12 Plant-Based Proteins to Add to Your Diet

What food comes to mind when you think of protein? More than likely a large plate of meat! However, this way of thinking is changing as the 2021 Food and Health Survey once again found that consumers continue to show interest in plant-based protein sources.  

The survey found that 65% of people have tried plant-based alternatives this year, with 28% of those participants specifically choosing plant-based meat alternatives.

Swapping meat for plants is not a new concept – most may remember the Meatless Monday campaign, which began in 2003. This encouraged individuals to eat plant-based at least one day each week and is still popular today.  

Plant-based proteins can benefit the diet for many reasons, such as increased fiber, decreased saturated fat, and even lower cost. Whatever your reason may be, we’re breaking down our top twelve plant-based proteins to try!

1. Beans

A favorite of ours and top of the list for many reasons. First, they’re budget-friendly, usually costing close to (or even under) one dollar per can and even less if you buy dried or in bulk (usually $1 for 13 servings). Second, beans are loaded with vitamins such as folate, manganese, magnesium, thiamine, and iron. Third, they’re full of soluble fiber and resistant starch, which are excellent for your heart as well as blood sugar.

Worried about the salt? Try rinsing and draining your can of beans or purchasing no-salt-added brands or dried beans.  

Beans contain between 5-7 grams of protein in a ½ cup serving.

Recipe Ideas

• One-Pan Quinoa Mexican Skillet
• Black Beans and Rice
• Roasted and Seasoned Chickpeas
• Simple Hummus

For more on the benefits of beans and tips on buying, storing, and preparing them, check out our plant-based protein spotlight. 

2. Lentils 

Similar to beans, lentils are high in fiber, inexpensive, and rich in essential nutrients such as folate, manganese, iron, phosphorus, and copper. One of the many great things about lentils is that, unlike other dried beans, they do not require soaking before cooking, decreasing the time and effort it takes to incorporate them into your meals. You could even cook them in a rice cooker!

Lentils contain about 7 grams of protein in a ½ cup serving.

Recipe Ideas

• BBQ Lentils
• Coconut Lentil Soup
• Sprouted Lentil Salad

3. Edamame 

Edamame is a green immature soybean that is a traditional appetizer in Japanese cuisine. It is most commonly served steamed either in its inedible pod or as deshelled beans, known as Mukimame.  Edamame can also be dried to make a crunchy, delicious snack. This plant-based protein is rich in iron, calcium, and fiber. 

Edamame contains 7 grams of protein in a 1/2 cup serving.

Recipe Idea

• Low-Carb, Low-Calorie, Sweet Summer Succotash
• Toss a handful of dried edamame into a trail mix you like

4. Tofu 

Think of tofu as cheese made from soy milk. It is a complete protein high in calcium, iron, and often fortified with vitamin B12, an important vitamin that can be lacking in a vegan diet. Tofu is popular in flavor-packed dishes, like curries or stir-frys, since it acts like a sponge soaking up flavors added to it. By itself, tofu has a mild taste. Firm tofu is usually baked or sauteed, while silken tofu is used in desserts or smoothies.

Tofu contains 9 grams of protein in a 3-ounce serving.

Recipe Ideas:

• Crispy Baked Tofu Wraps 
• One-Pot Curry Tofu Lettuce Wraps

5. Tempeh 

Tempeh is a complete protein high in calcium and iron made from shaping fermented soybeans into small cakes. Some brands add grains, nuts, or seeds to their tempeh. It can be crumbled as a meatless alternative to ground meat, sliced in a delicious sandwich, topped on a salad, or even made into faux “bacon.” 

Tempeh contains 18 grams of protein in a 3-ounce serving.

Recipe Idea:

• Maple Glazed Tempeh

6. Soy Milk

Milk alternatives are popular, but soy is one of the only varieties that contain similar protein content to cow’s milk. In addition, soy milk is rich in calcium, Vitamin D, riboflavin, Vitamin B12, and Vitamin A. As with any milk alternative, opt for unsweetened varieties to avoid added sugars. Soy milk can take the place of milk in nearly any recipe. 

Soy milk contains 7 grams of protein in a 1-cup serving.

Recipe Ideas to use soy milk in:

• Overnight Strawberry French Toast Casserole
• Go-To Green Smoothie
• Chocolate Quinoa Breakfast Bowl
• Overnight Oats
• Overnight Chia Pudding 

7. Nuts and Nut Butter

Nuts and nut butter provide healthy fats, vitamin E, magnesium, phosphorus, copper, manganese, and selenium. When choosing nuts, select raw or roasted varieties free of additives and sweeteners. Similarly, read ingredients when choosing a nut butter, opting for one with nuts or nuts and salt only.  

Nuts contain 4-10 grams of protein in a ¼ cup serving.

Nut butter contains 8 grams of protein in two tablespoons.

Recipe Ideas:

• Grain-Free Granola Bars
• Cookie Dough Protein Bars
• Almond Butter Flax Seed Granola Bars
• Lightened Up Lasagna Rolls
• Winter Goat Cheese Salad
• Wonderful Walnut Burger

8. Seeds 

Despite their small size, seeds provide big nutrition. Chia, hemp, and flax seeds provide plant-based omega-3 fatty acids called ALA.    Chia and hemp seeds are complete proteins.    All varieties of seeds contain heart-healthy fiber and monounsaturated fats. Make sure to store your seeds in a cool, dry place such as the refrigerator.

Seeds contain 4-8 grams of protein in a one-ounce serving.

Recipe Ideas:

• Almond Butter Flax Seed Granola Bars
• Overnight Oats
• Overnight Chia Pudding 
• Grain-Free Granola Bars

9. Whole Grains

Whole grains are often thought of for their fiber and carbohydrate content; however, most contain a good bit of protein as well. Farro, quinoa, and amaranth contain the highest amount of protein. The three grains, quinoa, amaranth, and buckwheat, are considered complete proteins which is why you often see them added into products with whole grain blends.

Protein content in ¼ cup serving:

• Amaranth: 7 grams 
• Brown rice: 3 grams 
• Buckwheat: 4 grams
• Farro: 6 grams 
• Oatmeal: 2.5 grams
• Quinoa: 6 grams 
• Whole Wheat Pasta: 2 grams 

Recipe Ideas:

• One-Pan Quinoa Skillet
• White Bean and Farro Soup
• Green Breakfast Power Bowls
• Mix and Match Burrito Bowls 

10. Sprouted Grain Bread 

Sprouted grains are easier on digestion, lower glycemic, and increase the absorption of amino acids. Food for Life’s Ezekiel sprouted grain products are complete proteins thanks to the combination of sprouted grains, seeds, and lentils. Compared to whole wheat bread, sprouted grain bread usually contain 2 additional grams of protein per slice.

Ezekiel 4:9 Sprouted Grain Bread contains 10 grams of protein in 2 slices.

Try using Ezekiel bread in place of your usual choice; it is great for sandwiches or toast.

11. Nutritional Yeast 

Nutritional yeast is a complete protein made from deactivated yeast. It is usually fortified with B vitamins such as niacin, thiamine, riboflavin, vitamin B6, and vitamin B12. Nutritional yeast is traditionally used in vegan dishes to provide cheesy flavor (without the dairy) into sauces, soups, or pasta bakes. In addition, it can be sprinkled onto popcorn.

Nutritional yeast contains 2 grams of protein per tablespoon.

Try using nutritional yeast in our creamy Plant-Based Mac and Cheese recipe!

12. Spirulina 

Spirulina is a complete protein made from blue-green algae. It’s most commonly sold in a powdered form in the supplement section. Spirulina is high in antioxidants which help protect against free radical damage, and is helpful for those seeking support with inflammation. When mixing the powder into your food or beverage, it’ll turn a vibrant green color.

Spirulina powder contains 4 grams of protein per tablespoon. 

To use it, simply sprinkle the powder into smoothies, yogurt, overnight oats, baked goods, or granola.

The Bottom Line

We hope this inspires you to include more plant-based proteins in your weekly meal choices. If you’re already eating plant-based proteins, we want to hear from you!