Written by Martina Grace, RD
ARTICLES / BLOG

In recent years, plant-based diets have gained immense popularity, and for good reason! They offer a myriad of health benefits, including lower risks of chronic diseases and environmental sustainability. One of the key concerns for many transitioning to a plant-based lifestyle is adequate protein intake. Here’s a guide to some of the best plant-based protein sources, along with their nutritional profiles, health benefits, and how to incorporate them into your meals.

What is protein?

Plant-based proteins are essential components of a healthy diet, providing the building blocks our bodies need for growth and repair. Proteins are made up of amino acids, 9 of which are considered essential because our bodies cannot produce them and must obtain them from food. Most plant-based proteins are considered "incomplete" because they have the essential amino acids in lower amounts compared to animal proteins. For example, lentils and chickpeas are high in lysine but low in methionine, while rice and wheat provide methionine but are lower in lysine.

To ensure you’re getting a complete amino acid profile, it’s beneficial to combine different plant protein sources. This is known as "protein complementarity." For instance, combining rice and beans provides a full amino acid profile, with rice complementing the lysine-rich beans. Foods derived from soy like tofu, tempeh, textured vegetable protein and edamame are complete proteins on their own, making them excellent sources for vegans and vegetarians.

1. Tofu

Tofu is a versatile plant-based protein made from soybeans. The process begins with soaking and grinding soybeans to create soy milk, which is then coagulated using a coagulant, often calcium sulfate or magnesium chloride. This causes the proteins and fats in the soy milk to curdle, forming solid blocks of tofu.

Tofu comes in various textures, including silken, soft, firm, and extra firm, making it adaptable for a wide range of culinary applications.

Cooking

Silken tofu is often used in smoothies or desserts, while firmer varieties are great for stir-fries, grilling, or baking. Its ability to absorb flavors makes it a favorite in many cuisines worldwide. You can use tofu in stir-fries, salads, poke bowls, soups, or even smoothies. Cooking tofu is really easy, press to remove excess moisture, then cube, marinate in your favorite sauce and sauté, grill, or bake.

Nutrition

Rich in protein, low in calories, and packed with essential amino acids, calcium, and iron, tofu is a nutritious option for those following plant-based diets or looking to reduce animal products in their meals. Tofu contains isoflavones, which may have antioxidant properties, support heart health, increase bone density, reduce the risk of developping breast cancer and regulate hormones.

Per 1 cup of extra-firm tofu: about 20g plant protein, 186 calories, 2g fiber and 2.3g saturated fat.

Per 1 cup of silken tofu: 12g protein, 144 calories, 0.3g fiber and 0.9g of saturated fat.

Storage

Tofu can be easily stored in the freezer for at least 6 months. Once it is out of the package, tofu needs to be stored in water in a container and kept in the refrigerator up to 6-7 days, while changing the water every 2-3 days. Cooked tofu can be stored in the refrigerator up to 4 days.

2. Edamame

Edamame refers to young, immature soybeans that are harvested before they fully ripen. These vibrant green pods are typically steamed or boiled and are commonly served as a snack or appetizer, often sprinkled with sea salt.

Cooking

These little pods are not only delicious but also versatile. They can be enjoyed on their own as a snack, roasted, tossed into salads, blended into dips, or added to stir-fries and grain bowls. Cooking edamame is really simple, you just need to steam or boil for 5-10 minutes until tender.

Nutrition

Edamame is rich in protein, fiber, and essential nutrients, including iron, calcium, folate, and isoflavones, making it a nutritious choice for both vegans and vegetarians. Edamame is a tasty, nutrient-dense option that contributes to a healthy diet while adding a delightful crunch and a touch of sweetness.

Per cup of edamame: about 23g protein, 268 calories, 8g fiber and 1.4g saturated fat.

Storage

Edamame is easily stored in the freezer for at least 6 months and once it’s cooked it can be stored in the refrigerator up to 4 days.

3. Textured Vegetable Protein

Textured vegetable protein (TVP) is a high-protein meat substitute made from defatted soy flour. The process involves extracting oil from soybeans, then cooking and processing the remaining soy flour into a fibrous, sponge-like texture. TVP is often dehydrated, making it lightweight and shelf-stable, which makes it convenient for storage and use.

Cooking

Versatile in cooking, TVP readily absorbs flavors from spices and sauces, making it a popular choice for a variety of dishes. It can be rehydrated by soaking in water or broth and used in recipes like chili, tacos, stir-fries, and pasta sauces, making it an ideal ingredient for anyone looking to reduce meat consumption while still enjoying hearty, protein-rich meals.

Nutrition

TVP is an excellent source of protein and is low in fat and carbohydrates. It is also a good source of iron and can be fortified with additional nutrients.

Per 1/2 cup of TVP, dry: 20g protein, 160 calories, 7g fiber and 0.6g saturated fat.

For comparison, cooked extra lean beef contains 20g protein, 289 calories, 0g fiber and 5.5g saturated fat per 1/2 cup.

Storage

TVP can easily be stored in a airtight container in a dry environment for 6 to 9 months. Once it’s hydrated, it can be kept up to 3-4 days in the fridge and up to 6 months in the freezer.

4. Tempeh

Tempeh is a traditional Indonesian soy product made by fermenting cooked soybeans. The fermentation process involves inoculating the soybeans with a specific culture, typically Rhizopus oligosporus, which binds the beans together into a firm, cake-like texture. Unlike tofu, tempeh retains the whole soybeans, giving it a nutty flavor and a chewy consistency.

Cooking

Tempeh’s versatility makes it a favorite in plant-based cooking. It can be sliced, marinated, grilled, sautéed, or crumbled into various dishes. It works well in stir-fries, sandwiches, salads, and even as a meat substitute in tacos or burgers. With its rich flavor and impressive nutritional profile, tempeh is a fantastic addition to a balanced diet.

Nutrition

Tempeh is an excellent source of protein, along with dietary fiber, B vitamins, and minerals like iron, calcium, and magnesium. The fermentation process also enhances its digestibility and can promote gut health due to the presence of probiotics.

Per 1/2 cup of tempeh: 16g protein, 169 calories, 6g fiber and 1.9g saturated fat.

For comparison, lean pork has 17g protein, 154 calories, 0g fiber and 7.2g saturated fat.

Storage

Tempeh can easily be stored in the fridge up to a month (packaged not open) and in the freezer up to a year. Once it’s cooked, it can be kept up to 5 days in the fridge and up to 6 months in the freezer.

5. Soy Milk

Soy milk is a popular plant-based beverage made from whole soybeans or soy protein isolate mixed with water. The process begins by soaking the soybeans, grinding them with water, and then cooking the mixture to extract the soy milk. The liquid is then strained to remove the solid residues, resulting in a smooth, creamy beverage.

Cooking

Soy milk has a slightly nutty flavor and can be used in a variety of ways, from drinking it straight to using it in coffee, smoothies, cereals, and baking. Its versatility and nutrient profile make it a great choice for vegans, lactose-intolerant individuals, and anyone looking to incorporate more plant-based options into their diet.

Nutrition

Nutritionally, soy milk is a good source of protein and often fortified with vitamins and minerals, such as calcium, vitamin D, and vitamin B12, making it a nutritious alternative for those avoiding dairy.

Per cup of soy milk: 7-8g protein, 90 calories, 2g fiber and 0.5 saturated fat.

For comparison, 2% milk has 9g protein, 130 calories, 0g fiber and 3g saturated fat per cup.

Storage

Soy milk can easily be stored in the fridge up to 5-7 days once it’s opened.

6. Seitan

Seitan, often referred to as "wheat meat," is a popular plant-based protein made from gluten, the main protein in wheat. To make seitan, wheat flour is mixed with water to form a dough, which is then kneaded and rinsed under water to wash away the starch, leaving behind the elastic gluten protein.

Cooking

This gluten can then be cooked, flavored, and shaped into various forms, giving it a chewy texture that closely resembles meat. It can be grilled, sautéed, stir-fried, or used in stews and soups. Often found in dishes such as vegan tacos, stir-fries, or as a meat substitute in sandwiches, seitan is an excellent option for those looking for a hearty, protein-rich alternative to meat.

Nutrition

Seitan is very high in protein, is low in fat and carbohydrates and rich in iron. However, it lacks some essential amino acids, so it's beneficial to pair it with other protein sources for a balanced intake.

Per 1/2 cup seitan: 32g protein, 162 calories, 0.4g fiber and 0.8g total fat.

Storage

Seitan can easily be stored in the fridge up to 2 weeks and in the freezer for a couple of months. If the seitan is homemade, it can be kept 3-4 days in the fridge.

7. Beans & Legumes

Legumes are a family of plants that produce pods containing seeds, which are commonly referred to as beans, lentils, peas, and chickpeas. This diverse group includes varieties such as black beans, kidney beans, pinto beans, lentils, and chickpeas, each offering unique flavors and textures.

Cooking

Dried beans should be soaked before cooking to reduce cooking time and improve digestibility. A common method is to soak them overnight in water. Quick-soak by boiling for 2-3 minutes, then letting them sit for an hour. Cook soaked beans in fresh water or broth for 1-2 hours, depending on the type. Lentils typically don’t require soaking and cook in about 20-30 minutes. Enhance the flavor by adding herbs, spices, or aromatics like garlic and onion during cooking. Beans and legumes can be added in soups, salads, dips like hummus, stews, curries, desserts like brownies or can be eaten as a snack. I like to roast them to have that crunchy texture.

Nutrition

Legumes are high in protein and dietary fiber, and rich in vitamins and minerals, such as iron, magnesium, and folate. Legumes can help regulate blood sugar levels, promote heart health, and support digestive health. Their high fiber content also aids in weight management by promoting a feeling of fullness.

For example, per 1 cup cooked chickpeas: 18g protein, 260 calories, 16g fiber and 0.4g saturated fat.

Per 1 cup cooked red kidney beans: 15g protein, 210 calories, 11g fiber and 0g saturated fat.

Storage

Dried legumes can be stored in a cool, dry place in airtight containers. They can last for years if kept properly. Canned legumes once opened can stored in water up to 5-7 days in the fridge. Cooked legumes can be refrigerated in airtight containers up to a week or freeze up to 6 months.

8. Nuts & Seeds

Nuts and seeds are nutrient-rich foods that offer a range of health benefits, making them excellent additions to a balanced diet. Sources of seeds includes chia seeds, hemp seeds, sunflower seeds, flaxseeds, pumpkin seeds, etc. and their butters Sources of nuts includes cashews, almonds, walnuts, pistachios, etc. and their butters.

Cooking

Nuts and seeds can be enjoyed in various ways:

Snacking: Eat them raw or roasted as a nutritious snack.
Toppings: Sprinkle them on salads, yogurt, or oatmeal for added crunch and nutrition.
Blending: Use nut butters (like almond or peanut butter) in smoothies, spreads, or baking.
Baking: Incorporate them into granola, muffins, or energy bars.

Nutrition
Both nuts and seeds are high in healthy fats, primarily unsaturated fats like omega-3, which can support heart health. They are also excellent sources of protein, fiber, vitamins, and minerals. For instance:

Nuts: Almonds, walnuts, cashews, and pistachios are rich in vitamins E and B, magnesium, and antioxidants. Walnuts are particularly high in omega-3 fatty acids, which are beneficial for brain health.
Seeds: Chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds are packed with nutrients. Chia seeds are a great source of omega-3 fatty acids, fiber, and protein, while pumpkin seeds offer magnesium, iron, and zinc.

For example, per 1/4 cup of raw cashews: 6g protein, 180 calories, 2g fiber and 2.5g saturated fat.

Per 2 tbsp chia seeds: 4g protein, 106 calories, 7g fiber, 0.4g saturated fat and 3.6g omega-3.

Per 3 tbsp hemp seeds: 10g protein, 180 calories, 1g fiber, 1.5g saturated fat and 2.5g omega-3.

Per 1 tbsp natural peanut butter: 4g protein, 90 calories, 1g fiber and 1g saturated fat.

Per 2 tsbp peanut butter powder (unsweetened): 7g protein, 60 calories, 2g fiber and 0.3g saturated fat.

Storage

Nuts and seeds can easily be stored in a airthight container in a dry environment up for 3 months, or in the fridge for 6 months and in the freezer for a year.

9. Whole grains

Whole grains are grains that retain all parts of the grain kernel—bran, germ, and endosperm—making them more nutritious than refined grains, which have had the bran and germ removed. For more details on this topic, read my article Whole Grains vs Refined Grains: what’s the difference?. This retention of components results in higher fiber content, essential vitamins, and minerals. Here’s a few example of whole grains:

Brown Rice: A versatile grain that provides fiber, magnesium, and B vitamins.
Quinoa: A complete protein that is gluten-free and rich in fiber and minerals.
Oats: High in soluble fiber, which can help lower cholesterol and improve heart health.
Barley: Offers a chewy texture and is high in fiber and essential nutrients.
Whole Wheat: Found in various forms, such as whole wheat flour and bread, it provides complex carbohydrates and fiber.
Millet: A gluten-free grain that is high in protein, magnesium, and phosphorus.

Cooking

Whole grains can be used in various dishes, from salads and grain bowls to soups and baked goods. They can be cooked as a side dish, added to smoothies, or used as a base for a variety of meals, enhancing both flavor and nutrition. By choosing whole grains over refined options, you can significantly boost your diet's nutrient density.

Nutrition

Whole grains are a rich source of dietary fiber, which supports digestive health, helps regulate blood sugar levels, and promotes satiety, making them beneficial for weight management. They are also packed with B vitamins (such as B1, B3, and folate), iron, magnesium, and antioxidants.

For example, per 1/2 cup cooked quinoa: 6g protein, 165 calories, 4g fiber and 0.3g saturated fat.

Storage

Whole grains can easily be stored in a airthight container in a dry environment up to 6 months.

10. Nutritionnal Yeast

Nutritional yeast is a deactivated yeast, often sold in flake or powder form, made from a strain of Saccharomyces cerevisiae, it is grown on molasses or other nutrient-rich mediums and then harvested, washed, and dried.

Cooking

Nutritional yeast can be sprinkled on popcorn, pasta, salads, or incorporated into sauces and soups for a savory, umami flavor. Its versatility and nutrient profile make it a valuable ingredient for those looking to enhance their meals with both taste and nutrition.

Nutrition

Nutritional yeast is rich in protein and is an excellent source of B vitamins, particularly B12, which is essential for vegans who may have difficulty obtaining enough of this vitamin from plant sources.

Per 1/4 cup nutritionnal yeast: 8g protein, 60 calories, 3g fiber and 0.1g saturated fat.

Storage

Nutritionnal yeast can easily be stored in a airthight container in a dry environment up to 6 months.

CONCLUSION

Incorporating these plant-based protein sources into your diet not only helps meet your protein needs but also provides a wealth of additional nutrients that contribute to overall health. Experiment with different recipes and cooking methods to discover the versatility and deliciousness of plant-based proteins!

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