Looking for Protein Vegan Food? Or craving a protein boost in your vegan diet? Look no further! As a vegan, it may seem daunting to get enough protein in your meals. But with the right plant-based choices, you can have your protein and eat it too. These vegan foods are not only rich in protein but also packed with delicious flavor and essential nutrients.
From the versatile tofu and tempeh, to protein-packed legumes, nuts, and seeds, to quinoa, nutritional yeast, green peas, and spirulina. These options offer a variety of ways to increase your protein intake while sticking to a vegan lifestyle.
Vegan Food High In Protein
Get ready to take your taste buds and your nutrition to the next level with these Protein Vegan Foods that will keep you satisfied and nourished all day long.
| Food | Protein (per 100g) |
|---|---|
| Lentils | 9g |
| Chickpeas | 9g |
| Quinoa | 4g |
| Hemp Seeds | 31g |
| Nuts and Seeds (mixed) | 18g |
| Almonds | 6g |
| Tofu | 8g |
| Tempeh | 19g |
| Nutritional Yeast | 14g |
| Green Peas | 5g |
| Seitan | 75g |
| Spirulina | 60g |
| Textured Vegetable Protein (TVP) | 50g |
| Vegan Protein Powder (mixed) | 20g-25g |
Power Up Your Plate with Protein-Packed Lentils
When it comes to vegan protein options, lentils are a powerhouse. These tiny legumes pack a punch with 18 grams of protein per cup of cooked lentils, making them an excellent addition to any plant-based diet. But that’s not all, lentils are also rich in zinc, folate, and iron, vital minerals that are often found in animal products.
Lentils are not only nutritious, but they’re also incredibly versatile. They can be used in a variety of vegan dishes such as soups, stews, curries, salads, vegan burgers, and more. Their mild flavor allows them to be paired with a variety of spices and seasonings, making them the perfect ingredient for a diverse array of recipes.
Next time you’re looking to boost your protein intake, reach for lentils. These legumes are a staple in many vegan and vegetarian kitchens and are sure to become a staple in yours. Whether you’re looking to make a hearty lentil stew or a protein-packed lentil burger, lentils are a delicious and nutritious choice.
Chickpeas: A Protein Vegan Food Powerhouse for Your Plant-Based Plate
Lentils and chickpeas may be part of the same legume family. But these two vegan protein sources have their own unique characteristics. While lentils are small, flat, and lens-shaped, chickpeas are round and creamy-colored. But both are packed with protein. With one cup of cooked lentils containing about 18 grams and one cup of cooked chickpeas containing about 15 grams.
Chickpeas, also known as garbanzo beans, are a staple in many vegan and vegetarian kitchens. They have a slightly sweet and nutty flavor and can be used in a variety of dishes such as hummus, falafel, and salads. They’re also a versatile ingredient and can be mashed and formed into veggie burgers. Or even blended into a creamy pasta sauce.
So, whether you’re looking to make a delicious hummus dip, a falafel wrap, or a protein-packed veggie burger, chickpeas are a great choice. And with 15 grams of protein per cup, they’re sure to keep you satisfied and full. Head to our recipe section for more chickpea-based inspiration.
Quinoa: A Protein-Packed Superfood for Your Vegan Diet
Quinoa, often referred to as a “superfood,” is a must-have for those following a vegan diet. Not only does one cup of cooked quinoa contain 8 grams of protein, but it also has all nine essential amino acids. This makes it an excellent source of plant-based protein and essential amino acids.
But quinoa’s health benefits don’t stop there. It’s also high in minerals such as manganese, magnesium, phosphorus, folate, potassium, calcium, and iron. This makes it a great addition to any vegan diet.
Quinoa’s versatility makes it a great ingredient to have on hand. It’s perfect for salads, vegan breakfast porridge, or even as a base for veggie burgers. Its nutty flavor and fluffy texture make it a great alternative to rice or vegan pasta. So next time you’re looking to boost your protein intake, reach for quinoa. This superfood is sure to become a staple in your vegan kitchen.
Hemp Seeds: A Protein-Packed, Nutrient-Dense Vegan Super food
Hemp seeds are a must-have for those following a vegan diet. These tiny seeds pack a punch with essential and non-essential amino acids, making them a great source of plant-based protein. They also contain omega-3s and -6s fatty acids, making them an ideal addition to any vegan diet.
But the benefits of hemp seeds don’t stop there. They’re particularly high in iron and magnesium, two minerals that are essential for vegans looking to get more nutrition from their meals. These nutrients play a vital role in maintaining strong bones, immune system function, and energy levels.
Hemp seeds are incredibly versatile. They can easily be added to many food dishes, smoothies, salads, or any vegan dishes that you would like to give an extra boost of protein and nutrients. These tiny seeds are a great way to add more nutrition to your meals without altering the taste. With hemp seeds, you’ll be able to power up your plate with nutrient-dense and protein-packed vegan superfood.
Nuts and Seeds: A Protein-Packed Snack for Your Vegan Diet
Nuts and seeds are a great source of vegan protein, making them an excellent snack option for those following a plant-based diet. A quarter-cup of almonds contains about 8 grams of protein and a quarter-cup of pumpkin seeds contains about 9 grams.
Almonds, in particular, are a great food source of vegan protein, containing 6 grams of protein per quarter-cup serving. These crunchy nuts are also packed with other essential nutrients like healthy fats, fiber, zinc, and Vitamin E. They make an easy midday snack, or can be blended into smoothies for a protein-packed breakfast.
Nuts and seeds are also versatile ingredients and can be added to salads, yogurt, or oatmeal for added crunch and flavor. Whether you’re looking for a mid-day pick-me-up or a way to add more protein to your meals, nuts, and seeds are a great choice. So, stock up on your favorite nuts and seeds and enjoy their protein-packed goodness.
| Food | Protein (per 100g) |
|---|---|
| Almonds | 6g |
| Cashews | 18g |
| Pistachios | 21g |
| Walnuts | 15g |
| Peanuts | 25g |
| Hazelnuts | 15g |
| Pecans | 9g |
| Macadamia Nuts | 8g |
| Brazil Nuts | 14g |
| Pine Nuts | 3g |
| Sunflower Seeds | 20g |
| Pumpkin Seeds | 30g |
| Sesame Seeds | 18g |
| Chia Seeds | 16g |
Tofu: A Protein-Packed, Versatile Ingredient for Your Vegan Kitchen
Tofu, made from soybeans, is a staple in many vegan and vegetarian kitchens. With 10 grams of protein per serving, it’s an excellent source of plant-based protein. Tofu is also high in iron and calcium, making it a nutritious addition to any vegan diet looking to get more protein vegan food intake.
Tofu is a versatile ingredient and can be used as a meat substitute in many dishes. Simply pan-fry it with your favorite herbs and spices for a delicious and easy dinner. Or, to keep it light, try grilling tofu for a satisfying, cheesy flavor without the added calories.
Not sure about the difference between different types of tofu? Check out our in-depth article for more information on the different textures, types, and how to use them. Tofu is a great ingredient to have on hand, it can be used in many dishes, from soups, stews, curries, salads, burgers, and more. Head to our recipe section here for more tofu-based inspiration.
Tempeh: A Protein-Packed, Fermented Superfood for Your Plant-based Diet
Tempeh is a fermented soybean-based vegan protein food that packs a punch in both nutrition and flavor. With 15 grams of protein per serving, it’s an excellent source of plant-based protein. Tempeh is also rich in nutrients like iron, calcium, and B vitamins, making it a nutritious addition to any vegan diet.
Tempeh has a nutty flavor and a firm and chewy texture, making it a great meat substitute in vegan and vegetarian dishes. It can be sliced, diced, or crumbled and added to a variety of dishes such as stir-fries, sandwiches, and soups. When shopping for tempeh, look for a product that is made from whole soybeans and that is free of additives and preservatives. Tempeh can be stored in the refrigerator for a few days or frozen for later use.
Fermented foods like tempeh are not only delicious and nutritious but also great for your gut health. Try adding tempeh to your vegan diet for a protein-rich and nutrient-dense food that will not only nourish your body but also support your gut health. Head to our recipe section for more tempeh-based inspiration.
Nutritional Yeast: A Protein-Packed, Cheesy-Flavored Vegan Superfood
Nutritional yeast, also known as “nooch”, is a type of yeast that has a cheese-like flavor and a wealth of nutritional benefits. With 8 grams of protein per serving, it’s an excellent source of plant-based protein. Nutritional yeast is also high in B vitamins, making it a great addition to any vegan diet.
Nutritional yeast can be used in a variety of dishes, including sauces, soups, and dips. It adds a cheesy flavor without the cheese, making it a great alternative for vegans and vegetarians. It can be found in many health food stores and can be used as a condiment. Add to popcorn for a cheesy flavor, or can be used to make a dairy-free cheese sauce.
For more information on nutritional yeast and its many uses, head to our full blog post on “Nooch” for more inspiration. This versatile, protein-packed superfood is a must-have in any vegan kitchen. Try adding this protein vegan food to your diet.
Green Peas: A Protein-Packed, Nutritious Plant-based Superfood
Green peas are a small but mighty addition to any vegan diet. These little legumes pack a punch with 9 grams of protein per cup of cooked peas, making them a great choice for vegans looking to increase their protein intake. But that’s not all, green peas are also high in fiber, vitamins A and C and a good source of antioxidants, which may help protect the body against disease.
These small, round, and green legumes are versatile and can be added to a variety of dishes, including soups, stews, salads, and pasta. They have a sweet and slightly starchy flavor and can be enjoyed fresh, frozen, or canned. When shopping for green peas, look for fresh, firm, and bright green peas. They can be stored in the refrigerator for a few days or frozen for later use.
Green peas are not just a side dish, they can be the star of the show. Try adding these protein vegan food to your vegan diet for a protein-packed, nutrient-dense superfood that will elevate your meals to the next level.
Seitan: A Protein-Packed, Meaty Vegan Alternative
Seitan, also known as wheat gluten, is a vegan food made from wheat protein that is often used as a meat substitute in vegan and vegetarian dishes. Its chewy, protein-rich texture makes it a popular choice for those looking to mimic the texture of meat. To make seitan, wheat flour dough is washed with water to remove the starch, leaving behind the protein-rich gluten. It is then seasoned and cooked, creating a versatile ingredient that can be used in a variety of dishes.
Seitan is a good source of protein, with about 25 grams per serving, and it is also high in iron. It has a fairly neutral flavor, making it a great canvas for absorbing the flavors of the dish it’s being used in. It can be used in stir-fries, soups, and sandwiches for a protein-packed and meaty vegan alternative.
It’s important to note that Seitan is not suitable for people with gluten intolerance or celiac disease because it is made from wheat protein. If you’re looking for a gluten-free vegan protein alternative, head to our gluten-free vegan recipe section for inspiration.
Spirulina: A Protein-Packed, Nutrient-Dense Vegan Super food
Spirulina is a type of blue-green algae that is often consumed in dried powder or tablet form. It’s a vegan protein food that packs a punch with about 4 grams of protein per tablespoon and is also rich in nutrients like iron and B vitamins.
Some studies suggest that spirulina may boost the immune system, improve exercise performance, lower blood pressure, and have antioxidant and anti-inflammatory effects. It may also help lower cholesterol levels. However, it is important to follow the recommended serving size and consult a healthcare professional before adding it to your diet. Especially if you have a health condition or are taking medications.
Spirulina has an earthy or seaweed-like flavor. And may have a slightly bitter taste, but it can be added to smoothies or sprinkled on salads or other dishes. It’s a great way to add extra nutrients and protein vegan foods intake to your diet. You can also take it as a supplement in capsule or tablet form.
Spirulina is a versatile, protein-packed superfood that can benefit your health in many ways. Consult a healthcare professional before adding it to your diet. Be sure to follow the recommended serving size to avoid any potential side effects.
Convenient and Nutritious: Vegan Protein Powder
Are you looking for a convenient way to increase your protein intake on a vegan diet? Look no further than vegan protein powder! Made from plant-based ingredients like peas, brown rice, hemp, and soy. These powders offer a tasty and easy way to boost your protein vegan food intake.
These powders come in a variety of flavors and can be easily added to smoothies, shakes, and other recipes. Making them perfect for busy lifestyles or for those looking to build muscle. They are a convenient and effective choice for anyone looking to increase their protein intake on a plant-based diet.
When shopping for vegan protein powder, it’s important to choose a high-quality product that is free of additives and fillers. Some vegan protein powders may also contain added sugars or sweeteners. So be sure to read the label carefully and choose a product that meets your needs and preferences.
It’s important to remember that protein powders should be used in addition to a balanced diet and a variety of protein-rich foods. A registered dietitian or healthcare professional can help you determine your protein needs. Ensure that you are getting enough other essential nutrients on a vegan diet.
One of my favorites is Orgain Organic Vegan Protein Powder, made from pea protein, and I usually stick to the vanilla bean flavor as it is very adaptable to many recipes.”
Conclusion
All the vegan food as listed above is a great way to add more plant-based protein to your diet. In addition to adding spices you can create some tasty and healthy recipes!
In conclusion, there are many delicious and nutritious options for increasing protein in a vegan diet. From lentils and chickpeas, to quinoa and hemp seeds, to tofu and tempeh, to nutritional yeast and green peas, to seitan and spirulina, and vegan protein powder. There is a wide variety of vegan foods that can provide ample amounts of protein. Each of these foods offers unique nutritional benefits, making them a valuable addition to any vegan diet.
It’s important to remember that variety is key when it comes to a healthy and balanced diet. Incorporating a variety of these protein-rich foods into your diet will ensure that you are getting all the essential amino acids and essential nutrients your body needs.
When it comes to protein, it’s not just about the quantity, but also the quality. By choosing foods that are high in protein and nutrient-dense. You can ensure that you are fueling your body with the necessary energy to thrive and live a healthy, active life. With a little bit of creativity and planning, it’s easy to make sure you’re getting enough protein on a vegan diet
Source: For Protein Vegan Sources
United States Department of Agriculture (USDA) for nutritional information on food.
Awesome thank you for sharing! Great article.
You’re welcome thank you so much for reading!!
Great info! Going to make those peanut butter protein balls tonight. Thank you
Hi Luis, Thank you for reading my blog. I hope you enjoyed the vegan peanut butter protein balls recipe!