20 Best Plant-Based Protein Sources and How to Use Them
Discover the most nutritious plant-based protein foods and delicious ways to add them to your diet for optimal health and variety.
Protein is an essential macronutrient, crucial for muscle repair, immune function, and overall health. While animal products like meat, eggs, and dairy traditionally get the spotlight, a wealth of plant-based foods offer ample protein, along with fiber, vitamins, minerals, and beneficial phytochemicals. Whether you’re vegetarian, vegan, or simply aiming to increase your intake of plant-based foods, knowing the best sources—and how to enjoy them—can help you optimize your diet and meet your nutritional needs.
Why Plant-Based Protein Matters
Plant-based proteins not only help meet daily protein needs but also provide unique health benefits rarely found in animal products, such as dietary fiber, antioxidants, and phytochemicals. Studies have linked higher plant-based protein intake to lower risk of heart disease, diabetes, and certain cancers. Additionally, they are often lower in saturated fat and free from cholesterol, making them a heart-healthy choice.
- Fiber-rich: Most plant protein sources are high in fiber, supporting digestive health and satiety.
- Lower in saturated fat: Reduces cardiovascular risk.
- Eco-friendly: Producing plant-based protein has a smaller environmental footprint than animal-based protein.
Understanding Complete vs. Incomplete Proteins
Proteins are structured from amino acids, 20 of which are found in the human diet. Nine of these are considered essential amino acids as the body cannot synthesize them—they must come from food. Complete proteins contain all nine essential amino acids, while incomplete proteins lack significant amounts of one or more.
Most animal-based proteins are complete. While many plant foods are incomplete, eating a variety of plant proteins throughout the day ensures you receive all essential amino acids. Some plant foods, like quinoa and soy, are excellent plant-based sources of complete protein.
How to Combine Plant Proteins for Completeness
- Grains + Legumes: Examples include rice and beans, or pita and hummus.
- Nuts/Seeds + Legumes: Try lentil salad with sunflower seeds or peanut butter on whole grain bread.
| Food Type | Complete Protein? | Typical Protein per Serving |
|---|---|---|
| Quinoa | Yes | 8g (1 cup cooked) |
| Tofu (soy) | Yes | 8g (3 oz) |
| Tempeh (soy) | Yes | 15g (1/2 cup) |
| Chickpeas | No | 7g (1/2 cup) |
| Lentils | No | 9g (1/2 cup cooked) |
| Black Beans | No | 7g (1/2 cup cooked) |
| Hemp Seeds | Yes | 10g (3 tbsp) |
| Chia Seeds | Yes | 5g (2 tbsp) |
| Seitan | Yes | 21g (3 oz) |
| Oats | No | 5g (1/2 cup dry) |
| Peanuts | No | 7g (2 tbsp peanut butter) |
The Top 20 Plant-Based Protein Sources
1. Lentils
Lentils are inexpensive, versatile, and pack about 9 grams of protein per half-cup cooked. They’re also rich in fiber, iron, and B vitamins, making them a staple for vegetarians and vegans alike. Toss them into salads, stews, or veggie burgers for an easy protein boost.
2. Chickpeas (Garbanzo Beans)
These mild, creamy beans offer 7 grams of protein per half-cup cooked. They’re the main ingredient in hummus and tasty in salads, soups, and grain bowls. Roasted chickpeas make an excellent protein-rich snack.
3. Black Beans
Packed with around 7 grams of protein per half-cup, black beans also provide dietary fiber and are popular in Latin and Southwestern dishes. They make delicious fillings for burritos, tacos, and even veggie burgers.
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4. Pinto Beans
Pinto beans offer about 7 grams of protein per half-cup cooked and are excellent for chili, refried beans, and hearty soups. They’re also rich in antioxidants.
5. Soybeans, Tofu, Tempeh, and Edamame
- Tofu: Approximately 8 grams per 3-ounce serving. Absorbs flavors well and works in stir-fries, scrambles, or grilled.
- Tempeh: Boasts 15 grams per half-cup cooked. Nutty flavor, perfect pan-seared or baked in sandwiches and salads.
- Edamame: Young soybeans with 8 grams per half-cup. Enjoy as a snack or mixed into rice and salads.
Soy foods are rare examples of plant-based complete proteins and provide healthy fats and minerals like iron and calcium.
6. Green Peas
With 4 grams of protein per half-cup cooked, green peas are more than just a side dish. Add them to pasta, soups, or pureed into dips for extra protein and fiber.
7. Quinoa
This gluten-free pseudocereal is a complete protein, offering 8 grams per cooked cup, along with iron, magnesium, and manganese. Use quinoa as an alternative to rice, or as a base for power bowls and salads.
8. Seitan
Made from wheat gluten, seitan delivers a remarkable 21 grams of protein per 3-ounce serving. Its meaty texture makes it ideal for stir-fries, sandwiches, and even as a BBQ substitute. Note: Not suitable for those with celiac disease or gluten sensitivity.
9. Oats
A half-cup of dry oats contains 5 grams of protein. Enjoy them as oatmeal, bake into muffins, or blend into smoothies for added nutrition.
10. Buckwheat
This gluten-free grain alternative provides about 6 grams per cooked cup. Use it in pancakes, porridge, or stir-fried dishes.
11. Amaranth
A lesser-known ancient grain that is also a complete protein, amaranth contains 9 grams of protein per cup cooked. Try it as a breakfast cereal or in grain salads.
12. Whole Wheat Bread and Ezekiel Bread
Regular whole wheat bread offers about 2-4 grams per slice. Ezekiel bread, made from sprouted whole grains and legumes, contains all nine essential amino acids in each slice (about 4 grams protein), making it a convenient complete protein.
13. Spelt and Teff
Both are ancient grains high in protein: spelt provides 10-12 grams per cooked cup, and teff offers about 10 grams. Add to breakfast bowls or use in bread baking.
14. Nutritional Yeast
Just 2 tablespoons of nutritional yeast provide 8 grams of protein, plus a bounty of B vitamins. Its cheesy, savory flavor enhances popcorn, pasta, or vegan sauces.
15. Hemp Seeds
Three tablespoons offer nearly 10 grams of protein. Hemp seeds provide complete protein with beneficial omega-3 fatty acids.
16. Chia Seeds
Two tablespoons deliver about 5 grams of protein and a hefty dose of fiber and omega-3s. Swell them in non-dairy milk for easy chia pudding or sprinkle atop cereal and salads.
17. Pumpkin Seeds
A quarter-cup of pumpkin seeds (pepitas) boasts 8 grams of protein and significant minerals like magnesium and zinc. Enjoy as a snack or salad topping.
18. Almonds and Almond Butter
A 1-ounce handful of almonds offers 6 grams of protein, while two tablespoons of almond butter provide 7 grams. Ideal as a snack, in smoothies, or as a spread.
19. Sunflower Seeds
Two tablespoons give about 5 grams of protein, along with vitamin E and selenium. Add to trail mix or salads.
20. Peanuts and Peanut Butter
Peanuts are technically legumes but nutritionally similar to nuts, packing 7 grams of protein per two-tablespoon serving of peanut butter. Peanut butter sandwiches, sauces, and energy balls are all great ways to increase intake.
Mixing and Maximizing Your Plant Protein Intake
To get all essential amino acids and a full spectrum of nutrients, focus on variety and complementary pairings:
- Combine grains and legumes: rice and beans, lentil curry with naan, pita with hummus.
- Include nuts and seeds as toppings for salads, bowls, and baked goods.
- Experiment with ancient grains for breakfast and dinner variety.
- Enjoy soy products like tofu or tempeh several times a week.
Sample High-Protein Plant-Based Meal Ideas
- Quinoa and black bean power bowl with avocado, salsa, and pumpkin seeds.
- Lentil soup with whole grain bread and a side of steamed broccoli.
- Chickpea salad sandwich on sprouted grain bread with spinach and sunflower seeds.
- Stir-fried tofu or tempeh with mixed vegetables over buckwheat or brown rice.
- Green pea hummus with pita chips and veggie sticks.
- Homemade oatmeal topped with almonds, hemp seeds, and chia seeds.
Table: Common Plant-Based Proteins at a Glance
| Food | Typical Serving | Protein Content |
|---|---|---|
| Lentils | ½ cup (cooked) | 9g |
| Chickpeas | ½ cup (cooked) | 7g |
| Black Beans | ½ cup (cooked) | 7g |
| Tofu | 3 oz | 8g |
| Tempeh | ½ cup | 15g |
| Edamame | ½ cup | 8g |
| Quinoa | 1 cup (cooked) | 8g |
| Seitan | 3 oz | 21g |
| Nutritional Yeast | 2 tbsp | 8g |
| Hemp Seeds | 3 tbsp | 10g |
| Almonds | 1 oz | 6g |
| Chia Seeds | 2 tbsp | 5g |
Frequently Asked Questions (FAQs)
Q: Can I get enough protein from plants alone?
A: Absolutely. A well-planned plant-based diet can easily provide all the protein you need. Focus on variety and include beans, lentils, soy, nuts, seeds, and whole grains throughout your day.
Q: What is a complete protein, and do I need to eat them at every meal?
A: A complete protein contains all nine essential amino acids. While some plant foods (like quinoa and soy) are complete, most are not. However, you don’t need to eat complete proteins at each meal—as long as you eat a variety of plant proteins throughout the day, your body will get the essential amino acids it needs.
Q: Are plant proteins as good as animal proteins?
A: Plant proteins support the same bodily functions as animal proteins. They come with added benefits such as fiber and phytochemicals. Some athletes and bodybuilders are able to build muscle completely on plant-based diets. If you’re concerned about completeness, focus on variety.
Q: Are there any concerns to watch for with plant-based protein?
A: Plant proteins are typically lower in some essential nutrients found in animal products, like vitamin B12, iron, and omega-3s. If you’re eating a strictly plant-based diet, consider fortified foods or supplements as needed. Also, watch the sodium in some processed meat alternatives.
Q: Which plant protein sources are best for meal prepping?
A: Beans, lentils, tofu, tempeh, and quinoa are all excellent for meal prepping—they keep well for several days, are versatile, and reheat easily.
Tips for Increasing Plant Protein in Your Diet
- Add beans or lentils to soups, stews, salads, or pasta sauces.
- Swap out regular bread for sprouted grain or whole wheat bread.
- Blend hemp, chia, or flax seeds into smoothies or sprinkle on cereal and salads.
- Snack on roasted chickpeas, trail mix with nuts and seeds, or nut butters with fruit.
- Try tofu scrambles or tempeh in stir-fries for savory breakfasts and dinners.
Key Takeaways
- Plant proteins are abundant, affordable, and versatile.
- You can meet your protein needs with a combination of legumes, grains, nuts, seeds, and soy foods.
- Eating a variety throughout the day ensures a complete amino acid profile.
- Plant-based proteins bring additional health perks: fiber, minerals, and heart-healthy fats.
References
- https://healthyhappylife.com/plant-based-protein-sources-the-ultimate-guide-back-to-basics-series/
- https://www.healthline.com/nutrition/complete-protein-for-vegans
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/plant-based-protein-infographic
- https://www.healthline.com/nutrition/vegan-protein-sources-chart
- https://extension.umaine.edu/food-health/2021/06/17/plant-based-protein/
- https://www.chhs.colostate.edu/krnc/monthly-blog/plant-based-protein-a-simple-guide-to-getting-enough/
- https://www.forksoverknives.com/wellness/vegan-protein-guide-athletes/
- https://www.idealnutrition.com.au/plant-based-dietitians-ultimate-protein-guide/
- https://www.hollandandbarrett.com/the-health-hub/sports-nutrition/protein/vegetarian-protein/your-ultimate-guide-to-plant-based-protein/
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