Below are some protein packed plant based foods that contain a high amount of protein per serving. If you are looking to go completely meat free or just cut back, these foods will help you with your protein intake.
1. Seitan
Seitan is a popular protein source for many vegetarians and vegans. Seitan is a mock meat made from wheat gluten. Its high protein content, meat-like texture and versatility make it a popular plant-based protein choice among many vegetarians and vegans.
2. Tofu, Tempeh and Edamame
Tofu, tempeh and edamame all originate from soybeans. Soybeans are considered a whole source of protein. This means that they provide the body with all the essential amino acids it needs.
3. Lentils
Lentils are nutritional powerhouses. They are rich in protein and contain good amounts of other nutrients. They may also help reduce the risk of various diseases.
4. Chickpeas and Most Varieties of Beans
Kidney, black, pinto and most other varieties of beans contain high amounts of protein per serving. Chickpeas, also known as garbanzo beans, are another legume with a high protein content. They are also excellent sources of complex carbs, fiber, iron, folate, Beans are health-promoting, protein-packed legumes that contain a variety of vitamins, minerals and beneficial plant compounds.
5. Nutritional Yeast
Nutritional yeast is a popular plant-based ingredient often used to give dishes a dairy-free cheese flavor. It is high in protein, fiber and is often fortified with various nutrients, including vitamin B12.
6. Spelt and Teff
Spelt and teff are high-protein ancient grains. They’re a great source of various vitamins and minerals and an interesting alternative to more common grains.
7. Hempseed
Hempseed contains a good amount of complete, highly-digestible protein, as well as health-promoting essential fatty acids in a ratio optimal for human health.
8. Green Peas
Green peas are high in protein, vitamins and minerals and can be used as more than just a side dish.
9. Spirulina
This blue-green algae is definitely a nutritional powerhouse. Two tablespoons (30 ml) provide you with 8 grams of complete protein, in addition to covering 22% of your daily requirements of iron and thiamin and 42% of your daily copper needs (33). Spirulina is a nutritious high-protein food with many beneficial health-enhancing properties.
10. Amaranth and Quinoa
Amaranth and quinoa are pseudocereals that provide you with a complete source of protein. They can be prepared and eaten similar to traditional grains such as wheat and rice.
11. Ezekiel Bread and Other Breads Made From Sprouted Grains
Ezekiel bread is made from organic, sprouted whole grains and legumes. These include wheat, millet, barley and spelt, as well as soybeans and lentils. Ezekiel and other breads made from sprouted grains have an enhanced protein and nutrient profile, compared to more traditional breads.
13. Oats and Oatmeal
Oats are an easy and delicious way to add protein to any diet. Although oats are not considered a complete protein, they do contain higher-quality protein than other commonly consumed grains like rice and wheat. Oats are not only nutritious but also an easy and delicious way to incorporate plant protein into a vegan or vegetarian diet.
14. Wild Rice
Wild rice contains approximately 1.5 times as much protein as other long-grain rice varieties, including brown rice and basmati.
15. Chia Seeds
Chia seeds are a versatile source of plant protein. They also contain a variety of vitamins, minerals, antioxidants and other health-promoting compounds.
16. Nuts, Nut Butters and Other Seeds
Nuts, seeds and their derived products are great sources of protein. Nuts, seeds and their butters are an easy way to add plant protein, vitamins and minerals to your diet. Opt to consume them raw, unblanched and with no other additives to maximize their nutrient content.
16. Protein-Rich Fruits and Vegetables
All fruits and vegetables contain protein, but the amounts are usually small. However, some contain more than others. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts.