18 Best Protein Sources for Vegans and Vegetarians

Isn’t it frustrating when you have to hit your protein goals and all your options either contain meat or dairy? Well, not anymore, as there are several protein-packed options available for vegetarians and vegans.

This article will walk you through the best sources of protein available out there for vegetarians and vegans so that you can hit your daily protein goals and be healthy.

Protein is one of the three primary macronutrients that you need to be healthy and maintain your wellbeing. It plays a massive role in muscle repair, hormone production, enzyme activity, and immune response.

Many people immediately think of animal-based products when considering protein, but a well-planned vegetarian or vegan diet can provide more than enough protein.

It doesn’t matter if you’re a vegan, vegetarian, or are making the transition to a vegan lifestyle; hitting your protein goals daily is the key to your long-term health and energy.

Vegan and vegetarian diets come with their share of myths associated with them. One of the most popular myths is the idea that plant proteins are incomplete and insufficient for muscle growth. To clarify, some plant foods may lack one or more essential amino acids (the building blocks of protein), but if you consume a wide range of protein-rich foods throughout the day, you can easily meet your protein goals.

Another common misconception is that with a vegan high-protein diet, you’ll be left eating "boring" or "restrictive" meals. But that’s not true. With the right ingredients, even vegan diets can be delicious, flavourful, and diverse.

1. Lentils (Cooked)

These small but mighty legumes are a household staple and have about 18g of protein in a whole cup! They’re also high in fibre, iron and folate.

2. Chickpeas (Chana)

Chickpeas or chana, another staple ingredient in Indian food, contain about 15g of protein per cup. They're commonly used in curries, hummus and salads.

3. Tofu and Tempeh

Tofu and tempeh are made from soybeans, and both are excellent sources of complete protein. Tofu has approximately 10g of protein per 100g serving, and tempeh has nearly 20g of Protein.

4. Seitan

Also known as "wheat meat," seitan is an excellent source of protein with approximately 25g per 100g serving. It is the best meat alternative in most vegan diets.

5. Quinoa

Unlike most grains, quinoa is a complete protein. Quinoa contains eight grams of protein per cooked cup, is gluten-free, and is rich in magnesium.

6. Soybeans and Soy Products

Soybeans contain around 17g of protein per cup. They are the base ingredient of tofu, soy milk, or soy flour, and can be used in various forms in a vegetarian diet.

7. Doctor's Choice Protein Oats

Doctor's Choice Protein Oats are specially formulated oats that combine the benefits of whole-grain oats but with additional protein, and also come in different flavours.

8. Whole Truth Protein Powder

Whole Truth Protein Powder is made from simple whole food ingredients with great taste, containing 20g to 25g of protein depending on the flavour, and makes for a great shake after workouts.

9. Green Peas

Green peas contain about nine grams of protein in a cup, which many people never realise. They are also high in fibre and healthy antioxidants.

10. Black Beans & Kidney Beans

Both of these beans offer approximately 15g of protein per cup when cooked. They are versatile and taste great in curries, soups, and burritos.

11. Amaranth

People are well aware that amaranth is an ancient grain, but it is also a complete protein, containing approximately nine grams of protein in a cooked cup. Plus, it contains calcium and iron.

12. Nuts & Nut Butters

Most nuts, like almonds, peanuts, and cashews, contain about five to seven grams of protein per serving. Nuts and nut butters all make great high-protein snacks.

13. Edamame

Edamame are young soybeans that are rich in protein (17g/ cup), while also being low in fat and can be eaten straight as a snack or stir-fried.

14. Chia Seeds

Chia seeds are tiny little seeds that pack a punch of protein. They give about five grams of protein in two tablespoons, plus omega-3 fats and lots of fibre.

15. Hemp Seeds

Hemp seeds contain about 10g of protein in three tablespoons, which contributes to enhancing your heart and brain health.

16. Spirulina

Spirulina is a blue-green algae that is dense in protein, has about four grams in a tablespoon and is super rich in antioxidants.

17. Broccoli & Spinach

Broccoli and spinach don’t have an exceptionally high amount of protein, but they do contain four to five grams of protein in a cooked cup. They’re also a good source of healthy fibre and vitamins.

18. Oats

There are about six grams of protein in a half-cup of dry oats. They can be combined with soy milk, nuts, and fruits for a healthy breakfast option.

To put together a simple vegan high-protein meal plan, you need to create meals with food combinations that complement each of their amino acid profiles.

For example, combining lentils and rice, or oats and nut butter, is great for forming a complete protein, with a good amount of fats and carbs as well. Whenever you plan a meal or snack, try to include at least one high-protein food.

A smoothie with chia seeds and Whole Truth protein powder, a quinoa bowl with tofu, and a lentil soup can all be considered high-protein meals.

Make sure you balance your plate with other essential nutrients.

Protein supplements like Dr. Choice protein oats and Whole Truth protein powder are excellent options for individuals with higher protein needs, such as athletes, bodybuilders, or busy professionals.

They can also be ideal for those who want an easier option to reach their protein goals. If your diet includes a good amount of legumes, grains, seeds, and vegetables that meet your daily protein needs, then you can avoid the supplements.

Always read labels on supplements and choose products that don’t have any additives or excess sugar.

Reaching your protein goals is 100% doable and can be easily accomplished on a plant-based diet. The variations are endless, from the tried-and-true peas, lentils, and beans to the protein-rich oats and spirulina.

With so many options, you can easily embrace individual choices and alternatives. While considering variety, be mindful of whole foods to enjoy the benefits of a plant-based lifestyle for your fitness, overall health, and well-being.

Q. What are the best high-protein vegan foods for weight loss?

A. Lentils, tofu, chickpeas, and quinoa are excellent choices as they are nutrient-dense, filling, and calorie-friendly options that can be incorporated into any type of recipe.

Q. How much protein do I need daily on a vegan or vegetarian diet?

A. Most adults need around 0.8-1g of protein per kg of body weight, but this depends on your overall health and activity level.

Q. Can I build muscle on a pure veg high-protein diet?

A. Yes, you can. However, you need to eat enough calories, do strength training, and hit your protein goals every day.

Q. Are protein powders like Whole Truth or Dr. Choice safe for vegetarians?

A. Yes, both are formulated for plant-based and vegan dietary needs, designed to meet the nutritional needs of vegans and vegetarians.

Q. What is the best time to eat protein oats or quinoa in a vegan diet?

A. Generally, you can eat it before or after your workout as a source of energy and as a high-protein breakfast to help with recovery.