The 15 best vegan protein sources

Soy-based foods contain some of the highest amounts of plant-based protein. Made from soybeans, tofu is a complete protein as well as a blank canvas for flavor.

Sustainability bonus

Tofu has a smaller carbon footprint than beef or chicken and can be used as a substitute in many classic meat dishes.

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Burgers, bourguignon, pot pie or grilled with a smoky marinade. Tofu’s subtle taste also makes it a go-to ingredient for vegan desserts. Silken tofu chocolate mousse is hard to beat.

Also made from soy, tempeh is firmer and nuttier than tofu with more texture.

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Stir fries, sliced in sandwiches or crumbled into tacos.

Cheap and nutrient-dense, these tiny legumes are a powerhouse source of vegan protein. They are also high in iron and fiber.

Sustainability bonus

Lentils have the amazing ability to ‘self-fertilize’ the soil. Their roots contain bacteria that absorb nitrogen in the air and fix it in the soil for use by other plants, reducing the need for synthetic fertilizers.

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Add to hearty soups, comforting dals and meat-free bolognese. Experiment with different types of lentils. Some, like beluga lentils, hold their shape, making them ideal for salads. Others break down when cooked to create a naturally thick sauce or curry.

Also known as garbanzo beans, chickpeas are incredibly versatile and can be eaten in almost every form.

Sustainability bonus

Aquafaba, the water that chickpeas are cooked in, makes a great vegan egg replacement in everything from meringues to mayonnaise. Although the protein and fiber in chickpeas do not transfer into the water, other nutrients like B vitamins, iron and folate do. Cooking with chickpea water, which often gets thrown away, also helps to reduce food waste.

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Falafel, curries, stews and grain bowls. Chickpeas also make a protein-rich vegan snack. Try them roasted whole or blended into hummus with tahini (sesame seed paste), a good vegan protein source in its own right.

Another complete protein, quinoa is also rich in magnesium, iron and complex carbohydrates. Although technically a seed, quinoa is often used like a grain and is naturally gluten-free.

Eat in

Salads, breakfast bowls, veggie burgers or pilafs.

Affordable, filling and fiber-rich, black beans are a vegan staple.

Sustainability bonus

Beans, like lentils, improve soil health by fixing nitrogen and have a low carbon footprint.

Eat in

Burritos, soups, burgers, chili and even black bean cake (it’s fudgy and delicious – trust us).

Technically legumes, peanuts are one of the highest protein nuts around. The possibilities are also endless when it comes to incorporating these little protein bombs in your diet, either whole or as peanut butter.

Eat in

Classic PB&Js, peanut butter smoothies, satay sauce or as a crunchy snack. For extra variety, experiment with dishes from around the world like West African peanut soup or Thai peanut noodles. Other nuts, such as almonds and cashews, can be substituted for peanuts.

Made from wheat gluten, seitan is often called ‘wheat meat’ for its chewy, meat-like texture. Although it is not suitable for those with gluten intolerance, it is one of the best vegan protein sources for carnivores looking for a plant-based alternative that mimics meat.

Eat in

Sandwiches, stews, gyros or kebabs.

There are many reasons to eat hemp seeds. Unlike some other vegan protein sources, hemp seeds pack in a lot of protein in small portions. They are also a complete protein and rich in omega-3 fatty acids (healthy fats).

Sustainability bonus

Hemp grows quickly and requires little water.

Eat in

Smoothies, salads, oatmeal or sprinkled on toast.

Packed with protein and several minerals, pumpkin seeds are small but mighty.

Eat in

Sweet and savory dishes including trail mixes, granola, pesto or anything else that needs some crunch.

Although chia seeds have slightly less protein than some of the other options on this list, they are high in fiber and omega-3s. They can also absorb around 10 times their weight in water, making them great for hydration and a feeling of fullness.

Eat in

Overnight oats, chia pudding or smoothies.

Referred to by the plant-based in-crowd as ‘nooch’, this cheesy-flavored flake is a good vegan protein source and a dairy-free kitchen standby. Look for a version fortified with B12. This vitamin is typically found in animal products and is harder to find on a plant-based diet.

Eat in

Sauces, popcorn, mashed potatoes or as a topping for pasta and nachos.

Affordable, filling and great for heart health, oats are a plant-based all-rounder.

Sustainability bonus

Oats have a relatively low environmental impact. This makes them not only one of the best vegan protein sources in food but also one of the most planet-friendly plant-based milks.

Eat in

Porridge, pancakes, muffins, smoothies or homemade granola.

Often overlooked as a vegan protein source, peas are nevertheless rich in protein and nutrients.

Sustainability bonus

Save money, packaging and food miles by growing your own peas. They are easy to grow in pots on a deck or balcony, even for inexperienced gardeners. Look for information online.

Eat in

Soups, stir-fries, pasta dishes or as an unusual dip with fresh herbs.

Fancy some blue food? What this bright algae lacks in looks, it makes up for in nutrients. It’s over 60% protein by weight and contains all nine essential amino acids, making it a complete protein. Spirulina is also high in iron, minerals and B vitamins.

Sustainability bonus

The algae that spirulina is made from grows quickly in water – no soil or land needed. One company in Iceland is experimenting with indoor vertical algae farms powered by geothermal energy. Their aim is to produce spirulina and other microalgae that are carbon-negative and vegan-friendly.

Eat in

Smoothies, breakfast cereal and energy balls, or stirred into lemon water for a quick boost (a little goes a long way flavor-wise).