Top 10 Vegan Protein Sources
If I had a dollar for every time someone has asked me how I get my protein since I have gone vegan…I would have some serious money on my hands. Seriously, what is this insane notion that is so engrained in people’s heads that meat is the only efficient source of protein? Enough is enough gang, there are so many easy and delicious protein options that fall under the category of “vegan” that you will never need to worry about whether or not you are getting enough protein in your daily vegan diet. Now, you be picturing me standing tall on my soap box and shaking a fist in the air to prove this point…but I was that exact person that believed the myth that meat was the best source of protein out their and “critical” for our health. It wasn’t until I started to research plant-based protein alternatives that I was shocked at just how much protein was not only easily accessible to me, but that I had already been incorporating into my meal plans (both before going vegan and after).
So if you are like I had been for so many years, and unsure about what good vegan protein sources are out their, then please read on and get excited! You will find out just how easy it truly is to be.
For Reference:
1 boiled egg = approx. 6 grams of protein
4 ounces, Salmon = approx. 18 grams of protein
1 cup, chicken breast = approx. 43 grams of protein
1 cup, roasted turkey breast = approx. 68 grams of protein
4 ounces, hamburger patty = approx. 22 grams of protein
Plant-Based Protein Sources
1. Nutritional Yeast
Nutritional yeast is a total “secret weapon” for me. I never even knew it existed until I transitioned over to the plant based diet. It is amazing! But..what is it? It is a deactivated yeast, and yes, it does kind of look like fish food. It has a really cheesy taste to it so it is often added to any vegan cheese dip or sauce to boost the cheese-like flavor. Obviously it is on this list because it is not only a great way to boost the “cheese” factor in your meal, but it also is a fantastic source of protein.
¼ cup, nutritional yeast = approx. 8 grams of protein
It is such a quick and simple add to any dish there really is not much reason not to add it. Plus as a bonus, aside from the protein content, nutritional yeast is also high in vitamin B-12 which is actually one of the only vitamins that is difficult for vegans to get ahold of without taking the vitamin.
2. Soy Milk
2 cups, soy milk (unsweetened) = approx. 14 grams of protein
This is another very simple add-on that most people, both vegan or not, already enjoy having every day. Soy Milk in your coffee, tea, cereal, oatmeal, smoothie – see where I am going with this? a small amount of soy milk daily is more than the protein content of 2 hard boiled eggs! I love having soy milk on the list because it helps show how it is not only easy to incorporate in your every day life, but this is an example of a protein source many people are already enjoying.
3. Peanut Butter
4 tbsp, peanut butter = approx. 16 grams of protein
Ok, this one is insane. I put 4 tbsp’s of Peanut butter on my TOAST every morning and it is just under the same protein content as a 4 ounce fillet of salmon! Now, I am not saying to go overboard with your daily portion of peanut butter. It is still higher in fat and contains oil, but 4 tbsp is a reasonable daily serving that is delicious and protein rich.
4. Tofu
1 cup, tofu = approx. 20 grams of protein
For any non-vegans, and some vegans, I would not be surprised if this high-protein contender fell short on excitement. Most people believe tofu to be bland with a weird texture. Well, you are not wrong – exactly. Tofu on its own is pretty flavorless. What this protein power-house lacks in flavor, it exceeds in potential. Tofu can easily morph any to any vegan substitute because it is incredible as absorbing whatever flavor is added to it! If you know a few simple tips and tricks to add undeniable flavor to tofu, you will not hesitate to add this vegan option to your every day menu and relish in its natural protein content. Look at that protein content comparison list again- 1 cup of tofu has more protein that a 4 0z fillet of salmon.
5. Beans
1 cup (or a typical can), cooked pinto/black beans = approx. 20 grams of protein
“Beans, beans, the magical fruit…” well turns out beans are good for a source protein as well! at approx. 20 grams of protein per cup, this is another no brainer. In my opinion, beans are a killer option as a meat replacement because they are already more meaty in texture and fill you up quickly!
6. Almonds
1 cup, almonds = approx. 24 grams of protein
Hello- perfect snack alert. Almonds are a total grab-and-go choice that you can feel guilt free about as long as you do not over do it. Almonds are higher in fat so you don’t want to find yourself eating a whole bag of almonds, but 1 cup throughout the day or as a snack- no problem! At 24 grams of protein per cup, you can easily crush hunger pains while you are on the move.
7. Soy Beans
1 cup, cooked, Soy Beans = approx. 28 grams of protein
Ah, soy beans. The mother of soy milk and tofu. Obviously with soy alternative on the list it is not surprising to see soy beans in their most natural form be included as well, and for good reason. 1 cup of cooked soy beans is more protein dense than a 1/2 cup of chicken. This is an easy addition to salad or a veggie stir fry.
8. Chickpeas
1 cup, chickpeas = approx. 39 grams of protein
Chickpeas are low-key protein warriors. Who knew that just 1 cup of chickpeas would be almost TWICE the protein content of 1 4 oz hamburger patty? This item on the list, I think wins for the biggest shock factor. This is also another versatile vegan option since it is a staple in most curry dishes, easily added to salads and of course we can not forget – hummus!
9. Cashews
1 cup, cashews = approx. 41 grams of protein
While we are on the topic of versatile vegan options, this nut takes the cake (vegan cake-of course). Prior to going vegan I only saw cashews as a snack on the go, much like almonds. Now I see them in an entirely new light. As it turns out, cashews are a vegan secret weapon to creating creamy dairy-free substitutes to dips and sauces! Vegan queso, vegan alfredo, creamy vegan soups- almost all have variations that include blended cashew cream to bump up the hardiness and instantly transform your sauce, dip or soup into a comfort food.
10. Flax Seeds
1 cup, flax seeds = approx. 42 grams of protein
Last, but certainly not least on our list, the reigning champion of protein- the flax seed! This final high protein vegan option is a true hidden gem. The flax seed may not be an ingredient in which you can quickly visualize meals that include it. The fact is, a lot of the charm of the flax seed is that it can pretty much be hidden into any dish you want. Pretty much no matter what you are baking you can use flax meal for a nutritional boost, flaxseed milk or ground flaxseed can be tossed in your smoothie, oatmeal, salad, the list goes on. So while flax seed may not be the dominant factor of a meal, it is a humble addition that can simply do what it does best – provide an insane amount of protein per cup.
Final Thoughts:
The fact is, it is nearly impossible to be protein-deficient without being calorie-deficient on a vegan diet. I chose to reference those specific protein sources primarily because a lot of those foods are options that most people (vegan or not vegan) are already used to eating every now and then – they are not any special or exotic food sources that are unrealistic to incorporate into your average meal plan. I do hope that this information is helpful when it comes to answering the “but how do you get your protein?” question. Now there are a ton more protein sources outside of these 10, but these are definitely my favorites and in a lot of ways some of the most shocking – I mean, way to flex on the haters cashews!! You will frequently find these protein sources incorporated into my vegan dishes that are featured on this website, so don’t worry, you will not only eat will but will definitely get your protein fix while maintaining (or just exploring!) a vegan diet.
Have any other favorite protein sources? Comment below
