Eating a whole food plant-based diet brings a host of health benefits, including on our heart and digestive health, and it could even help us live longer. But, still, it is natural to ask: where will I get my protein? The truth is, many plant-based foods are rich in protein and we can get every kind of amino acid we need in its healthiest, low-fat, no-cholesterol form when we choose to eat plants. These are our favorite low-cost, high-protein, flavor-packed recipes that are also loaded with fiber, antioxidants, and the rest of those amazing, health-boosting plant properties.
Protein-Rich Plant Foods
Almost every food contains some protein, including bread, green vegetables, and even the humble potato. But some foods contain much larger amounts, which can ensure we easily meet our daily protein requirements. Some of the best sources include:
- Beans: the cornerstone of healthy plant-based diets all over the world
- Nuts and nut butters: contain healthy fats, including omega-3, as well as B vitamins and minerals
- Tofu: made from soybeans, tofu is a highly versatile ingredient and a complete protein
- Oats: contain a useful amount of protein as well as being high in fiber and other essential nutrients
- Quinoa, amaranth, and kamut: tasty, nutritious, high-protein grains that can be served in place of rice
- Seeds: hemp, sunflower, chia, pumpkin seeds… all high-protein, nutrient powerhouses
- Nutritional yeast: the vegan’s favorite, this nutty-cheesy flake can be added to almost any savory dish, and boosts protein as well as B vitamins
- Soy milk: contains the same amount of protein as milk taken from cows
- Seitan: a vegan meat made from wheat, it has a very high protein content (25g per 100g)
- Lentils: the unsung heroes of the plant world, lentils are low-cost, highly nutritious, and very tasty
Plant-Based Protein Supplements
There are some people for whom protein supplements are an important part of their daily routine. This includes some athletes working to build muscle mass, for whom the recommended daily protein requirement may not be sufficient for their goals. Older people who experience a decline in appetite, may also choose protein supplements to help them get an easy-to-digest protein hit in a smaller meal. And even for those who do not fit into these categories, boosting protein can be something of an insurance policy when time is tight and we may not be eating as healthily as we might. In all these scenarios, plant-based protein powders can be useful. They can be added to smoothies, baked goods, and oatmeal, or sprinkled onto breakfast cereal. They can also be added to any of the recipes below to boost protein even more.
Wholefood Vegan Protein-Rich Recipes
The best way to get our protein is from whole plant food sources. That way the protein is delivered in a healthy food that is packed with nutrients, including fiber, that support great health. Fiber is essential for digestive and heart health, and to reduce inflammation and increase longevity but meat and milk contain no fiber at all. They do, however, contain saturated fat and cholesterol. Getting our protein from delicious plant-based whole foods is the surest way to meet our nutrient goals and protect our health for the long term. And, as these recipes show, it can also be the tastiest way.
Lentil Dahl
This red lentil curry is waaay more flavorful than you might imagine if you have not tried it, and it is packed with nutrients, including protein. There are hundreds of dahl recipes available online, but this one—made with plenty of spices and sweet potatoes—is a particular favorite of ours. One portion contains 17g of protein, and we like to boost that even further by adding kidney beans to the recipe and serving with a high-protein grain like quinoa.
Feijoada (Brazilian Black Bean Stew)
For depth of flavor and a delicious, homely richness, this black bean stew is hard to beat and it packs a very respectable 17g of protein into every serving. We like it with a high-protein grain such as amaranth and served with a side of freshly steamed broccoli which together adds another 10g+ of protein. Try this recipe.
Bean and Grain Salad
Beans and grains are an ideal partnership as beans contain a good amount of lysine but little methionine, and grains have a good amount of methionine but not so much lysine. Together, they provide us with complete protein and explain why so many traditional dishes, like rice and peas, combine these two elements. But in this dish, we can choose any grain, any beans, throw in fresh chopped vegetables and herbs plus a dash of lemon juice, and you’ve got a superfood salad. This recipe serves two as a main dish and offers up 16g protein per serving.
Tofu Stir Fry
Stir fry is an easy way to get a lot of vegetables into your dish, and it is a very versatile meal. Almost any veggies can work in a stir fry, so experiment by adding edamame beans, noodles, beanshoots, or anything else you really like. This is a tasty recipe to start you off, and packs 22g of protein in.
Chili Non Carne
There is surely nothing better than a fiery homemade chilli with cooling guacamole on the side. The spices are what gives the meaty version its unique flavor, and those are the same spices we use in this vegan version, which means you get the same taste and experience without the downsides. This recipe, using vegan mince, provides 29g of protein per serving, but you can also use brown lentils or a combination of the two.
Tofu Scramble
This popular breakfast, brunch, and lunch dish can be adapted to your personal taste. Tofu forms the basis but after that, there are so many ways to prepare it that you can change it every time you eat it if you like to mix things up. This version which contains some fresh veggies is a good one and has 20g of protein per serving. Eat it on some wholegrain toast and up goes the protein!
High-Protein Overnight Oats
You can get about half your daily protein intake before you leave the house each morning if you start your day with these overnight oats. The oats, nuts, seeds, and soy milk combine to pack a knock-out protein punch of 25g per serving. What a way to start the day.
Tofu Palak Paneer
This classic northern Indian dish has traveled the globe and been reimagined in vegan form, using tofu instead of the traditional cheese. Try this recipe for a meal with 16g protein per serving. It keeps the vibrant green spinach and beautiful creaminess of the original dish, and pairs perfectly with rice or flatbread.
Refried Beans
Homemade refried beans are a galaxy away from the processed version and are super easy to make. Once you have them—and this recipe promises 12g of protein per serving—add them to tacos or burritos and dip your tortillas into them for some additional protein from the grains.
Lentil Ragu
Ragu is a rich, flavorful Italian sauce that is served with pasta. In its home country, it is traditionally made with meat, but this version keeps the beautiful flavors and that comfort-food feeling, while giving it a plant-based upgrade. Try this recipe for 16g of protein before you add the pasta!
