Woo hoo! You’ve got your fruits. You’ve got your veggies. You’ve even switched over to non dairy milk (Good for you! That’s huge!).
- But what about the protein?
- It’s obviously important to get plenty of protein on a plant-based diet, or on any diet for that matter. We’re here to show you that it’s gonna be easier than you think!
- Whether you’re vegan or not, you’re sure to have eaten plenty of vegetables in your lifetime. And guess what? They all had at least trace amounts – but usually more – of protein!
- So let’s take a look at 10 of the most powerful sources of plant protein! We’ll start with all the more familiar foods first.
We understand that nut allergies are prevalent, but if you aren’t allergic to them, grab yourself a handful! Peanuts pack a whopping 20.5 grams of protein per 1/2 cup!
- Peanut butter is also high in protein, with 8 grams per one tablespoon. So go ahead, pull out a slice of yummy whole grain bread and slap your favorite PB on there for your next healthy snack!
- It’s totally ok to keep a little slice of your childhood in your new plant-based lifestyle!
No, we're not kidding! Potatoes, America’s favorite vegetable, are not only high in vital vitamins and minerals that your body needs on the regular. A large baked potato has 8 grams of protein!
- Add some Prime Roots smokey plant-based bacon crumbles to the top, maybe a little pat of butter of choice (vegan butter is a thing!), and boom. Yummy yum yum!
- You have yourself a protein-packed, fiber-full meal that is nutrient dense and good for your gut!
- Ps. If you’re not into bacon at all, try adding your favorite flavor of hummus to the top of your potato!
If you’re not a fan of peanuts or you’re allergic to them, almonds may be the next best thing! Besides being a good source of vitamin E (which is great for hair and eyes btw), half a cup of almonds provides your plant-loving self 16.5 grams of protein!
- And there are plenty of ahhhhhhhhmazing almond butters out there! Abby’s Better has a Coffee Almond one that’s to die for! And you can find it in a variety of local grocery stores.
We know, we know. Beans, beans good for your heart. The more you eat the more you…
- Well, anyway. That’s so juvenile (*giggle*).
- Beans are an excellent replacement for animal proteins because they pack anywhere from 29% to a whopping 63% of your recommended daily amount of protein! Plus, beans are high in iron, which is often a mineral vegans and vegetarians tend to lack if they’re not paying attention.
- No matter what type of bean you choose, you simply can’t go wrong.
Don’t be scared! This is basically a funny word for – don’t laugh – fungus based protein. Like our meats made with koji! And you’ve most likely had mycoprotein before! In the form of mushrooms or other fermented fungi.
- Mycoprotein is most commonly used as a plant-based protein substitute for conventional animal proteins. And it packs a whopping 13 grams of protein per serving. Plus literally tons of other nutrients as well as prebiotic fiber.
If you’re not familiar with quinoa, it’s a grain. Sort of a mixture of rice and pasta. Either way, it’s super yummy and can be used in place of pasta in soups and stews.
- Quinoa is a superfood complete protein that houses 8 grams of protein per cup in it’s tiny little beads of fluffiness.
- It’s also rich in other nutrients such as magnesium, iron, and fiber. And if you’re already familiar with it and love it, you should definitely check out Prime Roots Plant-Based Bacon Kale Quinoa Bowl. It’s seriously the bomb and one of our biggest sellers!
7. Chia Seeds
Don’t underestimate the power of this tiny seed! You’ve likely seen it slowly making its way into everything from fruit cups to cake. There’s a reason for that!
- Chia seeds are a very accessible form of powerhouse protein that are rich in fiber and heart-healthy Omega-3 fatty acids. One tablespoon of chia seeds has 2 grams of protein.
- So go ahead. Sprinkle those babies on some of your favorite foods or yummies like plant-based yogurt. They also work well in smoothies and can be soaked in water to make a delicious pudding. We love this Overnight Chocolate Chia Pudding recipe by the Minimalist Baker!
This may be one you haven’t heard of, but it still makes the list because it houses 21 grams of protein per ⅓ cup!
- Seitan is formed from mixing wheat gluten together with spices, so it’s not recommended for those with celiac or gluten intolerance. If gluten doesn’t bother you, seitan is a versatile plant-based meat substitute.
- Grill it, stir fry it, barbeque it. We think you’ll find it’s pretty delish.
9. Ezekiel bread
If you’re a bread lover or carb enthusiast, Ezekiel bread is an excellent substitute for traditional breads.
- This nutrient-dense bread is made from barley, wheat, lentils, millet, and spelt and has 4 grams of protein per slice. Those ingredients may not sound yummy, but toast it, slap your favorite nutbutter on top, and you’ve got an energy-boosting snack with staying power!
We put this one last for a reason. We’ve found that new plant-based eaters really shy away from tofu because it gets a bad rep from conventional eaters.
- It’s really not that scary.
Tofu is a soy product rich in protein (approx 10 grams per cup), calcium, and iron.It makes a nice, creamy substitute for many dairy products such as cream cheese, sour cream, and yogurt. The texture is similar, and it adopts whatever flavors are added to it.
- Tofu also comes in various consistencies: soft, firm, extra firm.
- Yay! You are officially equipped with ten versatile and yummy protein sources! A few you might’ve already had. (Who hasn’t eaten potatoes, right?)
- As a new plant-based eater on a mission to create a new you and still be climate conscious, we recommend trying one new plant-based protein option at a time. Especially if you’re unfamiliar with them!
- Need some help integrating a variety of plant-based protein rich foods into your diet? Check out the Prime Roots Facebook group I Can’t Believe It’s Not Meat! where you will find a community of inclusive foodies who are happy to help you on your journey! We’ll see you there!