21 High Protein Vegan Foods (for a Healthy and Balanced Diet)

21 High Protein Vegan Foods (for a Healthy and Balanced Diet)

If you’re looking to add more high vegan protein sources to your diet, you’ve come to the right place!

In this article, we will list 21 delicious and healthy vegan protein sources that will help keep you feeling full and satisfied.

From lentils and black beans to quinoa and seitan, there are plenty of tasty options to choose from.

So whether you’re a full-time vegan or just looking for some new ideas for Meatless Monday, we’ve got you covered!

Seitan

PLant burger made with seitan
source: Pixabay.com

Ever wondered what gives vegan burger patties that meat-like texture? The secret is Seitan!!

It’s made from gluten, the major protein in wheat.

The most common way to cook seitan is in a broth.

When cooked, it has a similar appearance and texture to meat and it has 25 grams of protein per 100g, making it one of the best vegan sources of protein you can find.

Soy (Tofu, tempeh, and edamame)

Soybeans are the source of tofu, tempeh, and edamame.

Soybeans are one of the best vegan protein sources because they are a complete protein, meaning they provide your body with all of the essential amino acids.

The essential amino acids our bodies need are not produced naturally, so we must get them from our diet.

Amino acids are key in building muscle and repairing tissue.

edamame high protein vegan food
  • Edamame are immature soybeans that have a delicious sweet flavor. They must be steamed or boiled before being eaten. After that, they may be served solo or incorporated to soups and salads. It typically contains 17 grams protein per 100 gram serving size.

tofu high protein vegan food
  • Tofu is formed from pressed bean curds, similar to cheese. It doesn’t really have a flavor of its own, but takes on the flavors of whatever dish it is added to. It typically contains 11 grams protein per half cup (120 ml).
tempeh high protein vegan food
  • Tempeh is made from fermented soybeans and has a nutty, earthy flavor. It’s high in protein with about 19 grams per 100g.

Lentils

different lentils on wooden spoons high protein vegan food

Lentils provide us with a wonderful source of protein, especially for plant-based eaters, with 18 grams of protein in each cup cooked (198 grams).

They are also high in fiber, potassium, and magnesium.

Lentils can be used in soups, salads, or as a side dish and offer a host of health benefits.

So try and get more lentils into your diet to boost your protein intake.

Beans

mixed beans - legumes high protein vegan food

Beans are a superb high protein vegan food that come in a plethora of varieties. They are also high in fiber and minerals like magnesium and potassium.

Some of the best varieties to include in your diet are black beans, kidney beans, and pinto beans.

They contain around 15 grams of protein per cup.

Chickpeas (Garbanzo beans)

chickpeas high protein vegan food

Another high protein vegan food that falls into the bean category and they are also a great source of fiber and minerals.

One cup contains around 12 grams of protein.

Beans have been shown to help manage blood sugar levels, making them a great choice for people with diabetes or prediabetes.

They are also high in antioxidants, which can help protect your cells from damage.

Nutritional yeast

Nutritional yeast is a nutrition power house and contains around 50% of your daily recommended intake of vitamin B12 in just one tablespoon.

It also contains high levels of thiamin, riboflavin, niacin, B vitamins and many other vitamins and minerals.

Nutritional yeast has a cheesy, nutty flavor and is perfect for adding to dishes like mashed potatoes or pasta sauce.

It’s a great source of vegan protein giving you around 12 grams in each cup.

Quinoa

quinoa high protein vegan food

A high-protein grain, quinoa is a great addition to any vegan diet.

With approximately 8 grams of protein in one cup, quinoa can help you meet the amount of protein your body needs.

Quinoa is also high in fiber and magnesium, making it a nutrient-rich food choice.

Try incorporating quinoa into breakfast bowls, salads, or even desserts.

Hemp Seeds

hemp seeds high protein vegan food

With about 10 grams of protein per ounce, hemp seeds are one of the best vegan protein sources.

They are also high in omega 3 fatty acids, making them a healthy nuts and seeds addition to your vegan diet.

Add hemp seeds to smoothies, yogurt bowls, or sprinkle them on top of salads for an extra protein boost.

Spinach

spinach high protein vegan food source

Another great source of plant protein, spinach leaves contain about 5 grams of protein in every cup.

Spinach is also high in fiber, magnesium, and potassium.

Add fresh or frozen spinach to smoothies, omelets, or pasta dishes for a nutrient-rich meal.

Broccoli

A member of the cruciferous vegetable family, broccoli is a great source of protein and other nutrients.

With about 4 grams of protein for every 1 cup, broccoli is one of the best plant-based protein sources.

Broccoli is also high in fiber, vitamin C, and potassium.

Try steaming or roasting broccoli for a quick and healthy side dish.

Peas

With about 8 grams of protein in 1 cup, green peas are one of the top protein sources for anyone following plant based diets.

Peas are also high in fiber and vitamin C.

Add fresh or frozen peas to soups, salads, or rice dishes for an added boost of protein intake and nutrients.

Pumpkin seeds

With about eight grams of protein per ounce, pumpkin seeds are a high-protein vegan food.

Pumpkin seeds are also high in fiber, magnesium, and zinc.

Enjoy pumpkin seeds as a snack or sprinkle them on top of salads or yogurt bowls.

Chia Seeds

chia seeds on a spoon

These tiny yet mighty nuts and seeds option are protein rich and packed with other nutrients, making them a great choice when on a plant based diet.

With about four grams of protein per tablespoon, chia seeds can help you meet your daily protein intake goals.

Chia seeds are also high in fiber, omega-three fatty acids, and antioxidants.

Add chia seeds to smoothies, yogurt bowls, or oatmeal for a nutrient-rich meal.

Almonds

A good source of plant-based protein, almonds contain about 6 grams of protein per ounce.

They make a great nut butter alternative to peanut butter and are high in fiber, vitamin E, and magnesium.

Almond butter is high in protein and heart healthy fats!!

Enjoy almonds as a snack or add them to salads, yogurt bowls, or oatmeal for a boost of protein and nutrients.

Cashews

Cashews are a good source of plant-based protein, providing about 5 grams of protein per ounce.

Like almonds, cashews make another fantastic nut butter as an alternative to peanut butter.

Cashews are also high in magnesium and zinc.

Enjoy cashews as a snack or add them to salads, sauces, or desserts for added flavor and nutrients.

Oats

rolled oats

Oats are one of the best sources of protein and other nutrients, making them a fantastic choice for vegan diets.

With about 5 grams of protein per cup, oats can help you meet your daily protein intake goals.

Oats are also high in fiber, magnesium, and zinc.

Add oats to smoothies, yogurt bowls, or baking recipes for a nutrient-rich meal and of course, use them to make a delicious creamy porridge for a super healthy breakfast.

Amaranth seed

amaranth seed

Amaranth is a rich in protein grain that is often used in plant-based diets. It is a common food source in countries like Peru and Mexico.

The Aztecs cultivated amaranth as a major food crop, and some historians believe that it was domesticated between 6,000 and 8,000 years ago.

Because of the high protein and vitamin content in amaranth seeds, these early civilizations relied on the grain as a primary source of nutrition.

A high-quality plant-based protein, amaranth seed contains about 9 grams of protein per serving ( 1 cup).

Amaranth seed is also high in fiber and magnesium.

Add amaranth to smoothies, breakfast bowls, or baking recipes for a nutrient-rich meal.

Spelt

Spelt is a member of the wheat family that has been grown for thousands of years.

Some botanists consider it a subspecies of common wheat while others regard it as an entirely distinct species.

Spelt’s hard outer shell caused it to fall out of favor among grain farmers throughout history, but in the 1980s, when the health foods movement happened it began to become more popular amongst health food enthusiasts

Being a protein packed grain, spelt is a good addition to any vegan diet.

With about ten grams of protein per cup, spelt can help you meet your daily protein intake goals.

Spelt is also high in fiber and magnesium.

Try incorporating spelt into breakfast bowls, salads, or even desserts like spelt flour cookies.

Teff

Teff is one of the first plants to have been cultivated by man.

It is thought to have originated in Ethiopia and Eritrea between 4000 B.C. and 1000 B.C., making it one of the oldest plants ever domesticated.

A high-quality plant-based protein, Teff contains about nine grams of protein per cup.

Teff is also high in fiber and magnesium.

Add teff to smoothies, breakfast bowls, or baking recipes for a nutrient-rich meal.

Brown Rice

brown rice

The final addition to our high-quality sources of protein list, brown rice contains about five grams of protein per cup.

Brown rice is also high in fiber and magnesium.

Try cooking up a batch of brown rice to have on hand for quick and healthy meals.

Conclusion

We hope you enjoyed this protein rich vegan food list for a health and wellness focused diet.

These high-protein vegan foods are easy to incorporate into your daily diet, providing a source of plant-based protein as well as other nutrients like fiber or magnesium.

With these 21 high protein vegan food items, you’re sure to have enough protein and a healthy and balanced diet.

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Thanks for reading as always!

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