There’s a lot of concern among vegans and vegetarians about getting enough protein, although non-vegans and non-vegetarians tend to make more of it than necessary. Yes, it is possible to get too little protein on a vegan diet, but not because there isn’t plenty of plant-based protein available.
When I do talk with a vegan who isn’t getting enough protein, the problem is usually that they rely on one or two things, like rice-and-beans or tofu, become sick of both and don’t know what to replace them with, so they just eat less.
However, there are plenty of great plant-based proteins out there and most of them are really versatile, so it’s easy to get an interesting and varied diet that provides plenty of protein. Even better, there are lots of delicious plant-based proteins that are complete proteins.
Complete proteins contain all of the nine essential amino-acids. These are the nine amino-acids that our bodies can’t make on their own, so we have to get them from our diets. Most complete proteins are animal products, but there are several plant-based ones; enough to keep any vegan happy and healthy at the same time.
When you include plenty of these delicious complete proteins in your daily diet, it’s very easy to get the rest of what you need from vegetables and fruits. The other great thing about these plant-based complete proteins is that if you’re also eating gluten-free or trying to cut out wheat, these don’t have to be combined with grains (as opposed to incomplete proteins like beans, which need to be combined with rice or other grains to provide all nine essential amino acids).
The 7 Best Complete Proteins for Vegans
Quinoa
Quinoa is such an amazing food that scientists are trying to figure out how to cultivate it in space. Many people think it’s a grain, but it’s even better; it’s a seed that acts like a grain.
The beauty of quinoa, aside from the fact that it’s a complete protein, is that it’s so versatile. It’s a great substitute for pasta or rice, but it’s also a great stand-in for oatmeal, granola and other foods that are generally sweetened. 1 cup of cooked quinoa has 8g of protein, which is plenty for one meal, and it’s also loaded with fiber, magnesium, potassium and several other goodies.
HOW MUCH PROTEIN PER SERVING? 8 grams per 1 serving (cooked)
HOW TO EAT IT: Cook it like oatmeal and have it with some almond milk and berries, throw it into some stir-fry, use it to make veggie soups heartier or even serve it with a red sauce like your would pasta.
Chia seeds/Chia
Two teaspoons of chia seeds contain 4g of protein. That might not sound like much, but when you consider the versatility of chia, you can get quite a lot of additional protein throughout the day. Just add the seeds to greens drinks, hot cereals and protein shakes.
One of the many cool things about chia, aside from the fact that it’s a complete protein, is that it works great as a thickening agent, so you can use it as a substitute for eggs in your baking. That alone is huge for many vegetarians and vegans. But chia is also loaded with iron, something many vegans do have trouble getting in sufficient quantities.
HOW MUCH PROTEIN PER SERVING? 4 grams per 2 tablespoon serving
HOW TO EAT IT: Blend it into smoothies, make simple chia pudding, sprinkle it on salads, or stir it into baked goods.
Ezekiel Bread
I generally advise people to eliminate wheat from their diets (which you can read more about elsewhere on my blog), but if you’re not there yet, at least go with sprouted wheat. Ezekiel bread is not only made with sprouted wheat (which has more fiber and vitamins and is more easily digested) but combines also “barley, beans, lentils, millet, and spelt,” as described in the book of Ezekiel. This combination makes Ezekiel bread a complete protein and two slices of it contains a full 8g of protein.
Because Ezekiel bread is so high in protein and fiber, it fills you up much better than ordinary bread and doesn’t have the sugar or refined flour that makes commercial (even “whole wheat”) breads so bad for you. Two slices of Ezekiel toast with some almond or coconut butter, a greens drink and some berries make an enormously nutritious and satisfying breakfast.
HOW MUCH PROTEIN PER SERVING: 8 Grams per 2 Slice Serving
HOW TO EAT IT: In all the ways you love bread! Toast, sandwiches, and more!
Buckwheat
Many people naturally assume the buckwheat is a strain of wheat, but it’s actually related to rhubarb. Buckwheat is extremely nutritious; it’s loaded with fiber, manganese, magnesium, copper and phosphorus. It’s also extremely versatile.
You can enjoy Japanese soba noodles (just make sure they don’t have added wheat flour), cook the kernels like you would oats, or use buckwheat flour to make some amazing pancakes, muffins, nut breads and other goodies. One cup of cooked buckwheat contains 8g of complete protein and it should be a staple in your kitchen if you’re also eating gluten or wheat-free.
HOW MUCH PROTEIN PER SERVING: 6 grams per 1 cup serving
HOW TO EAT IT: Enjoy it in any of these delicious Buckwheat recipes.
Hemp seed
Hemp seed contains a whopping 10g of complete protein in just two tablespoons, making it the plant-based winner as far as the amount of the nine essential amino acids. One of the other really great things about hemp seed is that it’s one of the few vegan sources of Omega-3 fatty acids.
HOW MUCH PROTEIN PER SERVING: 10 grams per 2 tablespoon serving
HOW TO EAT IT: You can add hemp seeds to protein shakes, smoothies and greens drinks, but they’re also great in baked goods like homemade trail mix, snack bars, muffins, cookies and cakes. You can get a great portion of protein from a handful of cookies – how great is that?
Lentils & Beans with Rice
Easily accessible, delicious, and budget-friendly, beans are a vegan protein classic. When you eat rice with beans, you’re actually are able to enjoy a meal with nearly as much protein as a meat dish.
HOW MUCH PROTEIN PER SERVING: 7 grams per 1 cup serving
HOW TO EAT IT: There are so many ways! Check out these 38 Recipes for Lentils and Beans
Mycoprotein
A mushroom-based vegan meat alternative developed by growingf fungus in vats, then processing this nutrient-rich whole-food source into and turning meat substitutes that are packed with complete protein. Of course, the worrisome phrase in that sentence is “processed.” While mycoprotein offers a vegan protein source, I recommend consuming it only on very limited occasions, if at all. Watch the packaging, as well. Most mycoprotein is usually made with free-range egg whites. Which, as you know, don’t happen to be vegan at all.
HOW MUCH PROTEIN PER SERVING: 13 grams per ½ cup serving
HOW TO EAT IT: Mycoprotein is sold under the name Quorn, and can be found in the freezer section of most grocery stores.
Other Incomplete (but Powerful) Plant-Based Proteins
As I mentioned before, including plenty of the complete proteins listed above will not only provide you with most (or even all) of the protein you need, but also plenty of variety. To round out your vegan diet, choose plenty of the veggies and legumes, which are higher in (incomplete) protein, like these:
Nuts and Seeds
Raw nuts and seeds offer a tremendous amount of plant-based protein. Eat them in their raw state for maximum nutrition, and greatest health benefits; store them in airtight containers in the fridge to keep them from going rancid. Nuts and seeds can be high in calories, so should be used as a supplement to a healthy diet, rather than a go-to, relied upon, mindless snack. A tablespoon or two each day, stirred into smoothies, enjoyed as nut butter, sprinkled on salad, or enjoyed in moderation offer a delicious way to boost your vegan protein intake.
Here’s a run-down of the highest sources of protein from nuts and seeds:
9 grams protein per serving: Pumpkin Seeds (Pepitas)
6 grams protein per serving: Almonds, Pistachios, Chia Seeds,
5 grams protein per serving: Cashews, Sesame Seeds, Sunflower Seeds
4 grams protein per serving: Walnuts
3 grams protein per serving: Pecans
It may surprise you to discover that vegetables are also a tremendous source of plant-based protein. You don’t have to rely entirely on nuts, beans, and grains to enjoy a high-protein diet. The list of vegetables below also offer high amounts of protein per serving. Let me explain how this works. In looking at the infographic above, it may seem odd that spinach has more protein that beef. It’s true, however. If you were to eat 100 calories of porterhouse steak, you’d enjoy 6.5 grams of protein. Eat 100 calories of broccoli, and you’ll get 11.1% protein. You’ll have to eat a lot more broccoli to get to that 100 calorie mark, but it’s true–between equal ‘amount’s of broccoli and beef, broccoli wins the protein award.
Here are some other high protein vegetables of note. Leafy greens offer the highest amounts of protein per serving, not to mention vital nutrients that reduce inflammation, support immunity, and help your body heal itself at the cellular level. There are a few other veggies worth focussing on when you’re seeking plant-based protein. Here’s my quick list of other high-protein veggies of note:
Kale
Packed full of calcium, iron, omega fatty-acids, and antioxidants, kale offers 2grams of protein per serving. Add it to a green smoothie with my Greens Powder for a serious health and immunity boost.
Spinach
Spinach rarely gets the credit it deserves for its protein content, but one cup of spinach contains 6g of protein, which is terrific. Add it fresh to greens drinks and smoothies, use it instead of lettuce in your salad or sauté it with some garlic, onions and a squeeze of lemon and you’ll get a healthy dose of protein along with the iron and vitamin content that it’s better known for.
English (green) Peas
Green peas are loaded with iron, folate and fiber, but they also supply 7g of protein per cup. If you’re not in love with eating peas, use them to make a soup very similar to, but even tastier than, split-pea soup. There are also some excellent pea-based protein powders available, but the fresh article is always better. By the way, if you don’t care for cooked peas, try them raw in salads; they’re even sweeter than when cooked, as long as you get them fresh.
Broccoli
People talk a lot about the Vitamin C and fiber content in broccoli, but one spear of broccoli also contains just shy of 1g of protein. When you add in that Vitamin C, the B-vitamins, antioxidants and a ton of fiber, broccoli is a win.
Cauliflower
White or Irish potatoes are as bad for you as table sugar, but sweet potatoes are far better for you, despite their sweet taste. They have far more fiber and are actually much lower on the glycemic index than white potatoes. They’re also a decent source of plant-based protein, with about 2g of protein in a medium baked sweet potato. Add in the high beta-carotene and other antioxidants and sweet potatoes are definitely a good thing to keep in your kitchen.
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