Eating enough protein on a plant-based or plant-first diet is easy when you know where to start! In this article, you'll find an extensive list of the best plant-based protein sources with >20 g of protein per 100 g dry weight. I've included a visual chart with photos and an extensive list that you can download as a PDF and print out for reference.
When we think of protein, we often think of animal-based protein such as meat and eggs. As a result, the first substitutes that come to mind are meat substitutes. But there are so many more options, including grains, legumes, nuts, and seeds.
Increasing your plant-based protein intake is therefore all about making little tweaks! Try sprinkling seeds on your morning granola, tossing nuts into your lunch bowls, or adding beans to your favorite stews. These simple habits can make a big difference in a plant-based diet.
Elo's philosophy
As someone who strongly believes in a plant-first approach to eating and prioritizing plants, I'm very passionate about plant-based protein sources.
One of my goals at Cooking With Elo is to teach you all about plant-based protein sources and how to cook with them instead of reaching for ready-made meat alternatives you can find at the store.
These processed alternatives are mostly filled with additives, gums, sugar, and flavorings. And while they are nice to have from time to time, I'd like to encourage you to reach for natural plant-based protein sources first.
Soy-based protein
Soy-based protein sources are probably the most common and well-known source of plant protein. But do you use all of them?
- Firm and extra-firm tofu: It is certainly one of the most-used protein sources for its versatility. Tofu can be marinated, baked, pan-fried, and grilled. You can also give it different shapes such as cubes, planks, shredded, or crumbled. You can even eat it raw!
- Silken tofu: Its soft texture works well as an egg replacer in quiches and omelets. You can also blend it to create creamy pasta sauces (e.g., vegan carbonara) and desserts (e.g., vegan chocolate pudding).
- Tempeh: It is made from fermented soybeans and is less processed than tofu. The mycelium of the Rhizophus mold (aka the white stuff) can be intimidating but I promise that you cannot see it or taste it once it's cooked.
- Soy crumbles: They are also known as textured soy protein (TSP or TVP), soya mince, or soy chunks, and are usually made from 1 simple ingredient: defatted soy flour. Soy crumbles have a very meaty texture and are great to experiment with in dishes such as this vegan bolognese.
- Edamame beans: They are nothing else than immature soybeans. You can eat them steamed, straight from the pods, or use the shelled edamame beans in bowls and salads. P.S., you can find frozen shelled edamame beans at most grocery stores.
- Soy milk: With about 9 grams of protein per cup, soy milk is one of the non-dairy milk alternatives with the highest protein content.
Legumes
You can cook them from scratch (I've heard that the Instant Pot should be great for that) or choose the more convenient route and opt for canned legumes as I do. All you need to do is drain and rinse them and add them to your meal!
- Red lentils: They make a great base for dal, stews, and curries. But can also be used in other forms, such as lentil wraps or red lentil pasta. Those are great for boosting the protein content of a simple bowl of pasta.
- Green lentils: Did you know that French green lentils are higher in protein than most beans? My favorite way to use them is in salads during summer, and stews in winter.
- Black beans and kidney beans: They are great for Mexican-inspired dishes.
- White beans: They are super versatile. You can marinate them with oil and spices, blend them into a sauce, or just stir them into a stew.
- Chickpeas: Use them as they are or roast them in the oven for some extra crunch.
Grains and pseudo-grains
While grains contain less protein than legumes, they should not be neglected. Most contain 13-14 grams of protein/100 g which adds up when combined with other ingredients.
- Quinoa: It makes an amazing base for bowls.
- Wild rice: It's a great alternative to plain white rice and is higher in protein.
- Rolled oats: A breakfast staple that is going to keep you full for hours.
- Buckwheat groats: I feel like buckwheat is pretty unknown and yet it tastes absolutely delicious. You can use it cooked in salads and bowls, or raw/sprouted as a crunchy topping.
- Millet: Another unknown grain, which has the same amount of protein as wheat couscous but is naturally gluten-free. It's amazing for tabbouleh in summer.
Nuts and seeds
- Almonds and cashews: Whether you use them as a topping, or soak and blend them into dips, sauces, or milk, these nuts are non-negotiable on a plant-based diet. The same goes for almond and cashew butter.
- Peanuts, walnuts, hazelnuts, and pistachios: They make a great snack, addition to a homemade trail mix, or base for homemade crackers.
- Hemp seeds: They are perfect to sprinkle on top of literally anything. If you blend them with water, you can also make your own high-protein hemp milk.
- Pumpkin seeds, sunflower seeds, and pepitas: They are my favorite topping for salads, especially when they have been roasted in a pan for 2 minutes.
- Sesame seeds: An amazing way to finish off Asian-inspired dishes.
- Flax seeds and chia seeds: They are not only a great source of protein, but also a great way to thicken your porridge, oats, and baked goods thanks to their gelling properties.
Other plant-based protein sources
- Nutritional Yeast: The most underestimated source of plant-based protein with 60 grams (!!!) of protein/100 g. You can add it to sauces, salad dressing, or simply sprinkle it on top of pasta.
- Hummus: Whether you use homemade or store-bought hummus, a few tablespoons can add a nice protein kick to sandwiches, wraps, and more.
- Young jackfruit (careful!): While it's a famous meat substitute, jackfruit is very low in protein with only 2 grams of protein/100g.
Did you like this recipe? Let me know!