One of the most commonly asked questions I get as a vegan is, “Where do you get your protein?”
Well, not to fear! Vegans can get PLENTY of protein. And I’m going to share my favorites with you today. So buckle up, because your mind is about to be BLOWN. Believe it or not, you can get protein from plants...GASP! ;)
Edamame, AKA soybeans, are a great whole protein source. As a whole protein edamame provides all the essential amino acids your body needs. Not to be confused with mature soybeans which are tan or brown, these immature babies are green and one cup of them has 18.5 grams of protein.
I like to get them out of their shell and frozen so I can toss them in with stir fry's or buddha bowls.
Before you knock tofu for having no flavor or being a weird texture, hear me out. Tofu is seriously one of the most versatile vegan protein sources you can try. It’s basically a sponge that will take on any flavor you desire. It takes a little bit of practice and research to get it just right, but with the right recipes and effort you can make tofu the most delicious thing you’ll eat as a vegan, or even a non-vegan!
Tofu also contains all necessary amino acids because guess what? It’s made of soybeans! It typically has 9 grams of protein per ¼ block of tofu, so the entire package ends up being 36 grams of protein.
My favorite way of making tofu is just mashing it up for a tofu scramble and combining it in a pan with tons of veggies and some avocado toast on the side. It’s great for any time of day!
Tempeh is a less commonly known source of vegan protein. It’s also made out of soybeans but they are fermented and bound into a cake form. In a lot of ways tempeh is a bit more satisfying because it has a heartier texture than tofu.
For every cup of tempeh, there are 31 grams of protein. So it’s a great source of vegan protein that can add a variety to your vegan diet.
I love to make buffalo tempeh with Brussels sprouts and quinoa on the side. It also goes great in sandwiches and stir fries as well!
One of the coolest and inventive ways to get plant based protein that I’ve seen is this newer trend of pasta made from beans. My favorite happens to be chickpea pasta, but there are numerous varieties including black bean, edamame, and lentil pasta.
I typically get the Banza linguine pasta and for every 56 grams there are 12 grams of protein. I love to make it with a little olive oil, nutritional yeast, garlic, and some broccoli. It’s such a simple meal but full of great plant based protein and nutrition!
Made from vital wheat gluten, seitan is a good source of plant based protein for those who’d like to avoid soy products. It does have an interesting chewy texture but there are so many varieties at the grocery store with great seasoning that make this vegan protein a delicious option!
Seitan is a great source of minerals like iron and contains an impressive amount of protein with about 20 grams of protein for every 3 ounces!
Lately I’ve been getting chorizo flavored seitan and making tacos, taco salads, and burrito bowls with it.
Plant based protein powder is everywhere these days. And I personally love how quick and efficient this form of protein can be. I try to stick with protein powders made out of pea protein, but I’ve seen versions made from soy to even watermelon seeds! It’s amazing what can be done these days and some protein powders will even have 25 grams of protein per serving, so it’s definitely a staple in my everyday effort to consume protein.
I normally just mix it with water, but it’s such a versatile substance that you can do everything from drink, eat, to even bake with it!
Today more than ever, it’s easy to get protein on a vegan diet, we are so lucky to live in the times we do. So while it may seem like vegans can’t get protein since they don’t consume meat, we have to remember animals get their protein from plants as well!
“People eat meat and think they will become as strong as an ox, forgetting that the ox eats grass.” ーPino Caruso
Have you tried any of these vegan sources of protein? Did you discover anything new from this blog? I’d love to see in the comments below, thank you and have a vegan day!