The Humane League
Wondering how to find good sources of protein on a plant-based diet? You’re in luck! We’ve rounded up 20 protein-packed options that will help you maintain a balanced diet while keeping animals off your plate.
From dark leafy greens to beans, lentils, nuts, and beyond, there are many ways to get a daily dose of plant-based protein without eating meat, dairy, or eggs. It’s also easier than ever to find veg-friendly protein supplements like powders, shakes, or bars in your local grocery store. Whether you’re interested in veg-based eating for your health, for the planet, or for the animals, making the shift to a plant-powered protein source is a compassionate place to begin.
Almost every dietary trend has something in common: a focus on how and where to source the best possible protein. Protein has a star-studded reputation for building muscle mass, fueling athletic performance, and driving energy. Unfortunately, protein is also commonly linked to a litany of animal products like meat, eggs, and dairy.
In a world where factory farming continues to perpetuate animal cruelty, contribute to the climate crisis, and cause significant damage to rural communities, it’s time to look to other tried-and-true protein sources that leave animals off our plates. Fortunately, getting enough protein on a vegan or vegetarian diet is not just possible—it’s easy. And it starts with embracing a variety of nutritious foods.
What is protein?
Protein is an essential macronutrient. Like carbohydrates and fats, it is one of several key nutritional building blocks that helps fuel our bodies, build muscle, and provide energy. Proteins also oxygenate red blood cells, regulate tissues and organs, and provide support for bodily structure and function. Because of this, proteins are a vital component of human anatomy, playing a critical role in the growing bodies of babies, children, and teens throughout their development.
Although human bodies can’t store protein, we need a consistent supply for optimal energy, function, and wellbeing. That’s why it’s important to ensure that our diets include a healthy balance of protein from an array of plant-based sources.
Proteins are made of amino acids
Protein is created from a combination of organic compounds called amino acids. According to the National Institutes of Health, human bodies use amino acids to create proteins that repair tissue, perform bodily functions, promote growth, and break down food. Amino acids are considered the building blocks of protein—and in turn, proteins are the building blocks of muscle mass. Together, they help ensure that human bodies can function optimally.
What is the nutritional value of protein?
Every gram of protein provides four calories, which delivers energy to the body. But all protein is not created equal. According to the US Food and Drug Administration, proteins are categorized by the amount of essential amino acids they contain.
- Complete proteins carry a sufficient amount of all essential amino acids
- Incomplete proteins do not have enough of one or more essential amino acids
- Complementary proteins are two (or more) incomplete proteins that can be consumed together to balance their individual amino acid deficiencies
That’s why it’s helpful to eat a broad selection of plant-based proteins, and to think about variety when planning meals.
What are the health benefits of protein?
In addition to building muscle, repairing tissue, aiding in digestion, and fueling energy, research out of Harvard suggests that healthy sources of protein can help lower the risk of premature death and disease. Consuming protein can also help:
What are good sources of protein?
Here’s good news: with a variety of plant-based protein options to choose from, finding a good source of protein is simple. To help make the process even easier, we’ve rounded up 20 protein selections that deliver robust nutritional benefits.
1. Almonds as a source of protein
One almond contains about 0.25 grams of protein. That means that even a 1-ounce portion (or about 23 almonds) can yield about 6 grams of protein.
2. Oats as a source of protein
Just a cup of cooked oatmeal can provide 5 grams of protein. Oat milks are another way to add a protein boost to your meal, with 4 grams of protein per serving.
3. Broccoli as a source of protein
Green veggies carry a healthy dose of protein, and broccoli is no exception. Broccoli packs about 2.5 grams of protein per cup and is an excellent addition to soups, salads, or stir fries.
4. Quinoa as a source of protein
Quinoa is a whole-grain powerhouse, serving up 8 grams of protein per cup. Pair it with your favorite veggies for a delicious protein-rich meal.
5. Lentils as a source of protein
Just a half cup of cooked lentils delivers 12 grams of protein—so bring on the lentil soup, lentil loaf, or dahl!
6. Ezekiel bread as a source of protein
Ezekiel 4:9® Sprouted Grain Bread contains 5 grams of protein per slice, with ingredients that deliver a complete source of protein.
7. Pumpkin seeds as a source of protein
Pumpkin seeds may be small, but they’re mighty. A 1-ounce serving of pumpkin seeds contains 7 grams of protein.
8. Brussels sprouts as a source of protein
A cup of cooked brussels sprouts carries about 4 grams of protein, with lots of added health benefits.
9. Peanuts as a source of protein
Peanuts are an excellent source of protein, delivering 7 grams per 1-ounce serving. Add peanut butter to almost anything to give it a protein boost.
10. Beans as a source of protein
Beans are, overall, an excellent source of protein. For example, kidney beans offer 13.4 grams of protein per serving, while black beans deliver 15.2 grams of protein per serving.
11. Soy as a source of protein
While soy can be a little controversial, it’s a top protein-source performer. A half-cup of boiled soy beans serves 15 grams of protein, and soy milk provides 6 grams of protein per serving.
12. Corn as a source of protein
Corn on the cob just got a little sweeter. Turns out, corn delivers about 3.4 grams of protein per 3.5 ounce serving.
13. Potatoes as a source of protein
When it comes to potatoes as a protein source, Russet potatoes lead the pack with 4.55 grams of protein per medium-sized spud. Sweet potatoes deliver a little less protein, with about 2 grams per medium-potato serving.
14. Cauliflower as a source of protein
You’ll get about 2 grams of protein for every 1-cup serving of cauliflower. That makes putting cauliflower crust pizza on the menu a win-win for your nutrition and your tastebuds.
15. Chinese cabbage as a source of protein
Chinese cabbage, or bok choy, yields about 1.5 grams of protein per cup—and is chock full of vitamins A, K, and C.
16. Tempeh as a source of protein
Tempeh, a fermented product made of soybeans, is high in protein. Look to tempeh to deliver 15 grams of protein per serving.
17. Spirulina as a source of protein
Want to add a rich green color and hefty protein power to your smoothies? Try a scoop of spirulina, which contains 4 grams of protein per tablespoon.
18. Hemp seeds as a source of protein
Hemp seeds add a nutritious and crunchy texture to plant-based meals, and also delivers 10 grams of protein per 2-tablespoon serving.
19. Chickpeas as a source of protein
Chickpeas are a fantastic protein source, with 14.5 grams per one-cup serving. Snack on some hummus, or add chickpeas to a big salad to enjoy the added nutritional benefits.
20. Guava as a source of protein
Guava brings a tasty source of protein to the table, with each piece of fruit containing about 1 gram of protein. Try it as a juice, or add it to a smoothie for a little extra protein power.
How to get your daily protein needs
With so many delicious protein-packed veggie options to choose from, meeting your daily protein needs can be as simple as selecting from an array of healthy sources. If you’re crunched for time, consider making a smoothie with protein-rich soy milk, hemp milk, or oat milk, and adding a scoop of nut butter and a dark leafy green like spinach or kale. There’s also a number of plant-based protein powders, shakes, and bars on the market to help keep you fueled on the go.
Protein powders, shakes, and bars
Protein bars, powders, or shakes can be a quick nutritional fix as well, just make sure to check the label to make sure the protein is solely plant-based.
When it comes to veggie shake mixes or powders, pea protein is an increasingly popular key ingredient, and for good reason—it averages between 15-20 grams of protein in every scoop. Soy or hemp protein powders are other worthy alternatives, also providing about 20 grams of protein per scoop (depending on the brand).
When there’s no time to take the blender for a spin, bars like Simply Protein, Clif Builder’s Protein, or Lara Bar offer a solid grab-and-go alternative. Vegan protein bars use all-natural ingredients like fruit, nuts, soy protein, or brown rice to create a quick meal replacement that’s ready to move with you—and keep you moving.
How can I get protein without fat?
Following a plant-based diet is an excellent way to ensure you’re getting plenty of protein without the fat. Just consider pairing your protein source of choice with a complex carbohydrate to balance your amino acid intake. Choose any of the lean sources of protein from our top-20 list, and consider adding a sprinkle of nutritional yeast for an extra boost.
What you can do
By choosing to consume vegan sources of protein and leaving animals off your plate, you can make a difference. Following a plant-based diet supports kindness for animals, decreases our environmental footprint, and supports a healthy lifestyle. Together, we can make shifts to create a more compassionate, sustainable way of being.
You can also learn more about our movement, including how to get involved and how to help raise awareness in your community.
Find delicious plant-based recipes and resources for implementing a vegan diet below.
