Top 25 Vegan Protein Sources – Some Will Surprise You
Are you a vegan and looking for new protein sources? Well here is a list of the 25 best vegan protein sources plus a quick and easy avocado toast recipe to help you incorporate more protein into your diet.
- Spinach! Ever wondered why Popeye had such big muscles? Oh, well, it’s no wonder since he only ate spinach… which is 49% protein. And very tasty too if you ask me…
- Kale contains over 45% protein.
- Broccoli. Remember when we were kids and our parents forced us to eat broccoli? We hated it. Maybe it’s time to bury that hate and start eating it, since it’s a great source of protein.
- Green peas. Since we are talking about green vegetables, let’s not forget green peas. One cup of green peas contains almost the same amount of protein as a cup of milk.
- Cauliflower is another excellent source. Just like broccoli, this one was our enemy when we were young as well.
- Tofu is an awesome source of protein; no wonder vegans love it and add it to their diet. For each 100 gram you get 8.1 grams protein.
- Quinoa contains more than 8 grams of proteins per cup. This can be cooked in various ways. You can add it to your vegan chili in winter or simply serve it as breakfast.
- Mushrooms are really tasty and a really good source of vegan protein. So add them to your diet if you want your muscles to grow.
- Parsley has 34% protein and gives soup and other foods a great taste.
- Peanut butter is great in this matter too containing 15 grams of protein per peanut butter sandwich. Here we must add that the shorter the ingredient list is, the healthier the butter is. So try looking for short ingredient lists when you buy it from the supermarket.
- Soy is a great alternative to meat. It can be found in almost any supermarket and in different forms.
- Cucumbers are not only tasty but a great source of protein as well. It doesn’t matter if you eat them in a sandwich or in a salad, you’ll enjoy a good taste and a great protein ratio of 1:3.
- Green pepper is on the list too! 22% protein and you can add it to your sandwiches or cook it in a pan.
- Cabbage contains 22% protein and is a great option for your diet.
- Rice and beans form together an awesome protein team. So what are you waiting for? They are two of the cheapest and easiest to find vegan foods.
- Tomatoes contain a good amount of protein and are tasty and can be used in various recipes, in salads, or simply in sandwiches.
- Nuts. Peanut butter is a great source of protein, but raw nuts are also excellent as they contain not only healthy fats but a high amount of protein as well.
- Whole grain bread is another protein source containing 7 grams of protein per 2 slices.
- Hemp. Adding Hemp to your diet might be a very good idea. You can find it in cereal ingredient lists or you can get seeds that can be added in smoothies and pestos.
- Sesame, sunflower and poppy seeds are a good source of protein, and a really tasty one if you ask me. The sunflower seeds are the richest in protein, followed by sesame and poppy.
- Avocado contains 4 grams of protein per cup, and it is very tasty as well.
- Potatoes are very rich in protein. Especially the sweet potatoes.
- Seitan. For vegans it’s another great meat substitute and great source of protein.
- Non-dairy milk. It is not only an alternative for the lactose intolerant but also an excellent idea for vegans.
- Unsweetened cocoa powder is another amazing source of amino acids. Yes, it is true! You can get protein from eating chocolate. Even though it is bitter by itself you can combine it with almond milk and get a delicious drink.
So here is a list of 25 tasty protein sources for vegans. Do not forget to add these to your grocery list next time you go shopping! The avocado sandwich recipe is simple: Top toasted whole-grain bread with smashed avocado, lemon juice, greens, seeds or nuts, and olive oil. Enjoy your vegan protein!