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    Home » How To Vegan

    The Best Sources of Vegan and Plant Based Protein

    Published: May 10, 2020 · Modified: Aug 21, 2023 by Vanessa Sturman · This post may contain affiliate links · This blog generates income via ads · 3 Comments

    But where will I get my protein from?! It is one of the biggest myths that vegans don’t get enough protein. Even if you are already vegan, looking to eat more vegan food, or totally new to the diet, it’s really important to know the best sources of vegan protein. We’ve put together a quick reference guide on the best sources of vegan protein, as well as delicious high protein vegan recipes and meals which are quick, easy and delicious! 

    If you're looking for more guidance on making plant based eating easy, without the confusion and hours in the kitchen, you can have a copy of our FREE guide of Top Tips and Tricks for making plant based easy - get it here!!

    Jump to:
    • 🍽️Bean Recipes
    • 🌱Tofu Recipes 
    • 🍄Vegetable Recipes
    • 🌾Grain Recipes
    • 🐦Seed Recipes
    • 💪🏽TVP Recipes
    • 🥜Nuts Recipes
    • 🥓Seitan Recipes 
    • 🥩 Commercial Meats
    • 🌿Extra Protein
    • 💬 Comments
    Vegan Protein info graphic this recipe
    Handy Guide of the top vegan protein sources

    We have been trained to think the only foods that have lots of protein are meat, fish, eggs and dairy. Plants are packed with vegan protein; some more than others. We'll show you the ones you can make high vegan protein meals from.

    The quick reference guide below will help you identify the highest vegan protein sources, and some great vegan protein recipes and meals to build into your diet. You don’t have to eat them all at once! All you need to do is ensure you eat a variety of foods and experiment with what you like best.

    🍽️Bean Recipes

    An absolute vegan staple. Available in many forms and very versatile in cooking. They are also low in fat and high in fibre. The best known are chickpeas and lentils, but there are other fantastic ones like aduki beans, butter beans, kidney beans, black-eyed peas, black beans, and more (all naturally gluten-free). These are some of our favourite high vegan protein recipes using beans, lentils and legumes.

    Lentil Koftas with Tomato Curry Coconut Sauce
    These mixed lentil koftas (which are also gluten free) with tomato curry coconut sauce are easy to make. The mixed lentils give a range of textures, which are full of flavour from the spices (they could even be eaten on their own in a sandwich without the sauce). The ‘meaty’ koftas with the creamy tomato sauce are the perfect combination.
    Lentil Kofta in creamy curry sauce
    Harissa Roasted Chickpea and Tomato Salad
    A delicious and easy salad made with harissa roasted chickpeas and tomatoes
    A bowl of harissa roasted chickpeas and tomatoes on a bed of arugula (rocket) with some nuts and dressing in the background.
    Lentil Hummus
    A delicious alternative to traditional hummus made with lentils in place of the chickpeas! Perfect snack, to spread on sandwiches or to take on a picnic.
    Basic Vegan Lentil Bolognese
    An essential recipe for the vegan kitchen. This lentil version of a classic bolognese is delicious, versatile and easy.
    A bowl of lentil bolognese with spaghetti.

    You can buy beans, lentils and legumes in tins or dried from pretty much anywhere. It’s more cost-effective to buy them dried and cook them yourself. We love buying our beans and lentils from Wholefoods Online, like these chickpeas in bulk (affiliate link).

    🌱Tofu Recipes 

    Tofu (made from soya, and naturally gluten free) is something you’re probably more familiar with from Asian cooking. However, it is super versatile for all cuisines, and packed with protein! Brilliant as a meat substitute, as well as for replacing eggs. Scrambled tofu generally uses silken tofu (which is also great for baked vegan cheesecake!) - I buy Clearspring Organic Silken Tofu (affiliate link). Check out these high vegan protein recipes!

    Perfect Silken Tofu Scramble
    An easy to adapt vegan tofu scramble recipe using silken tofu for a perfect texture.
    Tofu Scramble on a plate with a piece of toast.
    Vegan Asparagus & Pesto Quiche
    Delicious vegan quiche made with spring Asparagus. Perfect for picnics and al-fresco dining.
    Vegan Tofu Halloumi
    A delicious way to enjoy halloumi, but made vegan! Made with firm tofu, this has that unique texture of halloumi and a yummy flavour!
    Vegan tofu halloumi on a plate with some chilli sauce and lemon.

    🍄Vegetable Recipes

    All vegetables have protein, but to varying degrees. Getting a variety of vegetables is absolutely key for health (it's not all about protein!), but if you are looking for extra vegan protein recipes that are high in fibre and use lots of vegetables, then mushrooms and peas are great. Asparagus, spinach and broccoli also come high on the list. Here are some of my favourite high protein vegan meals with high protein vegetables.

    Mushroom and Smoked Tofu Bourguignon
    A rich Mushroomy vegan French inspired dish that's full of red wine and delicious warming flavours. Perfect for cozying up on dark winter nights.
    mushroom and tofu bourguignon in a pot
    Vegan Wild Garlic Pesto & Pea Risotto
    A delicious and easy spring risotto making the most of seasonal wild garlic & peas.
    Wild Garlic Risotto with extra Peas

    🌾Grain Recipes

    Grains are brilliant as they are complex carbohydrates and a great source of energy. There are so many more grains than just rice, and many that are high in protein such as oats and wild rice (affiliate link). Then we have pseudograins - these are grain-like but are actually technically seeds. They can substitute any grains, so we've put them in this category. They are naturally gluten-free, and include things quinoa (affiliate link), millet, buckwheat (affiliate link) and teff. Here are some high vegan protein grain meals, including a yummy breakfast I eat most days!

    Vegan Superfood, High Protein Breakfast Bowl
    I love my Vegan Superfood, High Protein Breakfast Bowl recipe as it is packed full of healthy, delicious, wholefoods, keeps you full for hours and is colourful and fun! Made with quinoa flakes or oats, all sorts of nuts and seeds, and topped with yoghurt, fruit and nut butter. Bonus: you can choose what you put in it; the kinds of fruits you like best, nuts, and your favourite nut butter.
    Vanessa's Breakfast Bowl with lots of ingredients
    High Protein Quinoa Tabbouleh Salad
    An easy to make summer salad made with zingy ingredients that are perfect for taking to a BBQ or picnic
    Quinoa Tabbouleh Salad with Edamame beans in a bowl

    🐦Seed Recipes

    Seeds are high in energy, nutrients, protein and good fats, so they are very filling, and naturally gluten free. For your roast dinner, a nut or seed roast will give you that high protein centre-piece. We have some incredible high vegan protein recipes you can make with seeds. Of course, you can also use seeds on salad or breakfast, and they make great high energy snacks!

    Vegan Lentil and Seed Roast without Nuts
    This Vegan Lentil and Seed Roast is a filling, flavourful and protein-packed centrepiece. It will impress your guests with its crunchy top and moist centre, and never make you feel you have missed out on the occasion! It can also easily be made gluten-free and is perfect for those suffering with nut allergies.
    Lentil Loaf with seeds ready to eat.
    Easy Chia and Flax Seed Crackers (Vegan & Low Carb)
    Delicious and easy to make crackers that are full of seedy goodness (and just happen to be gluten free!)
    Chia and Flax seed crackers ready to eat in a bowl.

    💪🏽TVP Recipes

    An odd acronym I know! TVP is just dehydrated soya. TVP is great as a vegan meat substitute, and has the same texture as meat. So you'll often find this ingredient in high vegan protein recipes. It is easy to use in cooking and takes up flavour really well. It is also has a long shelf life and is gluten free. Yay!  

    You can order it online as chunks (great for vegan curries and stews) or as smaller mince pieces (affiliate links).

    Gourmet Vegan Spaghetti Bolognese
    Vegan Spaghetti Bolognese with soya mince
    Amazing BBQ-able Vegan Bean Burgers
    Every BBQ needs a decent bean burger. This one keeps vegans and everyone else who loves a burger happy!

    🥜Nuts Recipes

    Similar to seeds; they are high in good fats and protein, and naturally gluten free. You are likely familiar with the many kinds of nuts from almonds, brazils and pecans, to cashews, hazelnuts and walnuts. These can be used in cooking, on breakfasts or as snacks on their own. So many high vegan protein meals can be made with nuts!

    Peanuts are also very popular and a go-to of mine in the form of peanut butter (strictly speaking peanuts are a legume, but they act in many ways like a nut). The bulk of my nut butter is Biona's Organic Peanut Butter (affiliate link) which you can buy in massive tubs! It's delicious, and I use it for breakfast, snacks and cooking. You can see our other favourite nut butter brands, including cool flavours like Cashew Caramel and Cheezy Savoury versions! I love these high vegan protein recipes below, including sweet and savoury.

    Easy Vegan Cashew Cream Cheese
    Yummy vegan alternative to soft cheese. Made with whole ingredients and super yummy
    Vegan Cream Cheese in a pot.
    Super Satay Sauce
    A deliciously versatile Satay sauce that can be used as a marinade, as a dip or as a noodle dressing.
    Super Satay Sauce ready to spoon over a dish
    4 Ingredient Vegan Chocolate and Nut Butter Icecream
    Made from 4 pure ingredients and takes just a few minutes. Totally dairy free and gluten free, with no added sugar and lots of protein. The main base is bananas and it is chocolately, nutty and smooth. I never dreamed I could eat such healthy and delicious icecream as a plant based vegan, or make it so quickly in my blender for instant gratification.
    Vegan 4 Ingredient Icecream in two bowls with strawberries & nuts
    Vegan Peanut Butter Chocolate Chip Cookies. (Gluten Free!)
    Delicious cookies that happen to be gluten free too! They have the perfect combination of chocolate and peanut butter, plus a sprinkle of sea salt for a little extra 'something'.
    Peanut Butter chocolate chip cookie being broken to show the melted chocolate chips.

    Vegan and plant-based cheeses are often made with nuts, making them high in protein (they are also very high in fat, so have them in moderation). Supermarkets now stock Nush, which is nut based and full of good bacteria for your gut. There are some fantastic artisan vegan cheeses we reviewed which we think you'll love. 

    🥓Seitan Recipes 

    Seitan is basically the gluten protein from wheat - so it is virtually pure protein. It is an amazing ingredient to cook with and tastes so much like meat. The raw ingredient comes in the form of flour, called Vital Wheat Gluten (affiliate link). This ingredient is perfect for high vegan protein recipes.

    Ultimate Vegan Seitan Burger
    The tastiest vegan burger ever! Full of black beans & mushrooms, with the extra meatyness of seitan!
    A yummy vegan seitan burger in a bun with all the trimmings.
    Basic Vegan Seitan Chicken (No Wash Method)
    Simple ingredients make this basic No Wash Vegan Chicken Seitan wholesome and full of protein.
    Shreds of Seitan Chicken

    🥩 Commercial Meats

    These are great for when you need something quick, and can't be bothered to do too much cooking. Some of the best-known brands are Beyond Meat and the Impossible Burger. However, so many more have popped up; we love THIS Isn't Bacon and the rest of their range, which we used with our Pumpkin Spiced Pancakes below, and Plant Kitchen Chorizo Sauages which we make a mean pasta dish with, also below. There are also some amazing long-standing brands like Linda McCartney and Quorn (double check the labels as not every single product they do is vegan). Here are some of our high protein vegan recipes using commerical products.

    Vegan Red Pepper and Chorizo Mafalda Pasta
    A delicious pasta dish made with caramelised sweet peppers, accented with sharp capers and smokey vegan chorizo. The mafalda pasta is the perfect vehicle to hold the sauce!
    Red Pepper and Chorizo Pasta in a bowl
    The Best Vegan Pumpkin Pancakes with Facon and Maple Syrup (Gluten Free!)
    These easy vegan pumpkin pancakes are fluffy, gluten free, filled with spices, and delicious topped with facon and drizzled in maple syrup!
    Mustard Glazed Cocktail Sausages
    A simple way to glaze your Christmas vegan cocktail sausages with just 3 ingredients, giving a crispy and sticky outside. Perfect for canapes or Christmas dinner itself!
    Vegan Sausages with sticky mustard glaze in a roasting dish.

    🌿Extra Protein

    You may want to buy protein powders for your smoothies. I personally prefer pure and unsweetened products, so I use Organic Hemp Protein (affiliate link) each day in my vegetable smoothie. This vegan product is more cost-effective than other mixed and sports branded protein powders. Another one I’ve tried in the past and really like is Vega Protein (affiliate link). This one genuinely tasted really good and I used it for several years. 

    Lots of recipe choices here to get those high vegan protein meals in to your diet! They will keep your diet healthy, varied and fun. If you love making meaty vegan dishes, you'll love these 25 of the Best Meaty Meat-Free Recipes. Experiment, see what you like best, and we'd love to know what you’ve tried and enjoyed!

    Vanessa x 

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    1. Janice says

      July 31, 2020 at 4:00 pm

      Just wanting more information

      Reply
      • Vanessa says

        August 02, 2020 at 3:02 pm

        Hi Janice. Thanks for your comment. What other information would help you. We are plant based coaches too and have a group on Facebook called How To Go Plant Based where we give advice, and share ideas & inspiration. Do let us know how we can help https://www.facebook.com/groups/howtogoplantbased/

        Reply

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    Vegan Protein info graphic
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    Collage of vegan dishes high in protein