Where Do Vegans Get Their Protein?
Easy, Versatile Plant-Based Protein Sources
We’ve all heard the infamous line, “but where do you get your protein?”
Often times, the false narrative of vegans lacking protein, along with other vital nutrients, circulates in our society. The reality is this: it’s actually quite easy to get an ample amount of protein on a plant-based diet.
For myself, I wasn’t getting enough protein, nor nutrients, until I went vegan.
Protein isn’t exclusive to animal products. It is also found in plants and plant-based products. Opting for plants instead of animals, especially red meats, can also improve your health and help you live longer.
Getting the daily recommended amount of protein requires mindful consumption. Whether you’re fully vegan or opt for meatless Mondays, being mindful of your protein sources is the best way to get all you need.
Looking for some plant-based protein inspiration? Try out some of these amazing, protein-packed foods and easily incorporate them into your diet. Then, you’ll know exactly how to answer that infamous question
Tofu
An honorary mention to tofu for being one of the most popular and versatile vegan protein sources out there. Tofu consists of soybean curd, made by coagulating soy milk and pressing into blocks.
Tofu itself doesn’t have too much of a flavor, but it absorbs sauces and seasonings well, and embodies the flavors you use to prepare it with. This is the reason I love tofu so much – you can transform it into anything you want!
The perfect protein to prepare in Asian style dishes, tofu tastes amazing in general tso’s, sesame, and sriracha garlic marinades.
Silken tofu works particularly well in dessert recipes, like chocolate mousse, and in pasta sauces, like creamy Alfredo.
Tofu scrambles are another great meal for people missing scrambled eggs in the mornings!
Some of our favorite tofu recipes…
Tempeh
A “sister” food to tofu, tempeh is another tasty soy-based product, made by culturing and fermenting soybeans. Tempeh is different from tofu in regards to it’s nutty, earthy flavor, and compact form.
Tempeh tastes amazing in stir-frys, wraps, and Buddha bowls. One of my favorite ways to prepare tempeh is by thinly slicing, marinating, and pan-frying to make “bacon”. Pair tempeh bacon with your tofu scramble and you’ll have yourself a breakfast of champions!
Hemp seeds
Hemp seeds, or “hemp hearts” are the seeds derived from the hemp plant. These mighty seeds contain more protein per gram than chicken! They also have a leg up on chia and flax seeds, containing twice the amount of protein.
Hemp seeds pack in 10 grams of plant-based protein per serving, along with substantial quantities of Omega-3’s and Omega-6’s, manganese, iron, magnesium, zinc, niacin, thiamine, phosphorus, and copper.
Fortunately, they are incredibly easy to incorporate into your meals. Add them to smoothies, yogurt, cereals, oatmeal, salads, and basically anything else you’re eating!
They have a very subtle nutty flavor, so you don’t have to worry about them altering the taste of your meals.
Some hemp seed recipes to try…
Oats
Speaking of oatmeal, oats are another delicious and incredibly filling plant-based protein option. There are few things in life better than kicking off your morning with a hearty bowl of oats.
Oats can be prepared in so many different ways with so many different ingredients and toppings. Overnight oats are a personal favorite of mine because of how low maintenance of a process it is to make them.
Simply combine all of your ingredients in a jar (i.e. oats, plant milk, maple syrup, cinnamon), mix, and let sit overnight.
In the morning, you’ll wake up to an decadent breakfast without any of the work and preparation!
Additionally, baked oats and stove top oats are quite delicious too, especially in the fall and winter months when a warm bowl can soothe your soul and make your spirit happy.
To up the ante for protein content, simply incorporate protein-rich toppings and mix-ins to your oats. Hemp seeds, nuts, seeds, nut butters, and vegan protein powder are some great additions.
Try out my absolute favorite overnight oats recipe here.
Beans/Legumes
Beans, beans, the magical fruit! You can find beans in a plethora of dishes all around the world. From American to Mexican, to Indian, and Asian cuisines, beans and legumes are key components of so many scrumptious meals.
With the highest protein content in their category, edamame, lentils, white beans, kidney beans, black beans, and pinto beans are all amazing protein options to incorporate into your recipes.
Some of our favorite recipes with beans, legumes, and nuts…
Nuts & Seeds
Whether you’re craving something sweet or salty, nuts and seeds of any kind make the perfect, convenient snack on-the-go.
Peanuts, almonds, pistachios, and pumpkin seeds are a few great high protein options to keep you feeling satisfied and energized.
Nuts and seeds are so easy to use in various recipes, like baked goods, seedy breads, trail mix, oatmeal, and smoothie bowls.
Not only are nuts and seeds amazing protein-rich snacks, but they’re also loaded with so many other essential nutrients, antioxidants, fiber, and anti-inflammatory properties.
Swap them out for a bag of chips when you’re in the mood for something crunchy to get the most out of your snack and feel your best!
What are some of your favorite plant based proteins? Leave us a comment below!
