12 Plant-Based Protein Sources for Vegans and Vegetarians

Protein is an important nutrient that helps build our bones, muscles, cartilage, and skin. At a minimum, we need 0.8 g of protein per kg of body weight per day. But this can vary depending on age, sex, and activity levels. It’s also important to eat different types of protein, so you get all nine essential amino acids — the “building blocks” of the body. 

Some of the highest-protein foods sources come from animal products, including poultry, beef, dairy, and eggs. But if you follow a vegan or vegetarian diet, or are simply looking to follow a more plant-based diet, animal sources might not always be an option. That’s where plant-based protein comes into play.

12 plant-based sources of protein

You don’t need animal products to achieve your protein requirements, but you should eat a combination of plant-based proteins. Eating a variety of them together — versus only one — can help bump up your protein intake. It can also help you get a wide variety of vitamins and minerals, and all of the essential amino acids. 

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Here are 12 plant-based proteins to consider.

1. Soy-based protein, such as tofu or tempeh

If you’re searching for a plant-based protein that contains all the essential amino acids, look no further than soybeans and other soy-based foods. These include:

• Tofu

• Soy milk

• Edamame (whole soybeans)

• Tempeh (a fermented soy product)

• Soy nuts

Along with being a complete protein, research has shown that eating soy protein may decrease total cholesterol, low-density lipoproteins (LDL cholesterol — the “bad” form), and triglycerides.

Adding soy to your meals can be as simple as swapping out animal products. Meat alternatives, such as tofu and tempeh, can be sauteed in a stir-fry or crumbled up for tacos. And edamame makes a great snack, especially topped with soy sauce.

2. Meat replacements

As plant-based diets have become more popular recently, so have meat replacements. These meat replacements look like burgers, sausages, and other meats in terms of taste, texture, and appearance. Many of these options are made from soy and wheat with the addition of soy sauce, mushroom extract, or yeast extract to create that salty, umami, flavor.

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Choosing pre-made meat replacements makes it easy to do an equivalent switch in a recipe for real meat. If it’s spaghetti night, choose a plant-based “meatball” or “ground beef” option. A chicken salad or wrap can be made meatless with plant-based “chicken” strips or tenders.

But beware: Not all meat replacements are high in protein. Make sure to read the product label to understand how much protein it contains. 

3. Lentils

Lentils are part of the legume family and come in brown, green, or red and yellow varieties that vary in texture, flavor, and cooking times. They all provide a good amount of protein. 

Unlike soy foods, lentils do not contain all of the essential amino acids. But if you eat lentils together with a grain — such as brown rice — you will get all the essential amino acids.

If you’re whipping up a batch of soup or stew, lentils are a great component. They can also provide depth to a fresh salad or be enjoyed solo with spices such as garam masala.

4. Beans

Beans are another member of the legume family. They are rich in fiber, B vitamins, and protein while containing little sodium or fat. 

Similar to lentils, beans come in a variety of options including:

• Black beans

• Chickpeas or garbanzo beans

• Great northern beans

• Kidney beans

• Pinto beans

• Lima beans

• Green peas

Adding beans to your plant-based protein roster will give you high amounts of some essential amino acids. Just like with lentils, you can make a complete protein meal by pairing them with rice or other whole grains — so that all of the essential amino acids are included. Research also links the consumption of beans with a lower risk of cardiovascular disease and Type 2 diabetes. 

The Healthy U.S. and Mediterranean-Style Eating Patterns recommend eating about 2 to 2.5 cups of beans per week for males and 1.5 cups for females. That can be easily met by swapping out meat in a variety of dishes including tacos, burgers, and soups.

5. Nuts and nut butters

Whether as an on-the-go snack or smoothed into a paste, nuts are a high-quality protein. They aren’t a complete protein, because they contain low levels of lysine. But they do contribute to your healthy fat needs. 

Take your pick of the many nut options, including:

• Almonds

• Pecans

• Walnuts

• Pistachios

• Peanuts

• Brazil nuts

• Cashews

• Macadamia nuts

Adding nuts to meals such as stir-fry, salad, or snacks like trail mixes gives you a satisfying crunch while adding in protein. Nut butters also work well as a dip for apples or crackers and add flavor and texture to a smoothie. Top whole-grain toast with nut butter to get all the essential amino acids.

6. Protein-rich vegetables

You can’t have plant-based proteins without plants! Vegetables that are high in protein include:

• Spinach

• Kale

• Broccoli

• Asparagus

• Potatoes

• Artichokes 

• Mushrooms

• Brussels sprouts

Leafy greens like spinach, kale, and broccoli are especially great because they provide all the essential amino acids. The downside of choosing leafy greens or non-starchy vegetables as a protein source is that they are high in moisture. So you’d need to eat 4 to 6 times more than grains, seeds, or beans to get the same amount of protein. 

7. Grains

Worldwide, grains are the main dietary source of calories (energy), carbohydrates, and plant protein. Since proteins are located in different parts of the grain (depending on the type), it’s important to choose whole grains — instead of foods with highly processed (or refined) grains. 

Some great whole-grain options include:

• Spelt

• Teff

• Amaranth

• Quinoa

• Oats

• Whole grain bread

• Whole-wheat pasta

Grains are versatile and easy to add to any meal. The Whole Grains Council recommends trying new foods with whole grains, such as risotto, pilaf, or tabbouleh. You can also experiment with making simple substitutions, like adding whole grains to soups, or swapping oats for part of the flour in a recipe.

8. Seitan

Seitan is another meat alternative that can be made at home or purchased in the store. Originating from China, seitan is made of wheat gluten and water, which are mixed to form a dough that is rinsed until most of the starch is removed. This leaves a dense, protein-packed meat substitute that can be seasoned or marinated to your liking.

You can use seitan in any recipes that would typically involve animal protein. Cube up or slice seitan for stir-fries, sandwiches or wraps, stews, or salads.

9. Plant-based protein powder 

Using protein supplements is a great way to easily add extra protein to your day. This is especially beneficial for individuals whose lifestyle may require more protein than usual, including athletes or those who train frequently. 

10. Chia seeds 

People have been consuming chia seeds for thousands of years — often for medicinal purposes. Now, they’re considered a “functional food” because of their purported health benefits. Unlike many other plant-based proteins, chia seeds are considered a complete protein.

You can get extra creative with this nutrient-packed seed by combining it with water. This creates a chia “gel,” which can be used as a substitute for eggs and fats in certain recipes. Chia seeds can also be used simply as a crunch factor in foods such as smoothies, yogurts, and salads. Hemp seeds are another high-protein food that can be used in a similar way.

11. Spirulina

Spirulina is a type of blue-green microalgae. It’s grown in water, then dried and packaged in many different ways — including as a powder that you can add to foods and beverages. Spirulina is used as a nutritious food source by people around the world, and even by astronauts in space. 

Not only does spirulina have many different vitamins and minerals, it’s also high in protein. It may also have other health benefits as well, like helping to reduce inflammation in your body. 

12. Nutritional yeast

Nutritional yeast is a type of edible yeast. It’s grown in tanks, then rinsed and deactivated — eventually making its way to your grocery store as bright yellow flakes. It has a cheesy, savory flavor. You can sprinkle it on many different foods, from pasta to salad to popcorn. 

And good news for vegetarians and vegans: Nutritional yeast is loaded with protein. Most brands of nutritional yeast are also high in B12, which is an especially important vitamin for people who don’t eat animal products. 

Why is protein important for people on a plant-based diet?

The truth is: Everyone needs protein to survive, no matter what types of foods they eat. Protein helps your body develop, grow, and stay strong throughout your entire life. It also helps your body make different types of cells and hormones. 

Animal products are the most high-protein food sources, containing all of the essential amino acids that our bodies need. Many plant-based proteins contain only some of the essential amino acids — but not all of them. This leaves a gap that needs to be filled. 

That’s why it’s important for vegans and vegetarians to eat a variety of plant-based protein throughout the day, to make sure you’re meeting your body’s need for complete protein. 

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Written by:

Lauren Armstrong, RDN

Lauren Armstrong, RDN, is a registered dietitian and freelance writer who has work published on sites such as Greatist, LIVESTRONG.com, and CNBC.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

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