Veganism is a way of living that excludes animal products, including meat, eggs, and dairy. This limits the number of amino acids and fatty acids in the diet, so figuring out other sources to replenish these essential nutrients is integral for any plant-based eater. Here are some of the most protein-packed vegan sources you can find.
Tofu is a plant-based product made from soy milk and water. It is high in protein and low in calories, making it a good option for people who want to lose weight. You can eat tofu raw or cook it with other ingredients to create different dishes.
Quinoa is a gluten-free source of protein that can be used in place of rice or grains. It’s a great source of amino acids, minerals, B vitamins, and fiber.
Quinoa is often referred to as a superfood since it contains many nutrients and is easy to include in a vegan diet. You can use it instead of other grains in soups and stews, add it to salads, or even bake it like a grain.
Edamame, or soybeans, are often eaten in Asian cultures. Like other beans, edamame is high in fiber, iron, and B vitamins. Soy is also a good source of plant-based protein, with an average serving containing 8 grams of protein.
Edamame is often eaten as a snack or appetizer in restaurants, but it can also be added to salads, soups, or stews.
Whole grains and cereals
Whole grains, including oats and quinoa, are vegan-friendly and a great source of fiber. Whole grains are also high in B vitamins, iron, and zinc.
Whole grains are also higher in protein than refined grains, like white flour, which have been stripped of vitamins, minerals, and fiber.
Try adding oats to your morning smoothie or making energy bars.
Like plant milk, dairy-free yogurts can provide a decent protein punch, depending on the brand.
Different types and brands of dairy-free milk can provide plenty of health benefits and protein.
Often made with pea protein or soy, every brand has different nutrition labels, which is why it is always important to read the labels and consider which has the best nutrition profile for your diet.
Beans are a great source of protein, fiber, minerals, and vitamins. They’re also packed with antioxidants.
White beans and black beans are both vegan-friendly.
Chickpeas are another great option and can be used in various ways, from salads and soups to curries and stews.
Hemp seeds are a good source of plant-based protein. They are high in omega-3 fatty acids.
You can eat hemp seeds as part of a snack or add them to recipes to make them more nutritious.
Other nuts and seeds
Some of the best seeds for a vegan diet include chia seeds, flaxseeds, hempseeds, pumpkin seeds, cashews, almonds, and sunflower Seeds.
These seeds can be used to create tasty and nutritious meals. For example, chia seeds can be added to smoothies or oatmeal, while flaxseeds can be ground into flour to