What Vegan Foods Have Protein?

For many people curious about or committed to a vegan lifestyle, one of the most common concerns is, "Where do you get your protein?" It’s a valid question, especially since we’re so often told that animal products are the primary source of protein. But here’s the good news: there are plenty of plant-based foods that are packed with protein, offering all the essential amino acids your body needs. Whether you're a new vegan, a seasoned plant-based eater, or just looking to add more plant protein to your diet, this guide will break down the best vegan protein sources and how to include them in your meals.

Why is Protein Important?

Protein is an essential macronutrient responsible for building and repairing tissues, producing enzymes and hormones, and supporting overall health. Your muscles, skin, hair, and nails are all made up of protein, so it’s crucial to get enough, regardless of your dietary choices.

The key difference between plant and animal proteins lies in their amino acid profiles. While animal products generally contain all the essential amino acids (the building blocks of protein), some plant proteins are considered "incomplete," meaning they lack one or more essential amino acids. However, by eating a varied diet, vegans can easily get all the amino acids they need without animal products.

 

Top Vegan Foods Rich in Protein

 

1. Legumes (Beans, Lentils, Chickpeas)

Legumes are a powerhouse when it comes to plant-based protein. Not only are they versatile and affordable, but they’re also packed with fibre, vitamins, and minerals.

- Lentils: One of the most protein-dense legumes, lentils offer about 18 grams of protein per cooked cup. They are also rich in iron and fibre, making them a staple for vegans. We have a range of lentils from Odysea, Mr Organic and Navarrico. 

- Chickpeas (Garbanzo Beans): Chickpeas provide roughly 14.5 grams of protein per cooked cup. They can be enjoyed in a variety of forms, from hummus to roasted snacks to hearty stews.

- Black Beans: With about 15 grams of protein per cooked cup, black beans are perfect for salads, tacos, and soups. Some delicious black beans are bold queen black beans and Mr organic black beans

- Kidney Beans: These red beans contain around 13.4 grams of protein per cooked cup and are excellent in chilli, curries, and casseroles.

Tip: Combine beans with grains like rice or quinoa to create a complete protein meal that includes all essential amino acids.

 

 

2. Tofu, Tempeh, and Edamam

All three of these foods are made from soybeans, which are considered a complete protein. Soy-based products are some of the most protein-rich options available to vegans.

- Tofu: Often referred to as the "vegan cheese," tofu is incredibly versatile and takes on the flavour of whatever you cook it with. One cup of tofu contains about 20 grams of protein. It can be scrambled, grilled, baked, or even blended into smoothies and desserts.

- Tempeh: Tempeh is made from fermented soybeans and has a firmer texture than tofu. With about 31 grams of protein per cup, tempeh is a fantastic high-protein option that works well in stir-fries, sandwiches, or as a burger patty.

- Edamame: These young, green soybeans are usually steamed and served as a snack or appetizer. A cup of edamame provides around 17 grams of protein and is also high in fibre, iron, and calcium.

 

3. Seitan

Made from gluten (the protein in wheat), seitan is one of the most protein-rich plant-based foods available, offering a whopping 25 grams of protein per 3.5 ounces. Seitan has a chewy texture similar to meat, making it a great substitute in dishes like stir-fries, sandwiches, and vegan "steaks." However, seitan isn’t suitable for those with gluten intolerance or celiac disease.

 

4. Quinoa

Quinoa is often referred to as a grain, but it’s actually a seed—and an exceptional one at that. Not only is quinoa high in protein, with about 8 grams per cooked cup, but it’s also a complete protein, meaning it contains all nine essential amino acids. Quinoa is a wonderful base for salads, bowls, or even breakfast porridge. We have Organic British Quinoa and Infinity Black Quionoa.

 

 

5. Nuts and Seeds

Nuts and seeds are small but mighty when it comes to protein content. They also provide healthy fats, fibre, and a range of essential nutrients.

- Almonds: A quarter cup of almonds contains around 7 grams of protein. Enjoy them as a snack, in smoothies, or sprinkled over salads and bowls.

- Chia Seeds: These tiny seeds are incredibly nutrient-dense, with 5 grams of protein per two tablespoons. They’re also packed with omega-3 fatty acids and fibre. Chia seeds can be added to smoothies, oatmeal, or made into chia pudding for a satisfying snack.

- Hemp Seeds: Hemp seeds are a complete protein, providing around 10 grams of protein per three tablespoons. They have a mild, nutty flavour and can be sprinkled on salads, stirred into porridge, or blended into smoothies.

- Pumpkin Seeds: These crunchy seeds offer about 9 grams of protein per ounce and are great in both sweet and savoury dishes.

- Flax Seeds: Flax seeds are rich in both protein and omega-3 fatty acids. Ground flax seeds are more easily digestible and can be sprinkled on porridge or used as an egg substitute in vegan baking.

Nut Butter: Nut butter, like almond, peanut, and cashew butter, is an excellent source of plant-based protein and healthy fats. A serving of almond or peanut butter (about 2 tablespoons) contains roughly 7–8 grams of protein. Spread them on toast, add to smoothies, or drizzle over oatmeal for a creamy, protein-packed treat.

 

6. Nutritional Yeast

If you haven’t tried nutritional yeast yet, now’s the time. This cheesy-flavoured seasoning is a favourite among vegans because it adds flavour to dishes while also providing about 8 grams of protein per two tablespoons. It’s also fortified with B12, a vitamin that can be difficult to obtain on a vegan diet. Sprinkle it on popcorn, or pasta, or stir it into sauces for a protein boost.

 

7. Whole Grains

Whole grains are not only a good source of carbohydrates and fibre but also contain a decent amount of protein. While not as protein-packed as legumes or soy-based products, grains like oats, brown rice, and barley can still contribute significantly to your protein intake.

-Wild Rice: Wild rice is a standout grain when it comes to protein content, offering about 7 grams of protein per cooked cup. It’s also rich in antioxidants, vitamins, and minerals. Its nutty flavour and slightly chewy texture make it an excellent addition to salads, grain bowls, or as a side dish with roasted vegetables.

- Oats: A cup of cooked oats contains about 6 grams of protein. Oats make a great base for breakfast, whether you're making traditional oatmeal, overnight oats, or adding them to smoothies.

- Farro: Farro, an ancient grain, provides around 6 grams of protein per cooked cup. It adds a hearty, chewy texture to salads and soups.

-Freekah: Freekeh, an ancient grain made from young, green wheat that is roasted and cracked, provides a hearty 8 grams of protein per cooked cup. It has a smoky flavour and chewy texture, making it perfect for grain bowls, salads, or as a base for warm dishes. Try Zaytoun Smoky Freekeh for a protein-rich, flavorful addition to your meals.

 

 

8. Spirulina

Spirulina is a type of blue-green algae and one of the most concentrated sources of protein in the plant world. A tablespoon of spirulina powder contains about 4 grams of protein, along with a wide range of vitamins and minerals. It’s commonly added to smoothies, juices, and energy bars for a protein boost.

 

Combining Foods for Complete Protein

As mentioned earlier, not all plant-based proteins are complete, but that doesn’t mean you can’t get all the essential amino acids you need. By eating a variety of plant-based foods throughout the day, your body can combine the amino acids to form complete proteins. Some classic food pairings that complement each other’s amino acid profiles include:

- Rice and Beans: A simple but powerful combination that provides all the essential amino acids.

- Hummus and Whole Wheat Pita: Chickpeas and whole grains form a complete protein.

- Peanut Butter on Whole Grain Toast: A favourite protein punch snack.

 

Protein-Packed Meals for Vegans

Getting enough protein as a vegan is easier than you might think. Here are some meal ideas to help you incorporate plant-based protein into your diet:

- Breakfast: Start the day with a hearty bowl of oatmeal topped with chia seeds, almond butter, and fresh fruit for a protein-packed breakfast.

- Lunch: A quinoa and black bean salad with avocado, leafy greens, and a tangy lime dressing is a quick, protein-rich option that’s both refreshing and filling.

- Dinner: For dinner, here are some high-protein, plant-based meal ideas to ensure you're getting enough protein without compromising on taste:

Stir-fry with Tempeh and Vegetables: Tempeh is a protein powerhouse, and when stir-fried with vegetables like broccoli, bell peppers, and snap peas, it makes for a delicious and nutritious meal. Serve it over brown rice or quinoa to add even more protein and fibre.

Lentil and Vegetable Curry: Lentils are versatile and provide around 18 grams of protein per cup. Simmer lentils with coconut milk, tomatoes, and a variety of spices like turmeric, cumin, and coriander to make a hearty curry. Serve it with whole-grain rice or a side of quinoa for a balanced meal.

Seitan and Roasted Vegetable Bowl: Seitan, sometimes called "wheat meat," is one of the highest plant-based protein sources. Roast your favourite vegetables like sweet potatoes, Brussels sprouts, and carrots, and serve them alongside pan-fried seitan for a high-protein, nutrient-dense meal.

Tofu Stir-fry with Peanut Sauce: Tofu works wonderfully in stir-fries. Sauté tofu with an assortment of vegetables and top it with homemade peanut sauce for a satisfying dinner packed with protein, healthy fats, and fibre.

Explore our curated collection of recipes for even more inspiration, featuring a variety of delicious, meals that cater to every craving and occasion.

 

 

Food For Thought

There’s a common misconception that vegans struggle to get enough protein in their diet, but there are plenty of plant-based foods that are rich in protein. From hearty legumes and soy-based products to nutrient-dense nuts, seeds, and whole grains, the options are abundant. Plus, with some creativity in the kitchen, these foods can be combined to create delicious, balanced meals that provide all the essential amino acids your body needs to thrive.

Whether you’re new to a vegan diet or looking to incorporate more plant-based meals into your routine, there are endless ways to enjoy high-protein vegan foods. With the right ingredients and a little planning, it’s easy to meet your protein needs while embracing the benefits of a plant-based lifestyle.

For more inspiration and access to sustainably sourced vegan products, check out our selection of delicious vegan foods at Nourished Communities. From protein-rich legumes like chickpeas and black beans to organic quinoa and tofu, you’ll find everything you need to nourish your body and support your plant-based journey.

Happy eating!