6 Plant Proteins to Try for Plant-Based Eating
Plant-based living is becoming more popular all the time.
Whether you are looking to add more plants to your plate for health, ethical or environmental reasons, it can be confusing knowing what exactly to put onto that plate! Being plant-based in how you approach your eating habits doesn’t mean you need to go vegetarian or vegan, you don’t need a diet label… Simply adding more plants like fruits vegetables, and whole grains can get you there!
Protein always comes up as a concern when leaning on plant for the majority of your meals, but there are tons of amazing plant-based, high protein, nutrient dense options out there. Here are 6 plant protein sources that I love, use in my own cooking, and can ensure you’re getting adequate protein throughout the day.
6 Plant Proteins to Try for Plant Based Eating
Nuts
Varieties: almonds, brazil nuts, cashews, hazelnut, macadamia nuts, pecans, pine nuts, pistachio, walnuts
Nutrition Info: 100 grams (average content)
Calories: 175
Fat: 16 g
Carbs: 6 g (variable depending on variety)
Fiber: 2-4 g
Protein: 5 g
Important Nutrients: antioxidant polyphenols, magnesium, selenium, vitamin E
How to Use Them: grind into nut butter (or buy it that way), add into smoothies or bowls of oatmeal, make your own trail mix, bake into breads and muffins
Recipes:
Almond Apricot Muffins
Collagen Super Seed Energy Bites
Oats
Varieties: rolled oats, steel-cut oats
Nutrition Info: 1/2 cup, dry
Calories: 300
Fat: 5 g
Carbs: 50 g
Fiber: 8 g
Protein: 13 g
Important Nutrients: folate, iron, magnesium, manganese, zinc
How to Use Them: classic bowl of oatmeal, bake into bread and muffins, toss into smoothies, add into homemade granola
Recipes:
Daily Protein Oatmeal
Apple Oatmeal Breakfast Smoothie
Lentils
Varieties: brown/green, red, French, black
Nutrition Info: 1 cup, cooked
Calories: 230
Fat: 1 g
Carbs: 40 g
Fiber: 16 g
Protein: 18 g
Important Nutrients: B vitamins (B1, B3, B6), folate, iron, magnesium, phosphorus
How to Use Them: add into soups, cook into Indian dal dishes, toss into salads, mix into rice/quinoa
Beans
Varieties: black, canellini, fava, garbanzo, kidney, lima, mung, navy, soy, pinto
Nutrition Info: 1/2 cup, cooked (average)
Calories: 110
Fat: 0 g
Carbs: 18 g
Fiber: 6 g
Protein: 6 g
Important Nutrients: B vitamins (B1, B6), vitamin E, vitamin K, iron, magnesium, phosphorus
How to Use Them: cook into soups or chilis, serve as a side cooked in spices, add into enchiladas or nachos
Quinoa
Varieties: red, white, black
Nutrition Info: 1 cup, cooked
Calories: 220
Fat: 3.5 g
Carbs: 39 g
Fiber: 5 g
Protein: 8 g
Important Nutrients: copper, folate, iron, magnesium, phosphorus, zinc
How to Use It: replace for rice or pasta, add into soups, replace oatmeal for breakfast cereal
Recipes:
Roasted Vegetable Quinoa Salad
Nutritional Yeast
What is it?: A deactivated (non-living) yeast that has a cheesy, nutty flavor. Can be fortified or unfortified.
Nutrition Info: 1/4 cup
Calories: 80
Fat: 0 g
Carbs: 8 g
Fiber: 4 g
Protein: 12 g
Important Nutrients: B vitamins (B1, B2, B3, B6, B12), molybdenum, selenium, zinc
How to Use It: use in vegan cheese sauces, sprinkle into pasta dishes, add into spice mixes
Recipes:
Butternut Squash Vegan Cheese Sauce
Garlicky Cheezy Kale Chips
I’d love to hear how you are fitting more plant proteins, veggies and everything in between on your plates! Let me know what some of your favorites are.
I’d also love to know if you like seeing nutrition info like this! I’m thinking about building a virtual pantry that has allllll the RD approved goods in it with all the nitty gritty!
xx,
mallory
SOURCES
Nutrition Information from USDA Nutrient Database
Healthline articles referenced for additional nutrient profile information.