Plus, cast-iron skillets retain heat, helping you save on energy and money.

Edamame

These young soybeans are another great way to boost your protein intake. Whether you enjoy them steamed with a sprinkle of sea salt or tossed into salads, edamame is an easy, protein-rich snack or side dish. 

Edamame is also a good source of heart-healthy fats and fiber, making it a nutritious snack that’s low in calories but high in benefits. They cook quickly, so they are perfect for last-minute meals or to munch on during busy days.

Chia seeds

Though tiny, chia seeds are nutritional powerhouses. Just two tablespoons are packed with omega-3 fatty acids, fiber, and calcium. Stir them into your morning smoothie, sprinkle them on yogurt, or make chia pudding for a satisfying dessert. 

In addition to their protein content, chia seeds absorb water and form a gel-like texture, which helps with hydration and digestion. They can also help thicken up recipes naturally, making them a great egg substitute in vegan baking. These tiny seeds are packed with antioxidants, making them an ideal addition to your diet.

Hemp seeds

If you’re looking for a quick protein boost, hemp seeds are a go-to. They have a mild, nutty flavor that pairs well with almost anything. Sprinkle them on salads or add them to your oatmeal. 

Hemp seeds are also a good source of healthy fats, particularly omega-3 and omega-6 fatty acids, vital for brain health and reducing inflammation. They’re also a complete protein, providing all the essential amino acids. 

Seitan

Seitan is a high-protein food made from gluten, the main protein in wheat. It contains about 75 grams of protein per 100 grams, making it one of the most protein-dense plant-based options out there. It’s perfect for those craving a chewy, meat-like texture in stir-fries or sandwiches. 

While seitan’s texture mimics meat, it’s also low in fat and carbs, making it an excellent option for anyone on a high-protein, low-fat diet. However, it’s not suitable for those on a gluten-free diet. Its neutral taste makes it a blank canvas for your favorite marinades and spices.

Peas

Peas, whether fresh, frozen, or even powdered, are another solid protein source. A cup of cooked peas offers around eight grams of protein. Try them in soups, curries, salads, or mashed as a side dish. 

Pea protein powder is also becoming popular in smoothies for an extra protein boost. It’s packed with vitamins C and K, which support immune health and bone strength. Peas are also a low-calorie option that adds a pop of green to any meal, and their natural sweetness makes them appealing for both adults and kids.

Meat substitutes 

Meat alternatives are becoming increasingly popular as more people embrace plant-based protein sources. They have revolutionized the plant-based protein world by mimicking meat’s taste, texture, and appearance. 

These meat substitutions are typically made from a combination of pea protein, soy, wheat, or other plant-based ingredients. They offer a substantial amount of protein while also being lower in ‘bad’ cholesterol than traditional meat. 

There are plenty of them to choose from these days, so check the ingredients and choose one that is not genetically modified.

Don’t skimp on plant-based protein

Incorporating plant-based protein sources into your diet is easier and more delicious than ever. From versatile lentils to hearty meat substitutes, there are endless options to help you meet your nutritional needs without relying on animal products.

If you enjoyed this article, check out this post about the best plant-based protein powders and this one about healthy pantry essentials.

Disclaimer: This article contains affiliate links. This means that if you make a purchase after clicking on one of these recommended service provider links, like an insurance broker, or a travel agent, I may earn a commission – at no extra cost to you. [For my full disclosure, please see my DISCLAIMER page].