Top 10 Plant-Based Protein Sources

Where to Find Plant-Based Protein

If you’re considering or already follow a raw or plant-based diet, you’ve likely been asked “So, where do you get your protein?” at least a dozen or so times. Unfortunately, it’s one of the most commonly asked questions when someone mentions that they follow a plant-based diet. While protein IS important to our health, too many people are misinformed about how much protein we actually need, as well as the best kind of protein for our bodies.  Hint:  It's not animal protein.

Why do we need protein? All living cells use proteins (amino acids) for tissue growth and repair, and an array of other vital functions. Proteins are often referred to as “the building blocks” of life.


Why not animal protein? 

Cooked animal protein seems to be quite unreliable for a few reasons:

~ It’s hard to digest

~ It’s clotted

~ It creates inflammation in the tissues

~ It’s super hard on the kidneys

~ It's packed with hormones, antibiotics and potentially other harmful diseases that are foreign to the human body, unless it is certified organic, however, that's a whole 'nother story.

Ground beef is around 24% protein, chicken breast is roughly 35% protein and pork is somewhere around 27% (depending on the cut and diet of the animal). The rest of the percentages in these foods is by and large saturated fat, which has been well established to be hazardous to your health when it comes from animal sources.


Plant based protein is different.  

Broccoli is 45% protein, Spirulina is 68% protein, and Spinach is 30% protein. The rest of the percentages in these foods is vitamins, minerals and phytonutrients that fight disease and promote longevity.

Here’s the thing . . . . humans need about 10 percent of calories from protein. Virtually all whole plant foods contain at least this amount, so if you consume enough volume and variety of whole plant foods, your protein requirement will easily be met.  Sadly, there is a gross misconception that those of us who consume a plant-based diet need to "combine foods" in order to get “complete protein”.

The good news is that our body naturally pools amino acids together throughout the week from all of the foods we eat and naturally creates proteins for us. Simply put, we can eat fruits, veggies, nuts and seeds all throughout the week without worrying about combining things properly to create complete proteins, and our body will do the work of pooling the amino acids together to create the protein for you.

Some of the best plant-based protein sources on the planet are:

1. Lentils  


Lentils are an amazing source of protein, carbohydrates, and fiber, and are, in some circles, considered to be a starchy protein. Split green peas can be added to this category of having a good source of protein

Nutrition: 1 cup cooked lentils = 18g protein, 1 cup of green peas = 8g protein

Uses:

~ Cooked with your favorite spices and seasonings and eaten plain
~ Add to salads
~ Combine with rice or quinoa for a hearty meal
~ Use to make vegetarian meatballs, loaves, or burgers
~ Use as taco filling or meat sauce for spaghetti


2. Hemp Seeds   

Hemp seeds not only contain protein, but also contain heart-healthy fats mainly omega-3 fatty acids. They have a delicious subtly sweet and nutty flavor and are so small in size, they can easily be used and added to any recipe to boost the protein content.

Nutrition: 3 tablespoons hemp = about 10g protein








Uses:

~ Sprinkle on top of salads 
~ Stir into soups or stews to slightly thicken
~ Add to smoothies
~ Make hemp seed milk
~ Make hemp seed crumble  
~ Add to hummus, dips, or dressings by blending the hemp seeds in
~ Sprinkle on top of porridge, oatmeals, or other cereals
~ Add into baked goods and desserts for added protein


3. Chia Seeds   

Chia seeds are an ancient seed used for centuries for their amazing properties to absorb water and turn into a gel-like substance because of the soluble fiber content contained in the seeds. Due to this unique characteristic, chia seeds are great to add to meals and foods to thicken naturally while also boosting the fiber, protein, and healthy fats . . . . mainly 
omega-3s.

Nutrition: 2 tablespoons = 4g protein

Uses:

~ Sprinkle on top of porridges, oatmeal, and cold cereals for a crunch
~ Soak for at least 30 minutes in almond milk for a basic chia seed pudding
~ Add to smoothies


4. Quinoa  

Quinoa is a gluten-free grain, technically a seed, but used as a carbohydrate. It’s considered a starchy protein because it contains carbohydrates as well as protein and fiber.

Nutrition: 1/2 cup cooked quinoa = 7-9g protein





Uses:

~ Cook and top on raw or cooked greens
~ Use as a hot or cold cereal by adding homemade nut milk and fresh fruit
~ Use a bed of quinoa instead of a bed of rice for stir-fry dishes or a side dish
~ Quinoa can also be used as a pilaf


5. Spirulina   

Spirulina is incredibly protein rich, it’s one of the few sources of plant-based proteins that are mostly protein by dry weight, about 70%. It’s deep blue-green in color and changes everything you mix with it that color green. It tastes subtly sweet and nutty (hints of vanilla and chocolate), but with a background seaweed flavor.


Nutrition: 2 tablespoons spirulina = 8g protein

Uses:

~ Blend into smoothies
~ Use in snack or dessert recipes


6. Nutritional Yeast  
  

Nutritional yeast is a staple food item in plant-based diets due to its cheesy flavor, versatility, high amounts of B vitamins, and protein. Nutritional yeast contains no dairy or active yeast, it’s found in a powder / flake form and creates a paste when mixed with liquid . . . . i.e. it’s great for making sauces, dressings, and more with.

Nutrition: 3 tablespoons nutritional yeast = about 12g protein

Uses:

~ Add flaked nutritional yeast to almond milk, or water to create a cheesy dressing or sauce
~ Sprinkle on top of salads, quinoa, lentils, beans, and more for a cheesy flavor
~ Incorporate into dips such as hummus, baba ghanoush, or cashew cheese


7. Seeds   

Seeds such as sunflower, sesame, chia, hemp, flax, and pumpkin seeds are all not only mineral rich but also protein rich. Seeds vary from type, some are more nutty in flavor whereas others are more sweet and neutral tasting. Pumpkin seeds have an earthy flavor, sesame seeds are very nutty tasting, sunflower are slightly sweet and nutty, and flax and chia seeds taste mildly nutty.

Nutrition: 1/4 cup seeds = around 7-9g protein

Uses:

~ Sprinkle seeds on top of salads or any meal to increase the healthy fat and protein
~ Use in granola, muesli, or baked goods
~ Grind and use as a “flour” in gluten free baking
~ Grind or pulse coarsely and use in desserts
~ Make your own seed butters by blending
~ Sprinkle on top of oatmeal, porridges, or cold cereals for crunch and protein 


8. Nuts   

Nuts such as almonds, walnuts, cashews, pecans and more are not only rich in minerals, Vitamin E, and healthy fats, but also protein rich. Nuts vary from type, some are more nutty in flavor whereas others are more sweet and neutral tasting. Cashews are one of my favorite nuts as they’re incredibly versatile to use in sweet and savory dishes. 

Nutrition: 1/4 cup nuts = around 7-9g protein










Uses:

~ Sprinkle nuts on top of salads or any meal to increase the healthy fat and protein
~ Use in granola, muesli, or baked goods
~ Grind and use as a “flour” in gluten free baking
~ Grind or pulse coarsely and use in desserts
~ Make your own nut butters by blending (great on toast!)
~ Sprinkle on top of oatmeal, porridges, or cold cereals for crunch and protein


9. Beans  

Beans are an amazing source of protein, carbohydrates, and fiber.  Beans are considered to be a starchy protein and can be used like lentils.

Nutrition: 1 cup cooked beans = around 15g protein

Uses:

~ Cooked with your favorite spices and seasonings and eaten plain
~ Add to salads or one-bowl meals
~ Combine with rice or quinoa for a hearty meal
~ Use to make vegetarian meatballs, loafs, or burgers
~ Use as taco filling or meat sauce for spaghetti


10. Tempeh / Organic Tofu / Edamame

Soy foods such as tempeh, tofu, and edamame all offer a complete protein, containing all amino acids. Often these sources also carry fiber and healthy fats as well as the protein. Tempeh is the most nutritious out of this bunch, and an exception to soy foods, as it contains natural occurring healthy bacteria from the fermentation process.

Nutrition: 1 serving of tempeh / tofu / edamame = around 20g protein




Uses:

~ Use as you would beans or lentils. Tofu and tempeh both can be marinated
~ Use tempeh and tofu as toppings to salads
~ Add to stir-fry meals
~ Add to sauces such as creating a “meat” spaghetti sauce
~ Use as filling for tacos, burgers, or even shaped into “hot dogs”

Shopping tip: always purchase organic and sprouted tofu if available, non-GMO if available.