Despite what others may think, vegan diets have so much protein (other than tofu)! But if you’re just getting started on a vegan diet, finding the right sources can be a bit tricky.
Whether you’re stuck on the same ol’ recipes, or are simply unaware of the vast array of options, we’re here to help!
There is no shortage of protein sources in the vegan industry and, to prove this, here’s a list of 10 you can start eating TODAY!
Let’s start off with a well-known one. In every protein-packed recipe roundup (including ours), you can probably find a recipe incorporating quinoa. And rightfully so! One cup of quinoa contains 8 grams of protein, along with 39 grams of complex carbohydrates. That’s quite a bit for one measly cup! Combine that with all the typical toppings and you have a protein cornucopia!
This one was a family favorite in my household growing up, despite my own personal hatred of it. Thankfully, I now consider it a staple in my diet, mainly for the 13.25 grams of protein in one single cup. Yeah, just one cup!
Tip: My favorite recipe is buckwheat with minced onion and sliced mushrooms baked with vegan cheese on top! Season it however you prefer; I like salt, pepper and a dash of cayenne!
Sick and tired of tofu but want something that works the same? It’s time to try seitan, which despite common belief is entirely soy free! Its texture is a bit more dense than tofu, but the flavour is comparable, and it makes for some killer vegan ribs!
But here’s the best part: each cup has … wait for it…
60 GRAMS OF PROTEIN! Better start stocking up!
That splash of peanut butter you put on your toast in the morning could be doing a lot more than you think protein-wise!
But it’s not only peanut butter that’s helping you out—almond, hemp, cashew, and even hazelnut also do the trick! The list covers every nutty flavor you can imagine, and makes for a perfect spread no matter your taste.
Spirulina (Nuts & Grains included)
This algae is filled to the rim with health benefits that’ll make your head spin. However, spirulina lacks two amino acids in protein (methionine and cysteine)! For a quick fix, add some nuts, grains, seeds or oats and you get over 4 grams of protein per tablespoon!
Mmm, who could forget edamame! These little soybeans are a favorite at most Japanese restaurants, and are perfect for both snacking and at the dinner table. One cup of the beans (shells not included!) yields a nifty 11 grams of protein.
Whether you add it in a yogurt or in an energy bar, chia seeds are little beads of goodness. Chock full of amino + fatty acids, among other healthy minerals, you can get up to 16.5 grams of protein per cup! Keep that in mind the next time you’re adding this to your morning breakfast smoothie!
Spelt & Teff
Ancient grains will forever be a fan favorite, whether you’re vegan or not. They’re packed with bran and germ (which is good for you despite the name), along with 8 grams of protein!
I use green peas in everything—vegetable medleys, pasta sauce, even just having them buttered up! But the real treat comes from the 5 grams of protein you get from eating one cup of these sweet little green peas.
Artichoke Hearts (and other veggies)
Not only are artichoke hearts delicious, they’re full of nutrients and protein! One cup has 3.3 grams of protein. But the list of protein-filled veggies doesn’t end there—alfalfa Sprouts, spinach, bok choy, broccoli and brussel sprouts are only a few other vegetables you can turn to if you need to add a little more protein in your life!
Still can’t get enough protein? You can try something different and download our FREE Plant-Based Guide For Gainz, a protein-rich recipe guide packed with fine post-workout eats to keep you feeling stronger and healthier all day long.