Vegan Protein Sources – A comprehensive guide

For any individual, protein is essential for maintaining muscle mass, supporting the immune system, and ensuring overall health. 

Contrary to the misconception that a plant-based diet lacks sufficient protein, there are numerous vegan-friendly sources of this vital nutrient.

Whilst this is not health advice, here is a detailed list of vegan protein sources to help you incorporate them into your diet! As always be sure to speak to a professional to ensure you are getting an adequate and balanced diet with any changes you may make.

We hope this list can help!

Vegan Protein Sources

Legumes

• Lentils: Rich in protein and fiber, lentils are versatile and can be used in soups, salads, or as a meat substitute in various dishes.
• Chickpeas: Whether roasted, in a salad, or as the main ingredient in hummus, chickpeas are a protein powerhouse. 
• Black Beans: Perfect for tacos, burritos, and burgers, black beans are a staple in vegan cuisine.
• Kidney Beans: Ideal for chili and stews, kidney beans offer a hearty dose of protein.

Tofu

• Made from soybeans, tofu is a versatile protein source that can be grilled, stir-fried, or blended into smoothies. Checkout our recipe for crispy tofu with katsu sauce here.

Tempeh

• A fermented soy product with a firm texture and nutty flavor, tempeh is excellent for grilling or adding to salads.

Seitan

• Also known as wheat gluten, seitan is high in protein and can mimic the texture of meat. It’s perfect for making vegan steaks, sandwiches, and stir-fries.

Edamame

• Young soybeans are often steamed and served as a snack or added to salads and bowls.

Quinoa

• A complete protein, quinoa is a great alternative to rice or pasta and can be used in salads, bowls, or as a side dish. Try our quinoa bowl recipe here!.

Nuts and Seeds

• Almonds: Great as a snack or added to smoothies and salads.
• Chia Seeds: Rich in omega-3 fatty acids and protein, chia seeds can be added to smoothies, oatmeal, or used to make chia pudding.
• Hemp Seeds: These tiny seeds pack a big protein punch and can be sprinkled on salads, vegan yogurt, or smoothies.
• Pumpkin Seeds: Perfect for snacking or adding to granola and salads.

Nutritional Yeast

• This cheesy-flavored seasoning is high in protein and B-vitamins, making it perfect for sprinkling on popcorn, pasta, or incorporating into sauces.

Whole Grains

• Oats: A hearty breakfast option, oats provide protein and fiber to keep you full throughout the day.
• Brown Rice: A staple in many diets, brown rice is a great source of protein and can be paired with beans for a complete meal.

Spirulina

• This blue-green algae is incredibly nutrient-dense, offering a significant amount of protein per serving. It can be added to smoothies or juices for a nutrient boost.

Vegetables

• Broccoli: High in protein compared to other vegetables, broccoli is great steamed, roasted, or added to stir-fries.
• Spinach: Versatile and nutrient-rich, spinach can be used in salads, smoothies, or sautéed as a side dish.
• Peas: Whether fresh or frozen, peas are a good source of plant-based protein and can be added to soups, salads, or as a side dish.

Vegan Protein Powders

A vegan protein powder can be a great add to any vegan diet especially those who are active gym goers. Take a look at some of our communities favourite brands here.

Final Thoughts

These protein sources are not only nutritious but also versatile, fitting into various meals throughout the day.

Whether you’re looking for a quick snack or a hearty meal, you’ll find plenty of ways to incorporate these proteins into your diet.

For more inspiration and recipes that use vegan protein sources, be sure to explore our Vegan recipe section here.

LGV!