17 Best Plant-Based High Protein Foods

Written by Alice McRae, BSc Medically reviewed by Bansari Acharya, MA, RD on May 3, 2020 —

Last updated on March 25, 2021 at 12:37 pm

Whether you’re a vegan or just want to increase your consumption of plant-based meals to be healthier, you still want enough protein in your meals. Luckily, eating more plant-based foods doesn’t mean giving up protein. 

Protein is an essential part of any diet because of its role in body maintenance, biochemical reactions, cell structure, and its use as an energy source, so you don’t want to miss out on it during mealtimes.

There are many plant-based foods that will help you meet your daily protein goals, and research shows that plant-based diets can provide you with all the nutrients you need (1).

Here are some plant-based foods that are high in protein you can try to incorporate into your diet.

17 Best Plant-Based High Protein Foods

1. Tofu

There’s a reason why tofu is often associated with vegetarians; it’s a complete protein, high in protein, makes a great substitute for meat, and is easy to cook. This meat alternative sits at number one on this list for the exact same reasons. 

So what exactly is that white block you’ve seen in the supermarket? 

Tofu is a soybean product made by condensing soy milk. The process is sort of like how cheese is made. With 100 g of tofu offering roughly 8 g of protein, a single cup serving of tofu will provide you with over 20 g of protein. That is on par with many animal protein sources (2).

Tofu is also easily customizable as it takes on the flavor of what you cook it with, so add it to your next plant-based meal for a protein kick.

2. Chickpeas

If you’re after a delicious plant-based protein source, look no further than chickpeas. Providing around 8 g of protein per 100 g, chickpeas will provide you with a dose of protein and will keep you full (3).

Chickpeas are a great plant-based ingredient if you’re new to plant-based cooking. They make for a great protein in stews and curries, can be blended and made into hummus or plant-based butter,  and are even delicious just roasted and eaten as a crunchy snack. 

But chickpeas aren’t just protein-rich. They’re also packed full of vitamins, fiber, and have a low glycemic index. If you’re looking for a nutritious, easy, and protein-filled plant-based meal just grab some chickpeas and whip up a no-fuss curry.

3. Hemp Seeds

While it might sound like something you smoke, hemp seeds are actually a delicious and versatile complete plant-based protein. Hemp seeds only contain trace amounts of the high-inducing THC, so there’s no need to worry about it causing marijuana-like effects. 

What hemp seeds do contain is a lot of protein. With 33 g of protein per 100 g, hemp seeds will help you feel full and keep you going for the rest of the day (4). Hemp seeds are also high in magnesium and are a great source of omega-3 fatty acids. 

You can easily incorporate hemp seeds into your diet by sprinkling them over cereal, added them to your baking, or using them for a crunchy addition in salads.

4. Broccoli 

One benefit of a plant-based diet is that it helps you to increase your intake of vegetables, and when you include dark green, leafy vegetables such as broccoli into your diet, you’re also going to ensure you get a dose of protein. 

Broccoli, like other dark green vegetables, is high in protein, containing almost 3g of protein per 100 g (5). While a serving of broccoli won’t give you all the protein you need for the day, it is an easy plant-based addition that will increase your overall protein intake. 

Other dark green vegetables such as kale or bok choy are also high in protein. 

Raw broccoli salads or crispy roasted broccoli are easy and tasty ways to incorporate broccoli into your diet.

5. Kidney Beans 

Kidney beans make the list thanks to their 6 g of protein per 100 g (5). This plant-based staple will help keep you full and makes for a great protein-rich ingredient in chilis, stews, salads, and soups. 

They are also affordable and add a great creamy texture to dishes. As well as being rich in protein, kidney beans are also a good source of slow-release carbohydrates.

Kidney bean’s reputation as a plant-based protein source is so great that they are even sometimes referred to as “poor man’s meat”. So reach for that can of beans next time you’re cooking up some chili (6).

6. Pistachios 

Nuts can be a nutritious addition to plant-based meals that add texture and flavor, and pistachios are no exception. 

Absolutely protein-packed at 20 g of protein per 100 g, pistachios will add a protein hit to any meal. To make them even more appealing, pistachios are one of the lowest-calorie nuts you can find (7).

You can eat pistachios by themselves for a quick protein snack or add them to any plant-based salad. They are also great added to curry for a tasty topping. 

Pistachios are high in vitamin B6, potassium, and antioxidants, meaning that you really can’t go wrong incorporating pistachios into your plant-based diet.

7. Spelt 

You may not have heard of spelt, but it is a highly nutritious ancient grain that would be an excellent addition to any plant-based meal. 

Spelt contains 10 g of protein per 100 g, meaning that it is a high-protein grain option (8). Spelt is also high in iron, fiber, and magnesium.

Spelt is a great option for anyone on a plant-based diet wanting to eat more protein-rich foods as it can be ground into flour to make higher-protein baked goods. Spelt can also be used in salads, soups, or simply cooked whole and served alongside your favorite plant-based dish as a high-protein alternative to rice. It is well-loved for its slightly sweet and nutty flavor. 

8. Seitan 

Seitan is an excellent protein source for those trying to eat more plant-based meals. With almost 25 g of protein per 100 g, seitan is one of the most protein-rich foods on this list (9).

Protein is made from the gluten found in wheat, and what makes it particularly appealing to those new to plant-based cooking is that it has a texture and appearance similar to cooked meat. 

This means that you can cook seitan in much the same way you cook meat, making your favorite recipes more easily adaptable into plant-based versions. 

Don’t be intimated. Seitan is easy to cook with, will add a real protein boost to your meals, and can be found at most health food stores.

9. Edamame Beans 

If the texture of tofu isn’t for you, edamame beans could be an excellent alternative high-protein soy product to try. 

Edamame beans are immature soybeans, which are used as the base for tofu after they mature. Much like tofu, edamame is a complete protein, with over 9 g of protein per 100 g (10).

However, edamame is quite different from tofu in taste and texture, with a slightly sweet, grassy taste and a texture similar to lima beans. 

Edamame beans are boiled in their pods and then removed before eating. They’re delicious on their own with a seasoning of salt and make a great protein-rich addition to plant-based salads, pasta, stir-fries, and soups.

10. Peas

Speaking of small green things, peas are another excellent plant-based source of protein. At almost 6 g of protein per 100 g, green peas can provide a nice protein-boost to any meal (11).

This plant-based protein source is also high in vitamins, fiber, folate, and minerals like manganese. 

Peas are also extremely versatile. You can add them uncooked to a salad for a flavor burst, cook and blend them into a bright-green pasta sauce, or simply cook and serve them as a delicious side. 

The naturally sweet flavor of peas means that they add a delicious touch to most dishes.  You can even eat them frozen for a cool plant-based protein snack on a hot day.

11. Nutritional Yeast 

You may not have heard of nutritional yeast if you’re new to plant-based cooking, but it’s about to be your new favorite food. 

Nutritional yeast is made from deactivated yeast, meaning that it has a yeast-like, cheesy flavor, but won’t grow like the yeast in bread. Nutritional yeast is a favorite ingredient in plant-based recipes thanks to its cheese-like flavor.

Nutritional yeast is also extremely protein-rich, with a small 10g serving of nutritional yeast providing a whopping 5g of protein (12).

You can add nutritional yeast to your food by simply sprinkling it on top of your favorite plant-based dish, especially ones that would benefit from a cheese-like flavor. Try adding it to pasta, popcorn, and polenta.

12. Quinoa

Quinoa is not just a fad food; it’s high in protein and a complete grain that makes a tasty addition to both sweet and savory plant-based meals. 

With 13g of protein per 100 g, quinoa makes a great protein-rich base to a meal (13). It is also high in fiber and iron. Because it is prepared much like rice or pasta, quinoa makes an excellent nutritious alternative to the more traditional grains used in cooking. 

Try quinoa as a base for a curry, add it to soups for a filling protein boost, or mix it with your favorite vegetables for a light salad.

13. Spirulina 

If you’re after a plant-based protein boost, you might want to look at algae. Spirulina is an edible powder made from a type of algae that has a range of nutritional benefits.

Spirulina is extremely high in protein, with only two tablespoons of the green powder providing you with a huge 8 g of protein (14). It’s also high in iron, copper, B vitamins, magnesium, potassium, and fatty acids. 

Spirulina can easily be added to smoothies, juices, or baked goods. You can also purchase spirulina in supplement form if you want to add a simple and plant-based protein supplement into your diet.

14. Lentils

Lentils are a classic ingredient in vegetarian and vegan cuisine, and they make a great plant-based ingredient with their high levels of protein, fiber, potassium, and iron. 

With 26 g of protein per 100 g, lentils are a great way to bulk up a plant-based meal and keep you going for longer (15). Their texture also makes them a great alternative ingredient to meat. 

Try lentils in curry, as a hearty addition to soup, or with summer vegetables for a lighter meal. With so many ways to serve them, you’re sure to find a lentil dish you’ll love.

15. Soy Milk 

Soy milk is another soy product that makes the list, so, you may have gathered that soy is an excellent plant-based protein source.

Soy milk is a great protein-rich food for those looking to incorporate more plant-based meals into their diets. With almost 3 g of protein per 100 ml, you will get a decent serving of protein with this non-dairy milk (16).

With a texture very similar to cow’s milk, soy milk is an excellent plant-based milk alternative that will help you get a creamy texture to your dishes while still keeping them vegan. While the taste of plain soy milk can be quite strange at first, many sweetened varieties are tasty

16. Brown Rice 

Brown rice is an excellent ingredient in plant-based cooking that adds a slightly nutty flavor to a dish. 

A 100g serving of brown rice will provide you with around 8 g of protein (17). So while it won’t fill your daily protein needs, brown rice is an easy switch for white rice to increase your protein intake, with brown rice containing around 1 ½ times more protein than white rice.

Simply use brown rice as a side to your favorite plant-based curry or stir-fry.

17. Peanuts 

The last protein-rich, plant-based food on this list is peanuts. With 25g of protein per 100g, peanuts are an easy and delicious way to add protein to your diet. They’re also high in vitamins and minerals like folic acid and vitamins E and B3 (18).

Have them simply roasted and salted for an easy high-protein plant-based snack, or grind them into a paste and use it in a curry. They are also great roasted, chopped, and added to a salad for a nice bit of texture, flavor, and protein.

The Bottom Line 

While meat may be the largest source of protein for most, that doesn’t mean that eating a plant-based diet will deprive you of protein.

There are plenty of delicious plant-based ingredients that are full of protein and make great alternatives to meat and dairy. 

While some plant-based foods on this list won’t meet your daily protein requirements, they are a great way to increase your protein intake and often include a range of other nutritional benefits.

With so many options, there’s no reason to think you can’t keep your protein intake high while reaping the benefits of a plant-based diet.