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There are a lot of vegetarian and vegan protein sources available. The average person is probably only aware of a few (tofu, beans, maybe another one or two).
Whether you’re a vegan or you’re cooking for one, here’s a list of # vegan protein sources. Yum!
Table of Contents
What are Complete Proteins?
Proteins are broken into 22 amino acids (known as the building blocks of protein). Of them, 9 cannot be made by the body (they are considered essential).
Complete proteins are proteins that provide the body with equivalent amounts of all 9 necessary essential amino acids.
The 9 essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
People who eat meat will have no problem getting enough of the essential amino acids. Vegans, however, need to work a bit to make it happen.
It’s not as hard as some would have you believe. The easiest way to get enough of all 9 essential amino acids is to eat a variety of vegan protein sources.
This post contains 29 different protein sources that vegans can enjoy. Try them all!
Vegan Protein #01: Amaranth
Amaranth is a gluten-free grain. It has a nutty toasted flavor.
Essential Amino Acids in Amaranth
Amaranth is a complete protein. It contains all 9 essential amino acids.
Nutrition of 100g Amaranth (cooked)
Calories: 102
Fat: 1.6g
Carbs: 18.7g total (2.1g Fiber)
Protein: 3.8g
Manganese: 43%
Magnesium: 16%
Phosphorus: 15%
Amaranth Recipes
Check out these tasty recipes that use amaranth.
Mexican Ranchero Amaranth Stew
Total Time: 45m
Ingredients: amaranth, olive oil, onion, garlic, jalapeno, bell peppers, vegetable broth, crushed tomatoes, cumin, chili powder, cayenne, black beans, fresh cilantro, lime, avocado
Baked Amaranth Vegetable Patties
Total Time: 50m
Ingredients: amaranth, water, olive oil, onion, carrots, zucchini, spinach, spelt flour, baking powder, tahini, fresh basil, fresh dill, fresh sage, fresh oregano, lemon, salt, pepper
Herb and Garlic Amaranth Crackers
Total Time: 30m
Ingredients: amaranth flour, olive oil, water, baking powder, garlic, fresh thyme, fresh rosemary, salt
Vegan Cabbage Rolls Stuffed with Amaranth and Sweet Potatoes
Total Time: 1h 50m
Ingredients: fermented cabbage head, sunflower oil, onion, sweet potato, amaranth, vegetable broth, turmeric, cumin, coriander, chili flakes, sesame seeds, sunflower seeds, fresh parsley, salt, pepper
Vegan Protein #02: Barley
Barley isn’t just for making beer! It can be eaten hulled (bran intact) or pearled (bran removed).
Essential Amino Acids in Barley
Both pearled and hulled barley are complete proteins. The amounts are similar except pearled barley contains noticeably more methionine.
Nutrition of 100g Barley (cooked, pearled)
Calories: 123
Fat: 0.4g
Carbs: 28.2g total (3.8g Fiber)
Protein: 2.3g
Manganese: 13%
Selenium: 12%
Niacin: 10%
Barley Recipes
Check out these yummy recipes that use barley.
Roasted Butternut Squash, Beans & Barley Bowl
Total Time: 1h 40m
Ingredients: carrot, mushroom, fresh parsley, onion, black beans, corn, vegetable broth, bulgur, pearl barley, garlic powder, thyme, salt, pepper
Vegan Casserole with Barley, Bulgur and Vegetables
Total Time: 45m
Ingredients: onion, mushrooms, garlic, thyme, smoked paprika, walnuts, barley, pinto beans, nutritional yeast, vegan Worcestershire, breadcrumbs, salt, pepper
Vegan Mushroom-Barley Burgers
Total Time: 45m
Ingredients: pearl barley, vegetable broth, olive oil, butternut squash, onion, cannellini beans, baby spinach, garlic powder, thyme, salt, pepper, avocado
Pilaf Recipe Made with Barley
Total Time: 38m
Ingredients: green beans, coconut oil, cumin seeds, red onion, ginger, pearl barley, carrots, chickpeas, cardamom pods, turmeric, chili powder, cumin-coriander powder, saffron, water, salt, aquafaba, peppercorns, cashews, raisins, almonds, lime juice, fresh cilantro*
Vegan Protein #03: Beans
There are a ton of bean varieties that you could be eating. Cannellini beans, black beans, kidney beans, and pinto beans are the most popular.
Essential Amino Acids in Beans
Beans do have all 9 essential amino acids, however, they are NOT a complete protein. Beans have very low levels of the essential amino acid methionine.
Nutrition of 100g Black Beans (boiled, no salt)
Calories: 132
Fat: 0.5g
Carbs: 23.7g total (8.7g Fiber)
Protein: 8.9g
Folate: 37%
Manganese: 22%
Magnesium: 17%
Beans Recipes
Check out these scrumptious recipes that use beans.
Homemade Vegetarian Chili
Total Time: 40m
Ingredients: olive oil, red onion, bell pepper, carrots, celery, salt, garlic, chili powder, cumin, smoked paprika, oregano, diced tomatoes, black beans, pinto beans, vegetable broth, bay leaf, fresh cilantro, red wine vinegar, garnishes
Cajun-Style Vegan Red Beans and Rice
Total Time: 2h 10m
Ingredients: red kidney beans, onion, bell pepper, celery, garlic, fresh parsley, hot sauce, thyme, paprika, salt, pepper, cayenne pepper, bay leaves, vegetable broth, brown rice, liquid smoke*
Vegan Jambalaya with Beans
Total Time: 15m
Ingredients: red onion, garlic, bell pepper, celery, vegan sausages, rice, crushed tomatoes, kidney beans, oregano, basil, cajun seasoning, smoked paprika, soy sauce, tabasco, salt, cayenne pepper, green onions, fresh parsley
Kidney Bean Chocolate Cake Recipe
Total Time: 1h 20m
Ingredients: kidney beans, chia seeds, water, desiccated coconut, cocoa powder, dates, coconut sugar, vanilla, baking powder, salt, coconut milk, cacao nibs
Vegan Protein #04: Buckwheat
Buckwheat is a seed that is gluten free.
Essential Amino Acids in Buckwheat
Buckwheat is a complete protein. It contains all 9 of the essential amino acids.
Nutrition of 100g Buckwheat
Calories: 343
Fat: 3.4g
Carbs: 71.5g total (10g Fiber)
Protein: 13.2g
Manganese: 65%
Magnesium: 58%
Copper: 55%
Buckwheat Recipes
Check out these mouthwatering recipes that use buckwheat.
Overnight Coconut Buckwheat Porridge
Total Time: 18m
Ingredients: buckwheat groats, chia seeds, coconut milk, water, vanilla extract, cinnamon, salt, toppings*
Vegan Buckwheat Pancakes
Total Time: 40m
Ingredients: soy milk, ground flax seeds, vegetable oil, vanilla extract, buckwheat flour, spelt flour, baking powder, cinnamon, salt
Kasha (Buckwheat Groats) with Mushrooms
Total Time: 30m
Ingredients: olive oil, onions, buckwheat grouts, vegetable broth, mushrooms, salt, pepper, fresh dill
Buckwheat Brownies
Total Time: 30m
Ingredients: ground flax seeds, water, coconut oil, salt, cocoa powder, buckwheat flour, vanilla, vegan baking chips
Vegan Protein #05: Chia Seeds
Chia seeds a full of nutrients. They have a neutral (or bland) flavor which makes them versatile. They also absorb water and turn almost jelly-like with a slight crunch.
Essential Amino Acids in Chia Seeds
Chia seeds are a complete protein. They contain all 9 of the essential amino acids.
Nutrition of 100g Chia Seeds (dried)
Calories: 490
Fat: 30.8g
Carbs: 43.8g total (37.7g Fiber)
Protein: 15.6g
Manganese: 108%
Phosphorus: 95%
Calcium: 63%
Chia Seed Recipes
Check out these flavorsome recipes that use chia seeds.
Lemon Curd Chia Pudding
Total Time: 1h 5m
Ingredients: lemon, coconut milk, water*, sweetener, salt, turmeric, chia seeds
Chia Seed Jam
Total Time: 10m
Ingredients: fresh raspberries, water, lemon, chia seeds, maple syrup
Vegan Lemon Muffins
Total Time: 30m
Ingredients: almond milk, apple cider vinegar, all-purpose flour, almond flour, baking powder, baking soda, salt, coconut sugar, olive oil, lemon, vanilla extract, chia seeds, vegan cream cheese, maple syrup
Chickpea-Chia Seed Veggie Burgers
Total Time: 35m
Ingredients: chickpeas, chia seeds, garlic, oats, garlic powder, onion powder, coriander, cumin, chili powder, salt, pepper, coconut sugar, sunflower seeds, tamari, olive oil, burger buns, toppings*
Vegan Protein #06: Chickpeas (aka Garbanzo Beans)
Chickpeas (and other beans) have been shown to decrease cholesterol, blood pressure, and belly fat. They also happen to be an excellent source of vegan protein.
Essential Amino Acids in Chickpeas
Chickpeas are a complete protein. They contain all 9 of the essential amino acids.
Nutrition of 100g Chickpeas (boiled, no salt)
Calories: 164
Fat: 2.6g
Carbs: 27.4g total (7.6g Fiber)
Protein: 8.9g
Manganese: 52%
Folate: 43%
Copper: 18%
Chickpeas Recipes
Check out these appetizing recipes that use chickpeas.
Chickpea Broccoli Buddha Bowl with Peanut Sauce
Total Time: 40m
Ingredients: chickpeas, broccoli, carrots, olive oil, pepper, brown rice, peanut butter, almond milk, soy sauce, maple syrup, ginger*, red pepper flakes*
Lemon Chickpeas
Total Time: 20m
Ingredients: olive oil, garlic, shallot, salt, pepper, chickpeas, fresh tarragon, pine nuts, lemon juice
Chickpea Tacos
Total Time: 20m
Ingredients: chickpeas, olive oil, smoked paprika, sweet paprika, cumin, salt, fresh cilantro, tomatoes, cabbage, avocado, corn, tortillas, sriracha*, hot sauce*, coconut milk, garlic, lime juice
Chickpea Curry
Total Time: 20m
Ingredients: vegetable oil, onion, garlic, red chili, fresh ginger, salt, turmeric, ground mustard seeds, ground coriander, cumin, curry leaves, fenugreek, chickpeas, coconut milk, tomato puree, coconut flour, basmati rice, cinnamon stick
Vegan Protein #07: Edamame
Edamame are immature soybeans. They have a sweet grassy flavor.
Essential Amino Acids in Edamame
Edamame is a complete protein. It contains all 9 of the essential amino acids.
Nutrition of 100g Edamame (frozen, prepared)
Calories: 122
Fat: 5.2g
Carbs: 10.2g total (5.2g Fiber)
Protein: 10.9g
Folate: 78%
Manganese: 51%
Vitamin K: 33%
Edamame Recipes
Check out these tasty recipes that use edamame.
Korean-Style Cucumber and Edamame Salad
Total Time: 1h 10m
Ingredients: cucumber, onion, salt, edamame, sesame seeds, lemon juice, cayenne pepper, sesame oil
Lemon and Edamame Bean Risotto with Pecans
Total Time: 30m
Ingredients: risotto rice, vegetable stock, onion, garlic, lemon, edamame, pecans, fresh parsley, salt, pepper
Vegan Buddha Bowl with Tofu and Edamame
Total Time: 40m
Ingredients: tofu, soy sauce, garlic powder, pepper, almond butter, sweet chili sauce, apple cider vinegar, coconut milk, edamame, cabbage, carrots, brown rice
Vegan Edamame Pesto Dip
Total Time: 10m
Ingredients: edamame, garlic, sunflower seeds, olive oil, lemon juice, fresh cilantro*, salt, pepper, red pepper flakes*, garnishes*
Vegan Protein #08: Emmer
Emmer is an ancient grain, part of the Farro group. Emmer has a nutty flavor.
Essential Amino Acids in Emmer
Emmer contains 7 of the essential amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, and valine.
Nutrition of 100g Emmer Wheat
Calories: 320
Fat: 3g
Carbs: 64g total (6g Fiber)
Protein: 10g
Emmer Recipes
Check out these mouthwatering recipes that use emmer.
Farro Soup with Hearty Vegetables
Total Time: 50m
Ingredients: olive oil, celery, onion, fennel, carrots, garlic, fresh thyme, salt, tomato paste, tomatoes, vegetable stock, water, farro (emmer), cannellini beans, peas, fresh basil, fresh Italian parsley, parmesan cheese
Emmer Banana Bread
Total Time: 1h 15m
Ingredients: emmer, baking soda, baking powder, cinnamon, chia seeds, walnuts, dates, soy milk, maple syrup, macadamia oil, bananas
Turmeric Farro with Roasted Summer Vegetables
Total Time: 30m
Ingredients: farro (emmer), vegetable broth, water, turmeric, salt, zucchini, tomatoes, mushrooms, red onion, avocado, parsley, thyme, salt, pepper
Ancient Emmer & Beer Bread
Total Time: 55m
Ingredients: white flour, emmer flour, salt, yeast, potato, dark beer
Vegan Protein #09: Freekeh
Freekeh is a green grain from immature durum wheat. Freekeh has a nutty smokey flavor.
Essential Amino Acids in Freekeh
Freekeh is not a complete protein. It’s not widely available and information on its amino acid content is hard to find.
Nutrition of 40g Freekeh (from freekeh-foods.com)
Calories: 130
Fat: 1g
Carbs: 28g total (4g Fiber)
Protein: 6g
Manganese: 80%
Iron: 20%
Niacin & Phosphorus: 15%
Freekeh Recipes
Check out these delicious recipes that use freekeh.
Roasted Cauliflower, Freekeh and Tahini
Total Time: 45m
Ingredients: cauliflower, olive oil, pepper, almonds, freekeh, garlic, salt, cumin, coriander, vegetable stock, tahini, lemon juice, red pepper flakes, pepper, garnishes*
Freekeh Salad With Cucumber, Pistachios, and Mint
Total Time: 10m
Ingredients: freekeh, cucumber, pistachios, raisins, scallions, fresh mint, olive oil, lemon juice, pomegranate molasses, salt, pepper, vegan feta
Easy Cracked Freekeh Porridge with Quinoa
Total Time: 30m
Ingredients: quinoa, cracked freekeh, non-dairy milk, apricots/dates, pomegranate arils, pear, blueberries, pumpkin seeds, maple syrup
Greenwheat Freekeh™ Vegetarian Meatballs
Total Time: 1h 20m
Ingredients: water, salt, freekeh, olive oil, shallot, garlic, oregano, fresh Italian parsley, breadcrumbs, vegetable stock
Vegan Protein #10: Green Peas
Green peas are often served as a side-dish vegetable (although they’re not a vegetable). But, they’re a protein-packed food that can be served as a main dish!
Green pea protein is often used in vegan protein powders.
Essential Amino Acids in Green Peas
Green Peas are a complete protein. They contain all 9 of the essential amino acids.
Nutrition of 100g Green Peas (boiled, no salt)
Calories: 84
Fat: 0.2g
Carbs: 15.6g total (5.5g Fiber)
Protein: 5.4g
Vitamin K: 32%
Manganese: 26%
Vitamin C: 24%
Green Pea Recipes
Check out these tasty recipes that use green peas.
Lebanese Green Split Pea Soup Recipe
Total Time: 1h
Ingredients: olive oil, green peas, potatoes, onion, garlic, cumin, pepper, cayenne pepper, vegetable broth, celery, fresh parsley*, lemon, za'atar
Split Pea Pesto Stuffed Shells
Total Time: 1hr
Ingredients: dry peas, water, fresh basil, fresh lemon juice, garlic, salt, vegan pasta shells
Potato Pea Curry
Total Time: 40m
Ingredients: coconut oil, onion, ginger, garlic, curry powder, cumin, turmeric, sweet paprika, garam masala, carrot, potatoes, green peas, vegetable stock cube, fresh cilantro, coconut milk, salt, pepper, tomatoes, spinach, rice*
Green Pea and Parmesan Quinoa
Total Time: 15m
Ingredients: chickpeas, garlic, lemon juice, tahini, olive oil, red pepper flakes, peas
Vegan Protein #11: Hemp Seeds & Hemp Hearts
Hemp is an easily digestible protein.
Hemp seeds and hearts come from the same plant family as marijuana but contains only trace amounts of THC. In other words, you’re not going to get high eating hemp.
Essential Amino Acids in Hemp Seeds & Hemp Hearts
Hemp is a complete protein. It contains all 9 of the essential amino acids.
Nutrition of 100g Hemp Seeds
Calories: 575
Fat: 43.9g
Carbs: 12g total (7g Fiber)
Protein: 33g
Manganese: 500%
Vitamin E: 275%
Magnesium: 268%
Hemp Recipes
Check out these yummy recipes that use hemp seeds or hearts.
Homemade Hemp Seed Milk
Total Time: 25m
Ingredients: hemp hearts, water, maple syrup, vanilla extract, salt, CBD hemp oil*
Gena’s Hemp Seed Tabouli
Total Time: 10m
Ingredients: fresh parsley, fresh mint, salt, tomatoes, hemp seeds, hemp oil, lemon juice
Chocolate Almond Hemp Seed Smoothie
Total Time: 2m
Ingredients: bananas, almond milk, raw cacao powder, hemp seeds, cinnamon, ice
Garlic and Dill Hemp Cheese
Total Time: 5m
Ingredients: hulled hemp seeds, garlic, lemon juice, almond milk, fresh dill, salt
Vegan Protein #12: Lentils
Lentils are a powerhouse and everyone – vegan or meat-eater – should be eating more of them.
Lentils come in a wide variety of size and color. Each variety will have a unique texture and flavor.
Essential Amino Acids in Lentils
Lentils do have all 9 essential amino acids, however, they are NOT a complete protein. Lentils have very low levels of the essential amino acid methionine.
Nutrition of 100g Lentils (boiled, no salt)
Calories: 116
Fat: 0.4g
Carbs: 20.1g total (7.9g Fiber)
Protein: 9g
Folate: 45%
Manganese: 25%
Iron: 19%
Lentils Recipes
Check out these scrumptious recipes that use lentils.
Vegan Gumbo Recipe With Okra And Lentils
Total Time: 45m
Ingredients: oil, onion, celery, bell pepper, mushrooms, garlic, oregano, onion powder, cumin, red pepper flakes, coriander, smoked paprika, turmeric, brown sugar, salt, pepper, lentils, vegetable broth, bay leaves, crushed tomatoes, okra, cannellini beans, balsamic vinegar, soy sauce, cornstarch, fresh herbs*
Instant Pot Golden Lentil & Spinach Soup
Total Time: 35m
Ingredients: olive oil, onion, carrots, celery, garlic, cumin, turmeric, thyme, salt, pepper, lentils, vegetable broth, baby spinach
Vegan Lentil Loaf
Total Time: 1h 45m
Ingredients: lentils, vegetable broth, flaxseed meal, water, olive oil, garlic, onion, bell pepper, carrot, celery, oats, oat flour, thyme, cumin, garlic powder, onion powder, chipotle pepper, pepper, salt, ketchup, balsamic vinegar, maple syrup
Vegan Lentil Burgers with Mushrooms, Spinach & Quinoa
Total Time: 41m
Ingredients: quinoa, olive oil, shallot, garlic, mushrooms, baby spinach, salt, pepper, flaxseed meal, water, lentils, cumin, smoked paprika, cayenne, oats, walnuts, baking spray
Vegan Protein #13: Nut Butters
Nuts can be turned into a variety of nut butters that are delicious. There’s a lot more than just peanut butter available today.
Essential Amino Acids in Nut Butters
Nut butters are not complete proteins. They’re low in methionine and often low in lysine as well.
Nutrition of 100g Peanut Butter (smooth, no salt)
Calories: 588
Fat: 50.4g
Carbs: 20g total (6g Fiber)
Protein: 25.1g
Manganese: 73%
Niacin: 67%
Vitamin E: 45%
Special Considerations
Salt, sugar and other ingredients are often added (in large quantities) to nut butters. Check ingredient lists carefully and try to go for pure nut butters.
Nut Butter Recipes
Check out these delectable recipes that use nut butters.
Spicy Almond Butter Bowl
Total Time: 20m
Ingredients: olive oil, bell pepper, portobello mushroom, kale, green onions, rice, sesame seeds*, almond butter, soy sauce, maple syrup, orange juice, sriracha
Flourless Chickpea Peanut Butter Cookies
Total Time: 25m
Ingredients: chickpeas, peanut butter, maple syrup, coconut sugar*, vanilla, baking soda, chocolate chips, roasted peanuts
Vegan Crepes Recipe with Homemade Chocolate Hazelnut Spread
Total Time: 35m
Ingredients: hazelnuts, almond milk, canola oil, vanilla extract, powdered sugar, dark cocoa powder, whole-wheat flour, water, vegan margarine, sugar, salt, strawberries
Herbed Cashew Butter "Cheese"
Total Time: 20m
Ingredients: cashew butter, nutritional yeast, lemon juice, water, garlic powder, onion powder, salt, fresh chives, fresh thyme, fresh rosemary
Vegan Protein #14: Nutritional Yeast
Nutritional yeast has a flavor similar to cheese. It’s sold as yellow flakes or powder.
Essential Amino Acids in Nutritional Yeast
Nutritional yeast is a complete protein. It contains all 9 of the essential amino acids.
Nutrition of 100g Nutritional Yeast
Calories: 300
Fat: 4.1g
Carbs: 36g total (19.5g Fiber)
Protein: 41.7g
Thiamin: 3,200%
Riboflavin: 2,825%
Vitamin B6: 2,400%
Special Considerations
Nutritional yeast is sold as fortified (which will have added zinc, magnesium, copper, manganese and B vitamins). It’s also sold unfortified. Be sure to check the label and see which one you’re buying!
Nutritional Yeast Recipes
Check out these flavorful recipes that use nutritional yeast.
Nooch Cheese Sauce
Total Time: 10m
Ingredients: coconut oil, all-purpose flour, salt, curry powder, paprika, pepper, garlic powder, nutritional yeast, water
EASY SPICY MAC-N-CHEESE
Total Time: 15m
Ingredients: pasta, almond milk, olive oil, flour, nutritional yeast flakes, garlic powder, chili powder, chipotle powder, salt
“Cheesy” Vegan Roasted Cauliflower
Total Time: 45m
Ingredients: cauliflower, olive oil, nutritional yeast, salt, paprika, cayenne
Can’t-Stop Crackers
Total Time: 45
Ingredients: all-purpose flour, nutritional yeast, sugar, salt, olive oil, water, sesame seeds
Vegan Protein #15: Nuts
Nuts make a great snack. They can also be added to a number of recipes for extra nutrients and crunch.
Essential Amino Acids in Nuts
Nuts are not complete proteins. They’re low in methionine and often low in lysine as well.
Nutrition of 100g Pistachios (raw)
Calories: 557
Fat: 44.4g
Carbs: 28g total (10.3g Fiber)
Protein: 20.6g
Vitamin B6: 85%
Copper: 65%
Manganese: 60%
Special Considerations
Many nuts are sold blanched or roasted. This can damage the nutrients in the nuts so it’s better to choose raw nuts.
Additionally, nuts are high in fat and calories so don’t overeat them.
Nut Recipes
Check out these tasty recipes that use nuts.
California Walnut "Chorizo" Crumble
Total Time: 20m
Ingredients: walnuts, black beans, olive oil, vinegar, chili powder, smoked paprika, oregano, salt, chipotle, cumin, coriander
Easy Vegan Pecan Pie
Total Time: 1h 5m
Ingredients: vegan pie crust, vegan butter, brown sugar, corn syrup, cornstarch, salt, rum, vanilla, silken tofu, toasted whole pecans, vegan whipped cream*
Chocolate Coffee Pistachio Scones
Total Time: 29m
Ingredients: coconut milk, apple cider vinegar, all-purpose flour, sugar, instant coffee, shredded coconut, baking powder, baking soda, xanthum gum, salt, vegan butter, chocolate chips, toasted pistachios, powdered sugar, brewed coffee, coconut oil
Rustic Almond and Roasted Red Pepper Pate
Total Time: 25m
Ingredients: olive oil, raw almonds, onion, garlic, mushrooms, kale, oregano, thyme, salt, pepper, white wine, roasted red peppers, lemon juice
Vegan Protein #16: Oats
Oats are a grain and they’re not a complete protein. However, they’re a higher quality protein than other common grains.
Essential Amino Acids in Oats
Oats are not a complete protein. Oats contain all 9 of the essential amino acids, but they have a relatively small amount of lysine.
Nutrition of 100g Oats
Calories: 389
Fat: 6.9g
Carbs: 66.3g total (10.6g Fiber)
Protein: 16.9g
Manganese: 246%
Phosphorus: 52%
Thiamin: 51%
Oat Recipes
Check out these appetizing recipes that use oats.
Vegan Creamy Spinach Savory Breakfast Oatmeal
Total Time: 5m
Ingredients: cashew milk, lemon juice, spinach, garlic powder, salt, oil, rolled oats, vegan parmesan*
Apple & Oat Biscuits
Total Time: 30m
Ingredients: oat flour, buckwheat flour, arrow root, baking powder, baking soda, salt, coconut oil, almond butter, soy yogurt, apples
Healthy Zucchini Oat Bread
Total Time: 1h
Ingredients: zucchini, nondairy milk, rolled oats, coconut flour, coconut sugar, flaxseed meal, vanilla extract, baking soda, cinnamon, salt
Vegan Blueberry Pie Baked Oatmeal Recipe
Total Time: 55m
Ingredients: ground flaxseed, water, rolled oats, cinnamon, baking powder, salt, coconut oil, vanilla extract, maple syrup, almond milk, blueberries, almonds, coconut cream
Vegan Protein #17: Pumpkin Seeds (aka Pepitas)
Pumpkin seeds are a green roasted seed from the pumpkin plant.
Pumpkin seeds are very crunchy.
Essential Amino Acids in Pumpkin Seeds
Pumpkin seeds are a complete protein. They contain all 9 of the essential amino acids.
Nutrition of 100g Pumpkin Seeds (roasted, no salt)
Calories: 522
Fat: 42.1g
Carbs: 13.4g total (3.9g Fiber)
Protein: 33g
Manganese: 151%
Magnesium: 134%
Phosphorus: 117%
Pumpkin Seed Recipes
Check out these mouthwatering recipes that use pumpkin seeds.
Vegan Pumpkin Bread with Cranberries & Pumpkin Seeds
Total Time: 1h 5m
Ingredients: wholewheat flour, coconut sugar, baking soda, baking powder, salt, ground ginger, cinnamon, allspice, dried cranberries, pumpkin seeds, pumpkin puree, plant-based milk
Peanut Butter Pumpkin Seed Chocolate Chunk Cookies
Total Time: 26m
Ingredients: ground flax seeds, water, vanilla extract, peanut butter, vegan butter, sugar, apple cider vinegar, pastry flour, salt, baking powder, pumpkin seeds, vegan chocolate
Creamy Pumpkin Soup with Toasted & Spiced Pumpkin Seeds
Total Time: 50m
Ingredients: carrots, onion, coconut milk, pumpkin puree, cashew milk, allspice, sage, cinnamon, marjoram, smoked paprika, cayenne, nutmeg, cloves, salt, pumpkin seeds, cumin, chipotle chile powder, water
Roasted Pumpkin Seed Hummus
Total Time: 5m
Ingredients: pumpkin seeds, chickpeas, lemon juice, garlic, salt, smoked paprika, olive oil
Vegan Protein #18: Quinoa
Quinoa is a seed and it’s a complete protein. It’s a great substitute for rice or other carbohydrates to boost your protein intake.
Quinoa has a nutty flavor.
Essential Amino Acids in Quinoa
Quinoa is a complete protein. It contains all 9 of the essential amino acids.
Nutrition of 100g Quinoa (cooked)
Calories: 120
Fat: 1.9g
Carbs: 21.3g total (2.8g Fiber)
Protein: 4.4g
Manganese: 32%
Magnesium: 16%
Phosphorus: 15%
Special Considerations
Quinoa needs to be rinsed before cooking. If it’s not, it will have a bitter flavor.
Quinoa Recipes
Check out these yummy recipes that use quinoa.
Quinoa Paella
Total Time: 1h
Ingredients: olive oil, onion, garlic, salt, bell pepper, tomato paste, asparagus, quinoa, sweet paprika, pepper, water, vegetable bouillon, fresh parsley
Thai Veggie Quinoa Bowl Recipe
Total Time: 35m
Ingredients: broccoli, quinoa, red onion, carrot, fresh cilantro, green onions, peanuts, lime, sesame seeds, tamari, sesame oil, rice vinegar, garlic, fresh ginger
Mexican Quinoa Salad
Total Time: 35m
Ingredients: quinoa, water, black beans, corn, tomatoes, red onion, avocado, olive oil, fresh cilantro, apple cider vinegar, lime, cumin, chili powder, garlic powder, honey**, smoked paprika, salt
Breakfast Quinoa Bowl
Total Time: 25m
Ingredients: quinoa, water, coconut milk, non-dairy milk, date*, cinnamon, vanilla extract, salt, toppings
Vegan Protein #19: Seitan
Seitan is a popular choice because it resembles the texture of meat when it’s cooked.
Essential Amino Acids in Seitan
It’s unknown (or hotly debated, depending on where you look) if seitan is a complete protein. Unless it’s proven otherwise, you should assume it’s an incomplete protein.
Nutrition of 100g Seitan
Calories: 270
Fat: 1.9g
Carbs: 13.8g total (0.6g Fiber)
Protein: 75.2g
Selenium: 57%
Iron: 29%
Phosphorus: 26%
Special Considerations
Seitan is made from gluten. Therefore people who are gluten sensitive should avoid it.
Seitan Recipes
Check out these mouthwatering recipes that use seitan.
Basic Homemade Seitan Recipe
Total Time: 1h 25m
Ingredients: olive oil, onion, garlic, salt, paprika, blackening seasoning, tomato paste, vegetable broth, soy sauce, chickpea flour, nutritional yeast, vital wheat gluten
Vegan Thai Spicy Buffalo Wings w/ Chik'n Seitan
Total Time: 90m
Ingredients: vital wheat gluten, wheat flour, nutritional yeast, onion powder, thyme, basil, oregano, smoked paprika, coriander, Old Bay, garlic powder, white pepper, salt, water, liquid aminos, vegetable broth, garlic, flax meal, buffalo sauce, red wine vinegar, coconut sugar, lime, pepper, brown rice flour, all-purpose flour, vegan butter, green onions*, vegan ranch*
Teriyaki Seitan Jerky
Total Time: 2h 40m
Ingredients: vital wheat gluten, water, soy sauce, liquid smoke, garlic, rice vinegar, maple syrup, sesame oil, fresh ginger, sesame oil, ground ginger, pepper
The Best Vegan Burger
Total Time: 1h 10m
Ingredients: vital wheat gluten, water, beets, tomato juice, dried porcini mushroom, concentrated vegetable base, balsamic vinegar, paprika, pepper, vegetable broth, oil, salt, pepper
Vegan Protein #20: Soymilk
Soy milk is “milk” made from soybeans. It’s usually fortified with extra vitamins and minerals.
Soy milk is a great alternative to cow milk.
Essential Amino Acids in Soymilk
Soy milk is made from soybeans. Soybeans are a complete protein. They contain all 9 of the essential amino acids.
Nutrition of 1 cup Soy Milk (unsweetened) from everydayhealth.com
Calories: 80
Fat: 4g
Carbs: 3g total (2g Fiber)
Protein: 7g
Soy Milk Recipes
Check out these tasty recipes that use soy milk.
Homemade Soy Yogurt
Total Time: 35m
Ingredients: soy milk, probiotic capsules (first batch) or plain yogurt (from last batch)
Vegan Mayonnaise
Total Time: 5m
Ingredients: soy milk, maple syrup, dijon mustard, salt, canola oil, lemon juice
Vegan Okara (Soy Milk Pulp) Brownies
Total Time: 30m
Ingredients: whole wheat flour, coconut sugar, cacao powder, baking powder, salt, okara, non-dairy milk, vanilla extract, chocolate chips
South Indian rice pudding
Total Time: 1h 15m
Ingredients: arborio rice, raw sugar, soy milk, cardamom pods, chia seeds, chopped dates*, coconut oil, almonds, cashews, saffron
Vegan Protein #21: Spelt
Spelt is an ancient gluten-containing grain from the Farro family.
Essential Amino Acids in Spelt
Spelt is a complete protein. It contains all 9 of the essential amino acids.
Nutrition of 100g Spelt (cooked)
Calories: 127
Fat: 0.9g
Carbs: 26.4g total (3.9g Fiber)
Protein: 5.5g
Manganese: 55%
Phosphorus: 15%
Niacin: 13%
Spelt Recipes
Check out these flavorsome recipes that use spelt.
Pear & Ginger Upside Down Spelt Cake
Total Time: 50m
Ingredients: sugar, spelt flour, fresh ginger, ground ginger, cinnamon, pears, sunflower oil, plant milk, dates, almonds, vanilla extract, baking powder
Spelt Vegan Margherita Pizza Recipe
Total Time: 30m
Ingredients: wholemeal spelt flour, salt, water, instant yeast, olive oil, cashews, miso, nutritional yeast, garlic, olive oil, lemon juice, tomato passata, fresh basil, tomatoes, salt, pepper
Whole Grain Vegan Spelt Rolls
Total Time: 1h 50m
Ingredients: yeast, sugar, non-dairy sweetener, oil, salt, whole spelt flour
Soft Batch Vegan Chocolate Chip Spelt Cookies
Total Time: 25m
Ingredients: ground flaxseed, water, coconut oil, coconut sugar, maple syrup, vanilla extract, white spelt flour, arrowroot, baking soda, salt, chocolate chips
Vegan Protein #22: Spirulina
Spirulina is a type of algae and it’s very nutritous. It’s often sold as seaweed.
Essential Amino Acids in Spirulina
Spirulina is a complete protein. It contains all 9 of the essential amino acids.
Nutrition of 100g Spirulina (dried)
Calories: 290
Fat: 7.7g
Carbs: 23.9g total (3.6g Fiber)
Protein: 57.5g
Copper: 305%
Riboflavin: 216%
Thiamin: 159%
Spirulina Recipes
Check out these delish recipes that use spirulina.
Raw Vegan Blue Majik Spirulina Cheesecake Recipe
Total Time: 20m
Ingredients: macadamia nuts, almond flour, vanilla extract, coconut palm sugar, coconut oil, salt, nut butter, maple syrup, cashews, lemon juice, spirulina powder
Spirulina Oat Flapjacks
Total Time: 10m
Ingredients: oats, spirulina, baking soda, salt, water, coconut oil*
Blue Spirulina Bliss Balls
Total Time: 20m
Ingredients: almond butter, coconut flakes, hemp hearts, oats, dates, blue spirulina, cardamon, cinnamon, salt, nut milk*
‘Cheesy’ Spirulina Popcorn
Total Time: 15m
Ingredients: coconut oil, popcorn kernels, nutritional yeast, spirulina, vegan butter*, salt
Vegan Protein #23: Teff
Teff is an ancient grain. It’s a gluten-free grass.
Essential Amino Acids in Teff
Teff is a complete protein. It contains all 9 of the essential amino acids.
Nutrition of 100g Teff (cooked)
Calories: 101
Fat: 0.7g
Carbs: 19.9g
Protein: 3.9g
Teff Recipes
Check out these yummy recipes that use teff.
Teff & Oat Marathon Bread
Total Time: 59m
Ingredients: water, nondairy milk, vinegar, rolled oats, psyllium husks, flaxseed meal, molasses, teff flour, baking soda, salt, oil
Teff Almond Butter Cookies
Total Time: 20m
Ingredients: teff flour, salt, cinnamon, almond butter, maple syrup, coconut oil, almond extract, vanilla extract, salt
Vegan Buckwheat Teff Wrap with Mashed Avocado and Tahini Beetroot Spread
Total Time: 15m
Ingredients: buckwheat flour, teff flour, salt, coconut oil, beetroot spread, avocado, leafy greens, hummus
INJERA (ETHIOPIAN FLATBREAD)
Total Time: 20 minutes (plus 1-3 days resting time)
Ingredients: ground teff, water, salt, coconut oil
Vegan Protein #24: Tempeh
Tempeh is made by pressing cooked soybeans together. It has a nutty flavor.
Essential Amino Acids in Tempeh
Tempeh is made from soybeans. Soybeans are a complete protein. They contain all 9 of the essential amino acids.
Nutrition of 100g Tempeh (cooked)
Calories: 196
Fat: 11.4g
Carbs: 9.4g
Protein: 18.2g
Manganese: 64%
Copper: 27%
Phosphorus: 25%
Special Considerations
Tempeh is often a mixture of grains. Check the ingredients to find out what you’re getting.
Tempeh Recipes
Check out these amazing recipes that use tempeh.
Vegan Greek Gyros with Tempeh
Total Time: 1h 45m (plus 4h marinate)
Ingredients: garlic, oregano, thyme, lemon juice, tamari, salt, pepper, veggie broth, potatoes, pita bread, tomatoes, onion, lettuce, tzatziki
Sesame Tempeh Bowls
Total Time: 20m
Ingredients: soy sauce, water, sesame oil, brown sugar, rice vinegar, fresh ginger, garlic, sesame seeds, cornstarch, tempeh, green onions, jasmine rice, broccoli
TERIYAKI TOFU-TEMPEH CASSEROLE
Total Time: 55m
Ingredients: tofu, tempeh, vegetable mix, rice, soy sauce, water, maple syrup, ginger, garlic, cornstarch
Tempeh Vegan Taco "Meat"
Total Time: 20m
Ingredients: tempeh, olive oil, onion, taco seasoning, water
Vegan Protein #25: Textured Vegetable Protein (TVP)
Textured Vegetable Protein is the name given to soybean flakes. They’re crunchy and popularly used as a meat substitute.
Essential Amino Acids in TVP
Textured vegetable protein is made from soybeans. Soybeans are a complete protein. They contain all 9 of the essential amino acids.
Nutrition of 1/4 Cup TVP (from bobsredmill.com)
Calories: 80
Fat: 0g
Carbs: 7g total (4g Fiber)
Protein: 12g
Magnesium: 18%
Phosphorus: 17%
Iron: 15%
TVP Recipes
Check out these mouthwatering recipes that use textured vegetable protein.
5 Ingredient Vegan Tacos
Total Time: 20m
Ingredients: water, taco seasoning, onion powder, textured vegetable protein, black beans, salt, tortillas, toppings*
Vegan Bolognese Sauce
Total Time: 30m
Ingredients: onion, celery, carrot, textured soy protein, tamari, red wine, tomato paste, vegetable stock, oregano, salt, pepper
Vegan Burrito Bowl
Total Time: 20m
Ingredients: rice, textured vegetable protein, water, kidney beans, cooking spray, salt, pepper, cumin, chili powder, onion powder, avocado, vegan cream cheese, lemon, scallion, salsa
Vegan Italian-Style Burger Recipe Using TVP
Total Time: 20m
Ingredients: tomato sauce, textured vegetable protein, basil, oregano, onion powder, garlic salt, smoked paprika, water, oat flour, sweet potato puree, flour
Vegan Protein #26: Tofu
Tofu is made by pressing soybean curds together.
Tofu is rather tasteless and easily absorbs the flavor of whatever it’s being prepared with.
There are different types of tofu: silken, soft, medium, firm, and extra-firm.
Essential Amino Acids in Tofu
Tofu is made from soybeans. Soybeans are a complete protein. They contain all 9 of the essential amino acids.
Nutrition of 100g Tofu (fried)
Calories: 271
Fat: 20.2g
Carbs: 10.5g total (3.9g Fiber)
Protein: 17.2g
Manganese: 75%
Selenium: 41%
Calcium: 37%
Tofu Recipes
Check out these heavenly recipes that use tofu.
Honey Ginger Tofu and Veggie Stir Fry
Total Time: 40m
Ingredients: brown rice, canola oil, extra firm tofu, asparagus, carrots, green onions, garlic, fresh ginger, honey*, soy sauce, water, rice wine vinegar
*Use vegan honee, maple syrup, or brown rice syrup.
Vegan Crispy Hawaiian Garlic Tofu
Total Time: 35m
Ingredients: extra firm tofu, jalapeno, all-purpose flour, corn starch, salt, soy sauce, pineapple juice, agave syrup, water, garlic, fresh ginger, oil
Enchilada Power Bowls with Spicy Tofu
Total Time: 30m
Ingredients: brown rice, green lentils, water, black beans, firm tofu, maple syrup, soy sauce, chili powder, almond butter, onion, garlic, tomato sauce, cumin, oregano, apple cider vinegar, nutritional yeast, salt, avocado
Crispy Baked Buffalo Tofu Wings
Total Time: 50m
Ingredients: tofu, cornstarch, plant milk, breadcrumbs, olive oil, paprika, salt, pepper, fresh parsley, hot sauce, vegan butter, granulated garlic, garnish*
Vegan Protein #27: Vegetables
Not all vegetables are a source of protein but there are several great choices. Here are just a few of the best vegetable proteins:
- Artichokes
- Asparagus
- Broccoli
- Brussels Sprouts
- Cauliflower
- Kale
- Spinach
Essential Amino Acids in Vegetables
Vegetables are not a complete protein source. Make sure to include other proteins in your diet to get all the necessary amino acids!
Nutrition of 100g Asparagus (boiled, no salt)
Calories: 22
Fat: 0.2g
Carbs: 4.1g total (2g Fiber)
Protein: 2.4g
Vitamin K: 63%
Folate: 37%
Vitamin A: 20%
Vegetable Recipes
Check out these vegetable recipes.
Vegan One Pot Pasta with Spinach and Tomatoes
Total Time: 23m
Ingredients: onion, garlic, rigatoni, red curry paste, curry powder, tomatoes, coconut milk, spinach, pepper, salt
Vegan Risotto
Total Time: 10m
Ingredients: vegetable broth, olive oil, onion, garlic, arborio rice, vermouth, lemon, asparagus, peas, vegan butter, vegan parmesan cheese, salt, pepper
Vegan Spinach Artichoke Dip
Total Time: 35m
Ingredients: cashews, walnuts, non-dairy milk, nutritional yeast, lemon juice, miso, salt, tapioca starch, oil, onion, garlic, red pepper flakes, fresh chives, spinach, artichoke, breadcrumbs
Roasted Brussels Sprouts with Avocados and Pecans
Total Time: 55m
Ingredients: pecans, brussels sprouts, balsamic vinegar, olive oil, lemon juice, avocados, salt, pepper
Vegan Protein #28: Wheat Berries
Wheat berries are unprocessed whole kernels of wheat. Wheat berries have a chewy texture.
Essential Amino Acids in Wheat Berries
Wheat berries are not a complete protein source.
Nutrition of 50gWheat Berries (from livestrong.com)
Calories: 163.5
Fat: 1g
Carbs: 35.5g
Protein: 6.5g
Wheat Berries Recipes
Check out these yummy recipes that use wheat berries.
Wheat Berry Southwest Salad
Total Time: 35m
Ingredients: white wheat berries, tomatoes, green onions, bell pepper, cabbage, fresh cilantro, jalapeno, mango, chili powder, garlic powder, cumin, salt, cayenne pepper, lime, maple syrup, white wine vinegar
Creamy Wheat Berry Porridge with Gingered Blueberry Topping
Total Time: 5m
Ingredients: red wheat berries, water, salt, vegan milk, chia seeds, coconut oil, frozen blueberries, maple syrup, fresh ginger, lemon juice, coconut milk*
Wheat Berry and Chickpea Soup
Total Time: 1h 10m
Ingredients: chickpeas, wheat berries, water, celery, tomatoes, bay leaves, salt, pepper, sweet paprika, cumin, turmeric, thyme, cayenne pepper, lemon juice, fresh cilantro
Smoky Black Bean Chili with Wheat Berries
Total Time: 50m
Ingredients: olive oil, onion, red pepper, mushrooms, garlic, chipotle chili powder, cumin, salt, pepper, black beans, diced tomatoes, vegetable broth, brown sugar, wheat berries, garnishes*
Vegan Protein #29: Wild Rice
Wild rice is a better protein choice than other varieties of rice.
Essential Amino Acids in Wild Rice
Wild rice is a complete protein. It contains all 9 of the essential amino acids. However, it is not a rich source of protein so be sure to eat more of other sources of proteins.
Nutrition of 100g Wild Rice (cooked)
Calories: 101
Fat: 0.3g
Carbs: 21.3g total (1.8g Fiber)
Protein: 4g
Manganese: 14%
Zinc: 9%
Magnesium & Phosphorus: 8%
Special Considerations
Wild rice isn’t stripped of bran which makes it more nutritious. However, this also causes concerns about arsenic content. Make sure to wash wild rice prior to cooking and boil it in extra water to reduce the arsenic content.
Wild Rice Recipes
Check out these tasty recipes that use wild rice.
Instant Pot Wild Rice Mushroom Soup
Total Time: 40m
Ingredients: oil, onion, garlic, jalapeno, mushrooms, wild rice, poultry seasoning, taco seasoning, thyme, water, salt, salsa, vegan cream cheese
Cranberry Pecan Wild Rice Salad
Total Time: 55m
Ingredients: shallot, garlic, rosemary, wild rice, vegetable broth, mandarin oranges, dried cranberries, maple syrup, dijon mustard, tamari, salt, pecans
Vegan Corn & Wild Rice Chowder
Total Time: 1h 10m
Ingredients: vegetable broth, wild rice, olive oil, onion, garlic, carrots, bell peppers, corn, nutritional yeast, salt, pepper, almond milk
Cornmeal Patties with Wild Rice Recipe
Total Time: 1h 10m
Ingredients: wild rice, water, salt, cornmeal, olive oil, egg*
*The egg is completely optional! Omit it to have a vegan recipe.
Try a Variety of Vegan Proteins
There are a lot of great options for vegan proteins.
Try a recipe (or two, or four) for each of the 29 protein options given above.
Let me know your favorite vegan proteins (and recipes) in the comments below!
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