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10 Plant-based Proteins You Should be Eating

Advice, Lifestyle, Nutrition Topics

plant-based proteins you should try

Today I’m talking all about my favorite top 10 plant-based proteins that anyone and everyone can start incorporating into their diets! “So where do you get your protein?” is probably one of the most common questions those practicing a plant-centric lifestyle get, and now you can supply them will all this knowledge and say, “Here!”.

TOP 10 PLANT BASED PROTEINS to incorporate daily

lentils

1. LENTILS

Lentils are an amazing source of protein, carbohydrates, and fiber. Lentils are considered to be a starchy protein. Split green peas can be also added into the same category as lentils.

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
  • Top on salads, Nourish Bowls, or One Bowl Skillet Meals
  • Combine with rice or quinoa for a hearty meal
  • Use to make vegetarian meatballs, loafs, or burgers
  • Use as a taco filling or meat sauce for spaghetti
  • For more information on the nutrition and health benefits of lentils, click here.

Hemp Seeds Nutrition Stripped, health benefits of, nutrition facts

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 that 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 (like the Kale Hemp Tabbouleh)
  • Stir or blend 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 in hemp seeds
  • Sprinkle on top of porridge, oatmeals, or other cereals
  • Add into baked goods and desserts for added protein
  • For more information on the nutrition and health benefits of hemp seeds, click here.
  • RECIPES using hemp seeds, click here.

3. CHIA SEEDS

Chia seeds are an ancient seed that have been used for centuries for their amazing properties to absorb water and turn into a gel-like substance thanks to the soluble fiber content in the seeds. Because of 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-3’s).

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.
  • Soak in water for a Chia Fresca/Bubble Water for a refreshing and hydrating beverage
  • For more information on the nutrition and health benefits of chia seeds, click here.
  • RECIPES using chia seeds, click here.

Quinoa Nutrition Stripped, health benefits of, nutrition facts

4. QUINOA

Quinoa is a gluten free grain (technically a seed) that is 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 in a Nourish Bowl or One Bowl Skillet Meal
  • Use as a 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 as a side dish
  • Quinoa can also be used as a pilaf, such as the Citrus Quinoa Pilaf
  • For more information on the nutrition and health benefits of chia seeds, click here.
  • RECIPES using quinoa, click here.

spirulina

5. SPIRULINA

Spirulina is incredibly protein rich and one of the few sources of plant-based protein that is mostly protein by dry weight (about 70%). It’s deep blue-green in color and will change anything you mix with it into 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:

6. NUTRITIONAL YEAST

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

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 Classic Cashew Cheese
  • For more information on the nutrition and health benefits of nutritional yeast, click here.
  • RECIPES using nutritional yeast, click here.

sunflower seeds

7. SEEDS

Seeds such as sunflower, sesame, chia, hemp, flax, and pumpkin seeds are all both protein and mineral rich. Seeds vary from type, and 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 seeds 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 content
  • Use in granola, Nourishing Muesli, or other baked goods
  • Grind and use as a “flour” in gluten free baking
  • Grind or pulse coarsely and use in desserts such as the Raw Peach Tart
  • Use in desserts, snacks, truffles, and raw bars for a nutrient dense boost
  • Make your own seed butters by blending
  • Sprinkle on top of oatmeal, porridges, or cold cereals for crunch and protein
  • For more information on the nutrition and health benefits of seeds, click here.
  • RECIPES using seeds, click here.

almonds

8. NUTS

Nuts such as almonds, walnuts, cashews, pistachios, brazil nuts, and more are not only rich in minerals, Vitamin E, and healthy fats, but are also protein rich. Nuts vary from type, and 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. Brazil nuts are my close second favorite because they’re rich in selenium. Just eating 1 a day makes up 100% of your DV for selenium.

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 content
  • Use in granola, Nourishing Muesli, or other baked goods
  • Grind and use as a “flour” in gluten free baking
  • Grind or pulse coarsely and use in desserts such as the Raw Peach Tart
  • Use in desserts, snacks, truffles, and raw bars for a nutrient dense boost
  • Make your own nut butters by blending
  • Sprinkle on top of oatmeal, porridges, or cold cereals for crunch and protein
  • For more information on the nutrition and health benefits of nuts, click here.
  • RECIPES using nuts, click here.

Beans Nutrition Stripped

9. BEANS

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

Nutrition: 1 cup cooked beans = around 15g protein

Uses:

  • Cooked with your favorite spices and seasonings and eaten plain
  • Top on salads, Nourish Bowls, or One Bowl Skillet Meals
  • Combine with rice or quinoa for a hearty meal
  • Use to make vegetarian meatballs, loafs, or burgers
  • Use as a taco filling or meat sauce for spaghetti
  • For more information on the nutrition and health benefits of beans, click here.
  • RECIPES using beans, click here.

10. TEMPEH/ORGANIC TOFU/EDAMAME

Soy containing 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 is 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, for example create 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.
  • RECIPES using tempeh, click here.

Other articles you’ll might like: 


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Top Ten Plant based Proteins.

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Share Your Thoughts

  1. Thank you soo much for this guide! Love the nutritional info + cooking suggestions!

  2. Thank you for such an informative and beautiful guide! I wasn’t aware of Spirulina but will definitely work with it to incorporate in my recipes from now on! Outstanding!

    1. Thank you! Feel free to share this article with your friends too- I love spirulina 😉

  3. I wish they let hemp products into New Zealand 🙁

  4. […] I may be obsessed with Mckel, but she’s always damn right. Talking plant-based protein. […]

  5. Thank you for this amazing guide! You’re an inspiration, as always!

  6. The internet is telling me there are 18g protein in 1 cup cooked lentils…where did you get the 30g number? Thanks!

    1. Thanks for catching that typo Sarah! It’s 18g protein for 1 cup cooked!

  7. Hi Mckel,

    I am a dietetic intern in NJ, and have been following your blog as well as your Instagram account for some time now. I’m a huge fan!!

    When talking to people about eating healthy, a common concern that I have noticed is the high price of “healthy foods.” From experience, I know that eating a mostly plant-based diet can be very expensive. In terms of sources of protein, beans and legumes are often fairly cheap, but the others you have listed can get pretty pricey compared to eggs, lowfat diary, and canned meats (tuna, chicken, etc.). How would you suggest people find the balance between choosing the most healthful foods and sticking to a budget?

    1. Hi Kimberly,
      Thank you for your kind words and support of NS! Such a great question, have you checked out my “how to eat healthy on a budget” blog post? Those are my personal and best suggestions 😉

  8. […] 10 plant-based proteins you should be eating. I just can’t get enough of Nutrition Stripped […]

  9. […]  10 Plant-Based Proteins You Should Be Eating via Nutrition Stripped […]

  10. What a fantastic post, thank you for sharing. The free download is just perfect, I’m going to hang it up inside my pantry. I know I need more protein as I eat very little meat but for some reason I never think to add most of these foods to my meals. The print out will be the perfect reminder! 🙂

    1. That’s so awesome! That’s exactly why I make the download- please feel free to share the post with your friends as well <3

  11. Thank you so much for this list!

  12. Hi McKel!

    I love your blog and read it religiously. Since you are my inspiration and source of vegan nutrition, I have a question to ask you.

    I’m currently trying to lose weight and am following a somewhat low carbohydrate diet, with plenty of fresh veggies and some fruit and protein and healthy fats. I’m sure you are aware of the huge debate on soy and soy foods, and I don’t believe they are bad for you, but considering that I am trying to eat less carbohydrates, I have been eating either tofu or tempeh 4 or 5 times a week. What is your opinion on this? Are there any drawbacks to consuming this much soy? (other than lack of variation which I am conscious of?) I am concerned about the possible skin problems, weight gain, or health problems that many say come from eating too much soy.

    Your opinion matters so much to be, and I love your blog so much!
    Thanks for taking the time to answer!

    Tory
    NC, USA

  13. […] Pantry; also I think you may enjoy reading up on several of “The Basics” posts about plant-based proteins, plant-based protein powders, and more about protein in general- these are always helpful […]

  14. Hi McKel,

    Thanks for this great resource! How many grams of protein do you suggest one eats per day when following a plant based diet? Or better yet, what is the ideal protein/carb/fat ratio one should shot for on a daily basis to be healthy and lean?

    Thanks,
    Jen

    1. Hi Jen, that’s definitely an individual question based on your goals (in terms of the macronutrient ratios), and protein per day again is very individualized. I have a protein part 2 blog post where I’ll advise you all on how to figure it out. In the meantime check out protein, part I! Thanks!

  15. […] Force contains an innovative blend of plant-based ingredients that are all-natural and made to assist in speeding up recover time after a workout as well as […]

  16. Thank you so much for this. I’ve recently embarked on a fully plant-based lifestyle and protein is a constant struggle.

    I was just wondering, what is your take on mushrooms as a source of plant-based protein?

  17. […] I don’t want to eat dead animals. I don’t think it’s cool to eat blood or have any part in the suffering of another earthling. I also know (and you should too) that colon cancer is most common amongst people with a diet rich in red and processed meat. Not nice to think about, but do yourself a favour and google “colon cancer” in case you have any doubts. I am shit scared (see what I did there) of that type of cancer. Right now, it’s the third most common type of cancer – globally. Anyway… I am saying: take care of yourselves and listen to your body and keep it strong. Do your research. Tonight a friend asked what plant based proteins I am eating and I was like “what is that” because even though I’ve been eating all those foods she mentioned like beans and lentils – I didn’t know that they’re proteins. Cause I’m the worst. So if you’re looking for a list of meat alternatives that nourish all the right boxes, find one here. […]

  18. Delicious! I really want to try tempeh and nutritional yeast!

    1. Hope you try it out, it’s a good one!

  19. […] get enough vitamins, minerals and protein in your diet is important for many reasons. I came across this article with some great options on how you can get this in your diet with plant based proteins. Do you have […]

  20. […] 10 Plant Based Proteins You Should Be Eating […]

  21. […] This post was inspired by Nutrition Stripped – 10 plant-based proteins you should be eating […]

  22. Great post! This was so helpful. Your nutrition posts are my favorite!

  23. […] are plenty of ways to meet your protein requirements by eating non-meat foods. Not only can vegetarian proteins build your muscles, replenish your cells, and repair your […]

  24. […] the iron and protein. The thing is, there are several plant-based options that offer both iron and protein in abundance and I would encourage everyone to incorporate them into their diets or at least […]

  25. Hi, What kind of food contain carbohydrate, vitamins, minerals and antioxidants together? Thanks

    1. Great question and hard to answer- so many foods contain all of those at once, whole foods are great sources of these nutrients.

  26. […] based sources include poultry, red meat, fish and cheese while plant-based sources include tempeh, quinoa, beans, lentils, nuts and […]

  27. […] almonds, hazelnuts, pistachios, pumpkin and sunflower seeds and surprisingly has a good amount of protein for a dessert recipe! It’s slightly sweet and salty, which is one of my favorite […]

  28. thank you for this healthy knowledge on food

    1. McKel Hill says:

      You’re welcome!

  29. […] are vitamins and essential minerals. Mothers should supplement not only animal protein but also plant protein for your baby. The nutrients from the vegetables will help the baby’s body produce antibodies. […]

  30. […] Quinoa is full of protein, providing around 8-grams per ½ cup […]

  31. […] Yeast: Considered a staple food item in plant-based diets, nutritional yeast has a cheesy flavor, high amounts of B vitamins and is […]

  32. […] plenty of all natural plant foods have plenty of protein and amino […]

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