It is a myth that a vegan or vegetarian diet lacks protein. The truth is vegans can also get sufficient protein from various plant-based protein sources. If you follow a vegan or vegetarian diet and are concerned about your protein intake, read this article to find out some of the best protein sources for vegans and vegetarians like you.

Protein is a crucial part of our diet that helps build and repair cells. It also energizes our body and adds strength to it. Animal-based food products are popular sources of protein but some vegan and vegetarian food items also work as rich sources of protein that most people are not aware of.

In this article, we have listed down 8 vegan protein sources to make sure you don’t lack protein in your diet for being a vegan.

8 best protein sources for vegans and vegetarians

The below-mentioned vegan foods are rich sources of protein. Make sure to add them in your diet to fulfill your protein requirement.

1. Lentils

Lentils contain a good amount of protein and fiber that improves digestion and heart health. In addition to that, regular consumption of lentils can protect you from diseases like diabetes.

Lentis have manganese, antioxidants, folate and other healthy plant compounds that keep you healthy and away from deadly diseases.

2. Tofu and tempeh

Tofu and tempeh both are nutrient-dense foods that come from soymilk. They are the best sources of vegan protein. Both can be cooked in similar ways. Besides protein, they also contain rich amino acids that your body requires for better functioning.

3. Beans

There are different types of beans like black, kidney, etc that vegans can try to get a sufficient amount of protein. They are rich in carbs, folate, iron, fiber, potassium and other healthy plant compounds. Beans have multiple health benefits as well. They help you maintain cholesterol levels, manage diabetes and decrease your belly fat.

4. Chickpeas

Chickpeas, also called garbanzo beans, offer a sufficient amount of protein and fiber. The biggest advantage of chickpeas is that they are a low-calorie food. You can add chickpeas to your salad, make an Indian vegan food style curry, or simply roast them to make a salty and crispy snack.

5. Quinoa

Quinoa is a kind of seed that adds a lot of protein to your diet. Quinoa can be consumed in different ways: you can prepare quinoa soup or present it with brown sugar for breakfast. Quinoa salad is also a popular food item that health-conscious people love to eat.

6. Non-dairy milk

Non-dairy milk can be a great source of protein for not only vegans but also for people who have lactose intolerance. Milk alternatives include soy, oat, and almond milk.

You can use these milks in place of dairy milk. For example, peak milk can be used in coffee instead of regular milk.

7. Nutritional yeast

Nutritional yeast is termed as nooch by vegans. It is a yellowish cheese-like food item that has protein and vitamin B12 which are essential to maintain good health.

The surprising fact is generally vitamin B12 comes from meat-based food items and that’s why vegans need to rely on supplements to fulfill its requirements. Nooch can be added to sauces or food preparations for dressing.

8. Nut butters

Nuts are good for heart health and are also a well-known source of protein. When it comes to protein in a plant-based diet, nuts, and nut butter play a significant role. They contain healthy fats and vitamin E which are essential for a healthy lifestyle.

Wrapping up

Veganism is the new trend that the world is getting inclined to. This is to reduce animal cruelty and maintain environmental balance. However, most vegans and vegetarians remain worried about their protein intake as people have a wrong perception that protein can only be found in meat-based food. We hope that this article will help you identify some healthy and tasty vegan protein sources that you will never regret adding into your diet.

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