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10 Best Vegan Sources of Protein with Health Benefits and Dishes You Can Make

Meat eaters are always concerned where the vegan community gets their protein from. They picture a vegan to be skinny, have a dried up skin, and frizzy, damaged hair. But the truth is that vegans have some healthy and delicious vegan sources of protein. If you are also wondering what the best vegan foods high in protein are, here’s a list of them:

1. Fruits and Vegetables:

Fruits and Vegetables Image as Vegan Protein Source

Fruits and Vegetables are great vegan sources of protein. There are certain fruits and vegetables that have high protein content than the others. You must include a balance of fruit and vegetable as the best vegan sources of protein. Vegetables and fruits with the most protein content are:



1.     Broccoli

1.     Guava

2.    Spinach

2.    Mulberries

3.    Asparagus

3.    Bananas
4.    Artichokes

4.    Nectarines

5.    Potatoes

6.    Sweet Potatoes

7.    Sweet Corn


2. Chia Seeds:

One tablespoon of chia seeds contains about 3 grams of protein. Chia seeds are one of the great vegan sources of protein because they come loaded with all essential amino acids.

They’re rich in omega-3 fatty acids, fiber, and antioxidants. They become swollen if soaked in water. Many delicious meals, smoothies, and puddings can be prepared with chia seeds. Here you can read more of proven of health benefits of Chia Seeds.

3. Oats

Vegan Source of Protein Oats Dish Image

Oats make delicious vegan sources of protein containing about 8 grams of protein per cup. They’re a healthier option to be used in meals than rice. They’re nutritious, rich in antioxidants, and filling enough so they can help you lose weight. It can be used to create delightful dishes such as

  1. Sweet Potato Pie Oats
  2. Chocolate Cake Oatmeal
  3. Banana Bread Baked Oatmeal
  4. Peanut Butter
  5. Jelly Oatmeal

4. Soy Milk

Soymilk is obtained from soybeans and is a cholesterol-free, low-fat, plant-based vegan source of protein. It contains about 8g of protein per cup. It is also a source of vitamin-D and B12. With soymilk, you can make:

  1. Pancakes
  2. Oatmeal
  3. Muffins
  4. Smoothies
  5. Coffees

5. Quinoa

Image of Quinoa as Protein Rich Dish for Vegans

Quinoa is a nutritious, fiber-rich source of protein which contains 8g of protein per cup. It contains many essential amino acids and has a low glycemic index which is beneficial for people with diabetes. It can be an alternative to rice in many meals. Some healthy vegan meals including quinoa are:

  1. Crunchy Veggie Wraps
  2. Spinach-Tomato
  3. Quinoa Casserole
  4. Quinoa Salad

Here See: All Types of Paratha, Their Recipes, and Cooking Method [Includes VEGAN]

6. Chickpeas

A versatile vegan sources of protein, the chickpeas contain about 15 grams of protein per cup (cooked). They’re not just filling but also provide you a great boost of energy. A rich source of vitamin, minerals, and fiber such as good digestion and maintaining weight.

They’re the star ingredient of tasty hummus and many more meals such as:

  1. Roasted French Onion Chickpeas
  2. Chana Masala Stuffed Potatoes
  3. Quinoa Salad with Chickpeas

7. Peanut Butter

Peanut Butter as Vegan Source of Protein Image

Peanut butter is absolutely delicious when combined with some vegan Nutella. It is a tasty vegan source of protein that yields about 8g of protein in just 2 tablespoons. Peanut butter gives you an energy boost and is beneficial for your heart, bones, weight loss, and lowers chances of the development of diabetes. You should also make these 10 Tasty and Healthy Shakes a Part of Your Breakfast.

8. Kidney Beans

Kidney beans contain about 43g of protein per cup. An awesome vegan source of protein which is a personal favorite as well. It helps lower cholesterol, improves memory, gives you an energy boost and is absolutely mouth-watering. Kidney beans meal ideas are absolutely delicious such as:

  1. Red Beans Vegan Chilli
  2. Kidney Bean Curry
  3. Wild Rice and Kidney Beans

9. Lentils

Lentils Food Image for Vegans

Lentils are not just the best vegan source of protein but they also fill you up and give you a great energy boost. About 24g of protein is consumed with one cup of lentils, isn’t that just great?

What’s better is the fact that they contain a lot of protein and are rich in iron and folate. They’re low in calories and you can include them in your diet if you’re trying to lose weight as they satiate your hunger. Here is our free 900 Calorie Diet Plan to Lose 10 KG in 10 Days if you are interested.

10. Mushrooms

Mushrooms are also good enough vegan sources of protein to make a place in this article. It contains 3g of protein per cup and can be absolutely mouth-watering. Mushrooms are rich in selenium antioxidant and protect the body from free radicals, strengthens immunity and prevents cancer or heart diseases. These babies can replace chicken in most dishes.

If you’ve just become a vegan and are craving a meaty taste you should definitely opt for mushrooms.

Some great mushroom containing dishes include; Mushroom soup, Vegan Fettuccine Alfredo, Mushroom Sandwiches and so on.


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