5 Great Vegan Sources of Protein

It seems like the question never gets old. It is the topic of many discussions online, and it is a question I am asked at least once a week, "Where do you get your protein?" These six words are now music to my ears because I have educated myself on the topic. I have done my research, and I enjoy discussing vegan protein sources with non-vegans, new vegans, and everyone in between. There are many great vegan sources of protein, but I wanted to highlight a few of my favorites.

1. Quinoa

Quinoa contains over eight grams of protein per serving. It is also high in fiber and considered a "complete protein" because it contains all the essential amino acids. 

My burrito recipe is packed with quinoa and an abundance of protein.

Spelt

Spelt contains over 10 grams of protein per serving. It boosts the immune system, builds strong bones, and it's a great wheat alternative for those with gluten sensitivities. 

Spelt comes in many forms. I paired my tofu scramble recipe with delicious spelt English muffins.

Black Beans

Packed with almost eight grams of protein per serving, black beans have a variety of health benefits. They are high in fiber, naturally low in sodium, and the selenium content helps fight cancer.

Black beans can be used in a variety of ways. I like to use them in my cheeseburger avocado pizza recipe.

Tofu

One half-cup serving of raw firm tofu contains over 10 grams of protein. Tofu is also a great source of amino acids, iron, and calcium. Just look for organic, non-GMO tofu. 

Tofu is an amazingly versatile product. There are several great brands that produce quality products. I use Tofurky Slow Roasted Chick'n in my vegan chicken salad recipe. It fools non-vegans every time!

Walnuts

A one ounce serving of walnuts contains 4.3 grams of protein. Walnuts are also rich in omega-3 fatty acids and help fight coronary diseases. Walnuts are a great source of vitamin E and promote healthy skin as well.

My lettuce wrap recipe with "walnut meat" shows how walnuts can truly be transformed into a savory and delicious meat substitute.

The vegan plant based protein list is long. It is great to know that we can get all of our protein, vitamins, and minerals from eating a plant based diet. If someone persists in asking you about more vegan sources of protein, here are a few more things you could mention:

1. Lentils
2. Amaranth
3. Wild Rice
4. Non-dairy milk (soy, almond, cashew, etc.)
5. Pumpkin Seeds
6. Oatmeal
7. Tempeh
8. Spinach
9. Broccoli
10. Almonds
11. Nutritional Yeast
12. Chickpeas
13. Edamame
14. Nut butter
15. Sprouted grain bread
16. Hempseed
17. Green peas
18. Chia seeds
19. Spirulina
20. Avocado