If you’re looking for vegan protein sources, this is the right post for you! It includes the most important facts about plant-based protein as well as 45 delicious and easy vegan protein recipes!
Proteins for Vegans
What is Protein?
Protein is an essential nutrient for our body. Most of all, we need it for our brain cell function, our muscles, our organs, and also our immune system. Our body even needs protein to make hemoglobin that carries oxygen throughout our whole body.
Can vegans get enough protein?
A lot of people automatically and exclusively connect protein with meat, fish, and eggs. Therefore, veganism is often automatically associated with a lack of protein. However, if you pay attention to what you eat it’s very easy to get enough protein on a vegan diet.
So yes, vegans can definitely get enough protein! Eating plant-based protein is even healthier than eating animal-derived protein. Vegans, for example, have a lower risk of cardiovascular disease, obesity, diabetes, and even some forms of cancer than people who consume meat and fish. So let’s eat more plant-based protein, people!
However, keep in mind that this is only my personal research and opinion and that I’m not a doctor or a dietitian.
How do vegans get protein?
If you know a bit about the foods you eat, it’s very easy to get enough protein as a vegan. Almost all vegetables and fruits contain protein. Their protein content is, however, relatively low. Legumes, grains, nuts, and seeds, one the other hand, are packed with protein!
And that’s exactly what people eat on a healthy vegan diet. So it’s relatively easy to find high protein vegan foods.
Just shop in the bulk section and add a lot of legumes, nuts, and seeds to your diet. They’re so powerful and great for your health! If you regularly consume these foods, you won’t have any problems with getting enough protein on a vegan diet!
How much vegan protein should I eat?
The average protein recommendations per day are:
- 46 grams of protein per day for the average woman
- 56 grams of protein per day for the average man
If you eat a healthy plant-based diet, you won’t have any problems to meet the protein requirements. On the contrary, the average vegan even eats more protein than needed!
And we also eat waaay more fiber than the average American. There is so much fuss about getting enough protein, but in fact less than 3 % of Americans meet the minimum requirement of fiber. Fiber can be found only in plants like vegetables, fruits, beans, and whole grains. And most vegans eat a lot of that!
Vegan Protein Sources
High Protein Vegan Foods
Legumes, grains, nuts, and seeds are awesome vegan proteins sources!
Here’s a list of foods that provide protein for vegans:
- lentils (12 grams of protein per 100 g)
- tofu (13 grams of protein per 100 g)
- tempeh (20 grams of protein per 100 g)
- seitan (28 grams of protein per 100 g)
- kidney beans (9 grams of protein per 100 g)
- chickpeas (9 grams of protein per 100 g)
- peas (7 grams of protein per 100 g)
- almonds (22 grams of protein per 100 g)
- almond butter (15 grams of protein per 100 g)
- cashews (17 grams of protein per 100 g)
- chia seeds (22 grams of protein per 100 g)
- peanut butter (25-30 grams per 100 grams, 1 tablespoon has 8 grams)
- quinoa (4.4 grams per 100 grams)
- amaranth (4.8 grams of protein per 100 g)
- oats (13 grams of protein per 100 g)
- millet (3.5 grams of protein per 100 g)
- spelt pasta (13 grams of protein per 100 g)
Protein in Beans
So as you see, beans have a lot of protein and they’re a great source of proteins for vegans! And in contrast to eating meat, you don’t have to worry about harmful saturated and trans fats!
Vegan Protein Recipes
To provide you with delicious vegan protein recipes, I teamed up with some talented fellow food bloggers to compile a list of 45 easy vegan recipes that are packed with protein!
We’ve got:
- vegan protein bars
- easy and healthy vegan dishes with beans (for example a chickpea curry, chickpea sloppy joes, and a one pot three bean chili)
- vegan protein cookies and protein balls
- plant-based desserts that contain protein (how does chocolate peanut butter chia pudding or peanut butter mousse sound?)
- vegan protein to add to salad
I just wanna try all of these vegan protein recipes at once! They all look AMAZING!!!!
So let’s get started:
Click on the link underneath each photo to see the recipe!
45 Delicious and Healthy Vegan Protein Recipes You Have to Try!
Vegetable Potato Fritters with Red Lentils
Healthy Chocolate Fudge Truffles by Jessica from Desserts with Benefits
Vegan Chickpea Curry with Potatoes
Creamy Chocolate Peanut Butter Chia Pudding by Laura from Joy Food Sunshine
Vegan Chicken Nuggets with Chickpeas
Sheet Pan Fajitas with Chipotle Tofu by Caitlin From My Bowl
Tempeh Gyros by Sophia from Veggies Don’t Bite
Vegan Grillable Black Bean Patties
Air Fryer Popcorn Tofu by Mary Ellen from V Nutrition and Wellness
Protein Pudding with Banana and Peanut Butter by Abbey from Abbey’s Kitchen
Cookie Dough Vegan Protein Bars by Natalie from Feasting on Fruit
Chickpea Sloppy Joe by Sarah from Champagne Tastes
Chickpea Stir Fry by Amy from Veggies Save The Day
Pineapple Stir Fry with Baked Tofu by Jenn from Veggie Inspired
Protein-Packed Monster Breakfast Cookies by Megan from Allergy Free Alaska
Vegan Butter Chicken with Chickpeas and Cauliflower
Chocolate Protein Power Bars by Audrey from Unconventional Baker
Texas BBQ Sausage Sandwich by Ginny from Vegan in The Freezer
Seitan Vegetable Stir Fry by Caroline from Pickled Plum
Homemade Protein Breakfast Bars by Linda and Alex from Veganosity
Vegan Taco Salad with Lentil Walnut Meat
The Ultimate Vegan Protein Burrito by Ashley from Blissful Basil
Three P Salad (Peas, Pistachios & Protein) by Linda and Alex from Veganosity
Tofu in Chili Garlic Sauce by Mary Ellen from V Nutrition and Wellness
Healthy Peanut Butter Mousse by Jessica from Desserts with Benefits
Vegan Tuna Sandwich with Chickpeas
One Pot Easy Three Bean Chili by Bethany from A Simple Palate
Cake Batter Protein Bars by Alisa from Go Dairy Free
Turmeric Curry with Spicy Lentils by Florian from Contentedness Cooking
Vegan Buffalo Cauliflower Dip by Sophia from Veggies Don’t Bite
Lentil Brown Rice Soup by Richa from Vegan Richa
Tempeh Tacos by Marina from Yummy Mummy Kitchen
Almond Butter Cranberry Fudge by Rosie from The Hungry Herbivores
Chickpea Lentil Quinoa Spinach Stew by Richa from Vegan Richa
Savory Tempeh Breakfast Sandwiches by Alissa from Connoisseurus Veg
Baked Falafel by Laura from Joy Food Sunshine
BBQ Chickpea Sliders with Pineapple Slaw by Sophia from Veggies Don’t Bite
Protein Pudding with Banana and Peanut Butter by Abbey from Abbey’s Kitchen
Vegan Poke Bowls by Abbey from Abbey’s Kitchen
Sticky Maple Ginger Tofu Noodle Bowl by Kristen from Moon and Spoon and Yum
Sweet Potato Noodle Salad with Chickpeas and Rocket by Elena from Happy Kitchen Rocks
Vegan Quinoa Summer Salad by Andria from The Petite Cook
Edamame Mango Salad by Deryn from Running on Real Food
Look at all that beautiful plant protein! So many delicious choices! Thanks for including my stir fry!
Thank you for including our breakfast bars in this fabulous roundup, Sina! Sharing!
Thank you so much for including me Sina!! What a great collection!
Oh my heavens – that peanut butter mousse! Thanks for putting this post together Sina! I can never have enough references for that “what about protein?” question.