Sixteen Plant-Based Proteins to Power Your Body
When my sweetheart and I shifted toward a plant-based lifestyle, one of the most common questions I got was, “But where do you get your protein?” Usually followed by a look of genuine concern, as though going plant-based meant my protein intake would be eating just nuts.
It’s a fair question, though. Protein is essential—it fuels our muscles, supports our energy, and keeps our bodies strong and steady. But here’s the truth: You can thrive on a plant-based diet and get all the protein you need. It just takes a little intention—and a few delicious staples in your kitchen.
Whether you’re fully vegan, just dabbling, or simply trying to eat more plants, this list is for you. These sixteen plant-based protein sources are kind to your body, your heart, and the planet. Plus, they’re easy to find and simple to love.
1. Lentils
Packed with 18g of protein per cooked cup. Toss them in soups, salads, or curry—you can’t go wrong.
2. Chickpeas (Garbanzo Beans)
About 15g of protein per cup. Great roasted for snacks or blended into hummus. And who doesn’t love hummus with vegetables and crackers?
3. Black Beans
Around 15g of protein per cup. Perfect in tacos, bowls, or just spooned over rice with avocado. Also good in black bean burgers or in a vegan chili.
4. Quinoa
A complete protein with 8g per cup. It’s light, nutty, and plays well with everything on your plate. Great to add to salads, vegetable bowls, and burgers.
5. Tofu
About 10g of protein per half-cup. Grilled, baked, sautéed—whatever your mood, tofu’s game. It’s versatile and great in dishes such as tofu scramble, baked with vegetables, and stir-fry dishes.
6. Tempeh
Even higher in protein than tofu at 15–18g per half-cup. It’s fermented and a little heartier—great in stir-fries, soups, and sandwiches, like tofu, it absorbs the flavors that it is cooked with.
7. Edamame
These little green gems make a great snack or side dish with just a pinch of sea salt, and provide a good amount of protein at 17g per cup,
8. Peanuts & Peanut Butter
Peanuts have 7g of protein per ounce; peanut butter has 8g per two tablespoons. I make peanut butter energy balls for a tasty, portable snack that provide a great pick-me-up during the day.
9. Sunflower Seeds
Sunflower seeds have 6g per of protein ounce, and they add crunch to salads, bowls, oatmeal, and even smoothie toppings. They also make a great snack on their own.
10. Chia Seeds
At 5g of protein per two tablespoons, chia seeds are an excellent addition mixed into overnight oats or smoothies for a fiber-and-protein power punch.
11. Hemp Seeds
Hemp seeds contain 10g of protein per three tablespoons. Sprinkle on anything—salads, avocado toast, fruit. Earthy and grounding. Great to add to smoothies, oatmeal, and yogurt cups.
12. Almonds & Almond Butter
If you’re tired of peanut butter or want to try something new, almonds and almond butter have 6g of protein per ounce. Great in trail mix, or a dollop of almond butter on apple slices.
13. Nutritional Yeast
Nutritional yeast contains 8g of protein per two tablespoons. Bonus: it tastes like cheese and is packed with B12. You can add it to pasta sauces, soups, and tofu scramble. And it makes a delicious topping for popcorn!
14. Green Peas
At 8g of protein per cup, green peas are great to add to pastas, risottos, or just enjoy as a colorful side dish.
15. Whole Grains (Oats, Brown Rice, Ezekiel Bread)
Some people are surprised to learn that certain grains provide a decent amount of protein. Protein varies (5–9g per serving), but they’re great foundational foods.
16. Seitan
If you’re not gluten-free, this wheat-based protein boasts 21g per 3-ounce serving. A favorite for meat-like texture. Great in dishes such as tacos, stir-fries, meatballs, and curries.
The beauty of eating plant-based is that it doesn’t require perfection—just presence. Listen to your body. Pay attention to how food makes you feel. And remember, every small choice adds up to something big.
So next time someone asks where you get your protein, you can smile and say, “Oh, from all the beautiful plants that are loving me right back.”