10 High Protein Foods for a Plant-Based Diet

People who follow a vegan diet refrain from consuming meat, dairy products, eggs, and products derived from animals. Vegetarians on the other hand, have fewer restrictions surrounding what they can eat but they will typically abstain from eating meats, poultry, and seafood. The level of restriction depends on the person and can fluctuate. It can be a challenge for people who follow a plant-based diet to get adequate amounts of protein. This list highlights 10 high protein foods for a plant-based diet.

1. Beans

This protein packed legume is versatile and comes in many varieties. They are a great source of protein and low in fat for those on a plant-based diet. They are rich in fiber, B Vitamins, folate and minerals like iron, calcium, potassium, phosphorus, and zinc. Black beans and pinto beans contain about 15g of protein per cup. Soybeans or edamame contain around 30g of protein per cup. You can make a variety of dips, soups, chili, and sides.

Recipe~ Roasted Corn and Black Bean Salsa

2. Seitan

Seitan is a tasty vegan meat alternative made from vital wheat gluten. It is made from wheat flour and water, which are mixed and kneaded to develop strands of gluten protein. The dough is rinsed, and the gluten protein is left behind, containing 21g per ¼ cup. Seitan is easily found in grocery stores near the vegetarian aisle or can be made at home with simple ingredients. It is usually the star of the dish as a meat substitute and goes great with any sauce and veggie combo. 

3. Lentils 

Part of the legume family lentils offers a nutritious source of protein. They’re full of B vitamins, magnesium, iron, zinc, and potassium. Lentils contain about 18g of protein per cup. They are easy to add to a main dish or as a side dish and go great in soups, and curries. 

4. Quinoa

Quinoa is a gluten-free grain and packed with nutrients. This ancient grain is a complete protein, it contains all nine essential amino acids that our bodies cannot make on their own. It has 8g of protein and 5g of fiber per cup. The nutrient-dense grains cook up quickly and eaten on their own or added to bulk up the protein factor in a main dish. 

Recipe~ Shaved Miso Brussels Sprouts with Quinoa

5. Oats

Oats, which are most associated with oatmeal and granola, are fiber-rich whole grains. They can help to lower blood sugar and cholesterol levels. Oats are a hearty way to start the day offering 10g of protein per cup of raw oats. They cook quickly and contain fiber to keep you sustained through the morning. Add the oats to smoothies, oatmeal, and granola, or use for baking. 

6. Nuts

Nuts like almonds, walnuts, cashews, and pistachios are healthy snacks and offer a major source of protein. They are high in good fats to provide energy with 4-9g of protein per ¼ cup. You can eat the nuts as a snack, make them into nut milk, added to a dish, or turn them into nut butter for a protein-packed spread. 

7. Tofu

Tofu or bean curd is made by pressing curdling soy milk into a solid block. There are many Asian dishes that use tofu, it is typically a staple in vegan cooking as well. Tofu contains about 10g of protein per ½ cup. You can use tofu as a main dish by frying, baking, or sautéing.

Recipe~ Crispy Tofu Teriyaki

8. Chia Seeds

Are tiny seeds that come from a chia plant, they are high in fiber and omega-3 fatty acids. Chia seeds contain 16g per 100 grams and many essential minerals and antioxidants. The tiny seeds are versatile and highly absorbent, and commonly added to porridge, and pudding, and used in baked goods for a protein-packed punch. 

9. Potatoes

This may come as a surprise, but potatoes are more than just a starchy side. Our starchy friends contain 2-5g grams per potato or serving. Potatoes contain nutrients like vitamin C, fiber, potassium, and vitamin B6 which make them a great side dish or addition to a meal. They go great as a side dish, mashed, roasted, fried, and riced. Or added to a main dish to balance out the meal and added nutrients.  

10. Hemp Hearts

Hemp hearts are found in the Cannabis sativa L. plant. The seeds contain trace amounts of the psychoactive compound THC (less than 0.3). Hemp hearts are loaded with vitamins and minerals, including magnesium, vitamin B, iron, and zinc. Hemp hearts offer a nutty flavor and contain about 3g of protein per tbsp. They are a tasty addition to smoothies, grain bowls, salads, and oatmeal’s.