One of the biggest myths about eating plant-based is that you\u2019ll miss out on the protein you need for cell growth and muscle-building. We\u2019re here to dispel that rumor. Choose the right plant-based protein sources, and your body (and tastebuds) won\u2019t miss out. Our guide takes you through vegan protein options that taste great, support your well-being, and easily fit into your busy schedule.<\/p>\n
Contrary to popular belief, there are tons of plant-based foods packed with protein<\/a>. This list only scratches the surface on the multiple ways plant-based eaters can meet their daily protein goals.<\/p>\n Beans are a staple protein in most plant-based diets for good reason. Affordable, filling, and delicious, garbanzo, kidney, and black beans are an easy way to add protein to a meal. If you\u2019re pressed for time and can\u2019t soak dry beans overnight, canned ones are always a quick and easy option. Pair with rice for a tasty, complete protein<\/a>.<\/p>\n Whether you prefer peanuts, walnuts, almonds, or pecans, nuts are a great, versatile source of plant-based protein. It can be just a few handfuls of your favorite whole-roasted nuts, or you can throw them in your favorite salad for added protein and crunch. For added protein and fiber, nuts make a great pairing at breakfast or dessert.<\/p>\n Harvested before they\u2019ve reached their prime, these young soybeans are also a great source of fiber, iron, magnesium, and potassium<\/a>. On top of their many health benefits, edamame beans make a delightful salty snack. Serve them steamed in their shell or you can roast them if you\u2019re craving something crunchy. If you want to add some more protein (and fiber and iron) to a meal, they\u2019re also a great addition to soups, salads, and pastas.<\/p>\n Tofu\u2019s incredible versatility makes it one of the most popular sources of plant-based protein for good reason. When cooked right (don\u2019t forget to press your tofu!), it soaks up all the flavor of whatever you\u2019re making. From silky soft to ultra-firm, tofu comes in a variety of textures, and each one is best suited to a particular cooking method. Plus, with the right tricks like freezing your tofu, you\u2019ll mimic meat-like textures that won\u2019t have you missing fried chicken.<\/p>\n Did you know? Tofu is mainly made from soybeans, but you might also see tofu made from chickpeas and lentils!<\/p>\n Budget-friendly and packed with protein, lentils are filling and nutrient-dense. Unlike most varieties of dried legumes, you don\u2019t need to soak lentils before cooking, making them the perfect option when you want a healthy meal but you\u2019re short on time.<\/p>\n This protein is made from wheat flour. While it\u2019s certainly not a gluten-free option, it\u2019s surprisingly low in carbs. Seitan has a slightly chewy texture and, similar to tofu, a mild flavor, so it won\u2019t overpower any dish you\u2019re serving.<\/p>\n Like most legumes, green peas contain a good amount of protein. The best part is they\u2019re incredibly low effort. Keep a bag of frozen peas in your freezer, and you\u2019ll always have a quick and easy way to increase your protein at dinnertime.<\/p>\n Nutrient-dense chia seeds are more than a food trend. These seeds are also an incredible source of fiber and multiple vitamins, including iron, magnesium, and calcium. You\u2019ll need to soak them before consuming, but they make a great topping for oatmeal or smoothie bowls.<\/p>\n Need to add protein to a meal that requires almost no effort? Hemp seeds are your new best friend. Hemp seeds are an incredible source of protein<\/a> for any kind of plant-based eater because they are a complete protein, which means they contain all nine essential amino acids. (More on that later in the blog!) This isn\u2019t as common in the plant-based protein world, so this is your sign to add them to your diet.<\/p>\n Shelled hemp seeds can be eaten raw or you can add them to your favorite recipe. Sprinkle in your cereal or your morning smoothie, or add to your favorite baked treats for extra nutrients.<\/p>\n Vegetables like asparagus make a surprisingly good protein source. Six spears of asparagus contain about 5 grams of protein. For the most flavorful asparagus, fire up the grill (or broiler if you don\u2019t have access to a barbecue). If you have a green thumb, this is a great perennial vegetable that thrives in most zones in the U.S. and returns to your garden every year<\/p>\n When you\u2019re on a plant-based diet but missing cheesy flavor, nutritional yeast can fulfill your craving. Sprinkle on your favorite snack, or use it as a cheese substitute to make plant-based comfort food like mac and cheese.<\/p>\n This protein-packed ancient grain makes a very tasty side dish. If you\u2019re not in the mood to break out the pots and pans, though, you can also find bread made with spelt flour for plant-based sandwiches or your morning toast.<\/p>\n Quinoa\u2019s rise to popularity is largely due to its impressive nutritional profile. This superfood is heart healthy and full of nutrients, including fiber and B vitamins. Cook in vegetable broth for an extra flavorful, fluffy side dish. While it\u2019s not a complete protein, studies show that it\u2019s quite close and sometimes referred to as a \u201cnearly complete\u201d protein<\/a>.<\/p>\n This soy-based food is more than a good source of protein. As a fermented food packed with probiotics, it may also support your gut health. Serve as your protein choice in your favorite grain bowl or spice with chili and add to tacos.<\/p>\n You may have seen spirulina before you ever knew its name. Spirulina is made from algae, often comes powdered, and is a striking blue color not often found in foods. You can take it as a supplement, but you\u2019ll miss out on its feast for the eyes. On top of protein, spirulina is also a great source of B vitamins and iron.<\/p>\n Both plant protein and animal protein have benefits and drawbacks. Neither is inherently better than the other, but it\u2019s important to understand the differences to make the best decisions for your diet.<\/p>\n Animal protein typically contains all nine amino acids that are part of a complete protein. However, certain types of high-fat or processed animal proteins have been linked to higher risk of cardiovascular disease.<\/p>\n Plant-based protein, on the other hand, is associated with a lower risk of stroke and heart disease, as well as type 2 diabetes and cancer. For some, plant-based protein may be more difficult to digest for some. However, proper preparation, such as soaking or sprouting your plant-based protein, mitigates many of these issues. It\u2019s also important to make sure you\u2019re getting protein from a range of plant-based sources. So don\u2019t just eat edamame and snack on almonds; focus on folding all the proteins in this list into your diet.<\/p>\n\n <\/p>\n Protein is an essential source of the nine amino acids \u2014 molecules that support important functions like muscle building and hormone production \u2014 that your body can\u2019t make on its own. Some plant-based sources, such as tofu and other whole sources of soy, already come packed with all of those amino acids. Others, such as nuts, grains, or vegetables, need to be paired up with other protein sources for you to get all the amino acids you need.<\/p>\n Combining a legume and grain, like the classic rice and beans combo, is one of the best ways to ensure you\u2019re eating complete proteins. As a good rule of thumb, the more variety in your plant-based diet, the easier it is to ensure you\u2019re meeting your protein needs.<\/p>\n You don\u2019t need to whip up your own batch of seitan from scratch to meet your plant-based protein needs. There are plenty of ways to add protein into your life, no matter how busy you are.<\/p>\n1. Beans<\/h3>\n
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2. Nuts and nut butters<\/h3>\n
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3. Edamame<\/h3>\n
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4. Tofu<\/h3>\n
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5. Lentils<\/h3>\n
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6. Seitan<\/h3>\n
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7. Green Peas<\/h3>\n
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8. Chia seeds<\/h3>\n
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9. Hemp seeds<\/h3>\n
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10. Asparagus<\/h3>\n
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11. Nutritional yeast<\/h3>\n
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12. Spelt<\/h3>\n
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13. Quinoa<\/h3>\n
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14. Tempeh<\/h3>\n
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15. Spirulina<\/h3>\n
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Plant-Based Protein vs. Animal Protein: What Does The Science Say?<\/h2>\n
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\n \n<\/th>\n Animal protein<\/th>\n Plant-based protein<\/th>\n<\/tr>\n<\/thead>\n \n Nutritional profile<\/td>\n Can be source of iron, omega-3s fats, and Vitamin B-12<\/td>\n Can be source of fiber, antioxidants, and other vitamins<\/td>\n<\/tr>\n \n Completeness of protein<\/td>\n Mostly complete<\/td>\n Not always complete<\/td>\n<\/tr>\n \n Fiber content<\/td>\n Low fiber<\/td>\n High fiber<\/td>\n<\/tr>\n \n Cost<\/td>\n Generally more expensive<\/td>\n Generally less expensive<\/td>\n<\/tr>\n \n Environmental impact<\/td>\n Higher environmental impact, especially water usage<\/td>\n Lower environmental impact for most options<\/td>\n<\/tr>\n \n Heart healthiness<\/td>\n High-fat, processed sources are considered less heart healthy<\/td>\n Associated with reduced risk of heart disease<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Complete vs. Incomplete Proteins: How To Get Complete Proteins From A Plant-based Diet<\/h2>\n
Tips For Getting More Protein Into A Plant-based Diet<\/h2>\n
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Start A Plant-based Protein Routine With Purple Carrot<\/h2>\n