Why Protein Matters in a Plant-Based Diet

Protein is an essential macronutrient that is needed for the body to function optimally. Protein plays a role in muscle repair, metabolism, and satiety. ^[1] Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets—A Review. Nutrients. 2019;11(11):2661. doi:10.3390/nu11112661 If you are following a plant-based diet, you’ll need to pay attention to the amount of protein you’re consuming, if you are under-eating protein, your lean muscle tissue is not being fed which can have negative health consequences.

Vegans can obtain protein through foods such as soy, nuts, seeds, protein supplements, and certain grains. Vegetarians can get protein through additional high-protein foods, such as eggs and dairy products.

The recommended daily allowance (RDA) for protein for adults is based on body weight. It is 0.8 g of protein per kilogram of body weight. ^[2] Harvard Health. How much protein do you need every day? Harvard Health. Published June 22, 2023. Note that protein requirements change based on activity level and if someone is dealing with certain medical conditions. To get your unique protein needs, it is best to consult a qualified healthcare provider.

Top Plant-Based, High Protein Foods (Best Vegan Protein Sources)

If you want to incorporate more protein-rich vegetarian foods into your diet, consider trying some of the options below.

Lentils and Legumes (Lentils, Chickpeas, Beans)

Lentils and legumes can be a fantastic, plant-based source of protein for both vegans and vegetarians. Lots of beans or legumes can be included for easy plant-based protein boosters. There are several high protein vegan recipes with lentils on the web as an easy reference.

While all beans, lentils, and legumes will vary slightly in nutritional content, in general they provide: ^[3] Polak R, Phillips EM, Campbell A. Legumes: Health benefits and culinary approaches to increase intake. Clinical Diabetes. 2015;33(4):198-205. doi:10.2337/diaclin.33.4.198

• 8 g of protein per ½ cup serving, or about 16g of protein per cup.
• A rich source of fiber, iron, and folate.

If you want to add more lentils and legumes to your diet, try these meal and snack ideas:

• Lentil soups
• Salad with lentils, crispy chickpeas and avocado
• Stir fried lentils with brown rice, black beans, bell peppers, tomato, and tempeh

Soy Products (Tofu, Tempeh, Edamame)

Soy products are another rich source of plant-based proteins for vegans and vegetarians. There are several soy-based foods, including tofu, tempeh, and edamame. These are especially great plant-based protein options because they can provide a complete protein source with all essential amino acids.

The protein profile for these foods is as follows: ^[4] Content - Health Encyclopedia - University of Rochester Medical Center. , ^[5] Content - Health Encyclopedia - University of Rochester Medical Center , ^[6] Edamame. USDA Food Data Central. Published April 1, 2019. Accessed October 16, 2025

Tofu

• Serving Size: 1 cup
• Protein Content: 20 g

Tempeh

• Serving Size: 1 cup
• Protein Content: 31 g

Edamame

• Serving Size: 1 cup
• Protein Content: 18 g

If you want to add more soy-based foods to your diet, try some of these meal and snack ideas:

• Tofu scramble with bell pepper and onion
• Stir fry with tempeh, broccoli, and quinoa
• Curries with tofu, mixed veggies, and rice
• Dried edamame snack

Quinoa and Whole Grains

Quinoa and whole grains also provide a good source of plant-based protein for vegans and vegetarians. While quinoa is a complete protein, providing all the essential amino acids, some whole grains may provide complementary proteins, meaning they may give you some amino acids, but not all. It is best to pair these grains with other incomplete or complete plant-based proteins to make sure you are absorbing enough protein.

The protein profile for quinoa and some whole grains is ^[7] Content - Health Encyclopedia - University of Rochester Medical Center. , ^[8] Content - Health Encyclopedia - University of Rochester Medical Center. , ^[9] Content - Health Encyclopedia - University of Rochester Medical Center

Quinoa

• Serving Size: 1 cup
• Protein Content: 22 g

Whole Grain Bread

• Servicing Size: 1 slice
• Protein Content: 3 g

Brown Rice

• Servicing Size: 1 cup
• Protein Content: 5 g

If you want to add more quinoa and whole grains to your diet, try some of these meal and snack ideas:

• Breakfast bowl with scrambled eggs, quinoa, and avocado
• Whole-grain toast with puffed quinoa and almond butter [1]
• Salad with tofu, quinoa and roasted veggies

Nuts and Seeds (Almonds, Chia Seeds, Hemp Seeds, Pumpkin Seeds)

Nuts and seeds are another good source of bonus, plant-based proteins for vegans and vegetarians. They are high in some amino acids (some contain all amino acids), fiber, and healthy fats. They also provide good sources of omega-3 fatty acids (particularly walnuts, chia seeds, and flaxseeds), and other nutrients like zinc and iron. ^[10] Vos E. Nuts, omega-3s and food labels. Canadian Medical Association Journal. 2004;171(8):829. doi:10.1503/cmaj.1040840

The protein profile for some nuts and seeds is ^[11] Content - Health Encyclopedia - University of Rochester Medical Center. , ^[12] Franklin AM, Hongu N. Chia Seeds: A Comprehensive Review.; 2016 , ^[13] Clinic C. 5 Health benefits of hemp seeds. Cleveland Clinic. Published July 27, 2023 , ^[14] Content - Health Encyclopedia - University of Rochester Medical Center.

Almonds

• Serving Size: 1 cup
• Protein Content: 30 grams

Chia Seeds

• Serving Size: 2 tablespoons
• Protein Content: 4 grams

Hemp Seeds

• Serving Size: 3 tablespoons
• Protein Content: 9.5 grams

Pumpkin Seeds

• Serving Size: 1 ounce
• Protein Content: 7 grams

If you want to add more nuts and seeds to your diet, try some of these meal and snack ideas:

• Trail mix with a mixture of nuts and seeds
• Smoothie with banana, almond butter, yogurt, and spinach
• Chia seed pudding topped with berries

Seitan (Wheat Gluten)

Another great source of protein on the plant-based protein list is seitan. This is a meat alternative product made from wheat gluten.

Seitan provides around 21 g of protein per 1/3 cup serving, making it a very high-protein option for vegans and vegetarians. ^[15] Seitan Wheat protein. USDA Food Data Central. Published October 28, 2021. Accessed October 16, 2025 It also provides a meaty texture, so it can easily be incorporated as a meat substitute in some vegan and vegetarian recipes.

Since seitan is made from gluten, it is not suitable for individuals with gluten intolerance.

Spirulina and Nutritional Yeast

Other good sources of plant-based proteins for vegans and vegetarians are spirulina and nutritional yeast. These are two supplemental types of proteins that can be added to foods to provide a good protein boost. Spirulina is a blue-green algae that usually comes in powder form. ^[16] Harvard Health. By the way, doctor: Is spirulina good for you? Harvard Health. Published June 21, 2021.

Spirulina provides approximately 6 g of protein per 100 g and is easily incorporated into various recipes. It is about 60% protein by weight and is a rich source of vitamins and essential fatty acids. If you want to try incorporating spirulina into your diet, try blending it into a smoothie or mixing it into a baked good recipe.

Nutritional yeast is a food derived from inactivated fungus. ^[17] Gorman RM. Nutritional yeast: Does this savory, vegan seasoning pack a nutritional punch? Harvard Health. Published May 12, 2025. The way it is processed deactivates the fungus, the yeast cells die, and the result is a powdered product that has a savory flavor. Nutritional yeast is also rich in vitamins, including B vitamins, and provides approximately 5 g of protein per tablespoon serving. If you are looking to incorporate more nutritional yeast, try sprinkling it on top of popcorn or adding it to a salad.

Peas and Pea Protein

Peas and pea proteins are a good source of protein for vegan and vegetarian diets, which can be used in plant-based protein powders. Many plant-based proteins on the market choose pea-based protein because it is easily digestible for most people and is allergen-friendly.

One cup of peas provides approximately 8 g of protein, and pea-based protein powders typically contain around 15-20 g of protein per serving. [18] If you want to incorporate pea-based protein powders, try mixing them into a smoothie. You can also incorporate more peas into recipes like split pea soup or stir-fry, or as a vegetable side.

Combining Plant Proteins for Complete Plant Proteins

To get complete proteins, you can combine plant-based foods so that you get all the essential amino acids in your meals and snacks. Plant-based foods provide complementary proteins that, when combined, provide all essential amino acids. This is important for health optimization, as you need all essential amino acids for feeding your lean muscle tissue. ^[19] Dimina L, Rémond D, Huneau JF, Mariotti F. Combining plant proteins to achieve amino acid profiles adapted to various Nutritional Objectives—An exploratory analysis using linear programming. Frontiers in Nutrition. 2022;8. doi:10.3389/fnut.2021.809685

Some examples of complementary protein combinations include:

• Rice and beans
• Whole-grain bread with hummus
• Oatmeal with almond butter
• Quinoa salad with pumpkin seeds

If you want to balance your meals and snacks to achieve amino acid balance daily, use some of these tips:

• Create a list of food pairings that you enjoy, which provide complete proteins, as a handy reference guide.
• Include foods from different categories, such as beans, grains, and a nut or seed, in meals and snacks.
• Keep complete proteins, such as tofu, chia seeds, or tempeh, on hand in case you need them.
• Include variety in your daily meals and snacks to increase the chances of getting all the essential amino acids.

Practical Vegan Protein Meal Ideas for Protein-Rich Plant-Based Diets

If you need some meal inspiration to add more plant-based proteins to your diet, try some of these ideas:

Breakfast:

• Chia seed pudding with almond butter
• Oatmeal with walnuts and ground flaxseed

Lunch:

• Lentil and quinoa salad
• Veggie sandwich on whole-grain bread with hemp hearts and hummus

Dinner:

• Tofu stir fry with veggies
• Coconut curry with seitan, lentils, and brown rice

Snacks:

• Roasted chickpeas
• Smoothie with plant-based yogurt, almond butter, pea protein, and banana

How Plant Protein Compares to Animal Protein

Plant proteins differ from animal proteins in their amino acid profile and digestibility. There is a ranking system called the protein digestibility-corrected amino acid score (PDCAAS) that ranks proteins based on their digestibility. ^[20] Conzuelo ZR, Robyr R, Kopf-Bolanz KA. Optimization of protein quality of Plant-Based foods through digitalized product development. Frontiers in Nutrition. 2022;9. doi:10.3389/fnut.2022.902565 Plant-based proteins (except for soy) all rank less than 1, or 100% due to the plant compounds that interfere with their digestive abilities. This is why it is essential to combine plant-based proteins appropriately so you are digesting and absorbing enough protein.

If you have fitness goals, it is entirely possible to do so on a plant-based diet. If your diet is balanced enough in amino acids and complete proteins, you can hit your fitness goals with ease.

There are also other benefits to following a plant-based diet like the environmental sustainability reasons and health benefits including improvements to cardiovascular health and general anti-inflammatory effects. ^[21] Ldn KDMM Rd,. What is a plant-based diet and why should you try it? Harvard Health. Published March 28, 2024.

Tips to Maximize Protein Absorption

If you want to increase the absorption of the plant-based proteins, use these tips:

• Pair the foods with a source of vitamin C to increase the iron absorption.
• Avoid relying too much on processed vegan foods.
• Eat a varied diet of different food sources daily.

FAQs

What are the best high-protein vegan foods?

The best high-protein vegan diet includes tofu, tempeh, pea protein, and seitan.

Can you build muscle on a vegan diet?

Yes, you can build muscle on a vegan diet if you consistently fuel your body with enough complete proteins.

What plant foods are complete proteins?

The plant foods that are complete proteins include tofu, tempeh, soy milk, edamame, quinoa, buckwheat, amaranth, chia seeds, hemp seeds, and spirulina.

How much protein do vegetarians need daily?

Protein needs vary based on individual factors like age, gender, activity level, and health conditions.

Is tofu better than seitan for protein?

Tofu is a complete protein, so you can eat less of it and absorb more protein. Seitan provides a rich source of protein, too (even though it is incomplete). However, you get more bang for your buck by choosing tofu over seitan.

Overall, following a vegan or vegetarian diet can provide numerous plant-based, high-protein food options. To get enough protein, aim for balanced meals with a variety of foods. Following this type of diet should fully support your health and fitness goals, provided it is appropriately balanced.