Plant-Based Foods That Pack a Protein Punch

When you think of protein, a big juicy steak or an omelet with bacon might come to mind. But protein doesn’t just come from animal-based foods. Many plants are high in protein, too.

So, if you’re thinking of going vegetarian or vegan — or just scaling back on your meat intake a few days a week — you can still get the nutrients you need from plant-based protein sources like legumes, grains and nuts.

Registered dietitian Julia Zumpano, RD, LD, shares more about which plant-based foods are good protein options and the simple ways to work them into your meals.

Best plant-based protein sources

Consider this: A diet rich with whole plant foods can get you on the right track to lowering your risk for many chronic illnesses and help you feel better overall.

“You can get enough protein if you eat an adequate number of calories from a variety of whole foods,” says Zumpano.

Try adding some of these plant-based foods to your meals to help you reach your protein goals.

Soy

Soy is considered a complete protein, meaning it provides all the amino acids your body needs but can’t make on its own. And soy comes in many forms, offering between 8 and 18 grams of protein per serving.

Options include:

• Edamame
• Soy milk
• Tempeh
• Tofu

Soy is a great source of fiber and contains B vitamins, iron and zinc, too.

“Tofu is so versatile that you can use it in place of meat in a recipe or even as a base for creamy desserts,” recommends Zumpano. “Tempeh’s firm but chewy texture makes it a superb addition to sandwiches and salads. Or crumble it to substitute for ground meat in recipes.”

Legumes

Just a half-cup of any bean variety packs 6 to 9 grams of protein, while a half-cup of cooked lentils adds about 12 grams of protein to your meal.

Options include:

• Black beans
• Black-eyed peas
• Brown lentils
• Cannellini beans
• Chickpeas
• Green lentils
• Green peas
• Kidney beans
• Navy beans
• Pinto beans
• Red lentils

Beans may also help lower cholesterol, while lentils may lower blood pressure. And both promote healthy gut bacteria, notes Zumpano.

“Try adding beans and lentils to soups, curries, tacos or salads,” she suggests.

Seeds

Most varieties of seeds contain about 7 to 8 grams of protein per ounce.

Options include:

• Chia seeds
• Flaxseeds
• Hemp seeds
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds

Seeds also come with other benefits, including nutrients that support bone and brain health.

“Think about sprinkling your morning oatmeal with seeds,” says Zumpano. “Or try a protein- and fiber-packed chia seed pudding.”

Nuts

Many types of nuts range between 6 and 7 grams per quarter-cup serving. (Fun fact: Though it’s technically a legume, the peanut packs the most protein out of all the commonly consumed nuts, with 9 grams per quarter-cup serving.)

Options include:

• Almonds
• Cashews
• Hazelnuts
• Pistachios
• Walnuts

Nuts can also be a good source of fiber and provide vitamins and minerals, such as magnesium, B vitamins and vitamin E.

“Grab a handful as a snack or top your toast with a tablespoon of natural nut butter to add protein and filling healthy fats,” says Zumpano.

Grains

You may think of grains as primarily carbohydrates, but they also pack a protein punch. For example, a half-cup serving of oats adds 5 grams of protein to your morning meal.

Other options include:

• Amaranth
• Barley
• Buckwheat
• Farro
• Millet
• Quinoa
• Teff

Eating whole grains can also help reduce your blood pressure and cholesterol, lowering your risk of heart disease.

“Make a grain bowl with one of these grains as your base,” recommends Zumpano. “It’s a nutritious option and you can customize your toppings and sauces.”

Other plant-based protein sources to consider

Vegetables aren’t the most abundant sources of protein, but you can get about 4 to 5 grams of protein per cup with some varieties.

Options include:

• Bok choy
• Cooked Brussels sprouts
• Spinach
• Sweet yellow corn
• Watercress

And don’t sleep on nutritional yeast. The secret ingredient in many vegan “cheese” sauces, nutritional yeast is a great source of protein and B vitamins. One tablespoon sprinkled on top of your meal adds 2 grams of protein.

How to add more plant-based proteins to your diet

Zumpano offers the following advice:

• Look for convenient options. Keep your pantry, fridge and freezer stocked with easy prep items, like canned beans, hummus and frozen edamame, for those days when you need a quick option.
• Start with an easy swap. Craving pasta? Opt for lentil pasta for a protein win. Or try using hummus instead of mayo on your sandwiches.
• Consider plant-based beverages. Some milk substitutes, like soy milk and pea milk, have nearly as much protein as cow’s milk. Look for unsweetened or lightly sweetened varieties.
• Make it the star of your dish. It may be easy to think of foods like beans and lentils as a side dish, but how can you make these plant proteins the centerpiece? Consider, for example, using baked tofu in stir-fries or tempeh for your next taco night.

If you’re easing into adding more plant-based protein options to your diet, Zumpano points out that you don’t have to overhaul your meals. It’s OK to go at your own pace and try what you’re comfortable with.

“Think about variety and explore the different types of plant-based proteins,” she encourages. “Simply adding one plant protein to each meal can make a difference.”