Vegan Protein Sources

Breakfast Menus - vegan breakfast Photo: sass face of flickr

There are endless sources of protein in plant-based foods, including raw food. Vegans tend to get enough protein simply by eating enough calories. And most westerners suffer from too much protein intake, so it's not the issue people used to imagine.

All the same, particularly for pregnant, highly active or young people, it is a good idea to focus on major protein sources in every meal. Hosts will find their vegan guests are well satisfied by meals with hearty portions of protein-rich foods.

Here we list some of the major dairy-free and meat-free protein sources, though the options are endless. The ones marked *(GF)* are gluten-free too.

High Protein Natural Foods

  • beans & peas *(GF)*
  • pulses & lentils (sprouted or cooked) *(GF)*
  • nuts, with pine kernels being over 30% protein *(GF)*
  • seeds, including linseed and hemp seeds, which are excellent for Omega 3 fatty acids too, and pumpkin seeds which are high in zinc *(GF)*
  • mushrooms *(GF)*
  • quinoa - a high protien nutrient-rich gluten-free grain found in health food shops. *(GF)*
  • amaranth - another gluten-free proteinous superfood grain. It is said to have more calcium and magnesium than cow's milk. *(GF)*
  • goji berries - a lovely superfood to add colour and luxury to muesli, salads, fruit salads and desserts *(GF)*

Protein-Rich Packaged Foods

  • tofu - contains all essential amino acids *(GF)*
  • soya/veggie mince and textured vegetable protein (TVP)
  • vegan sausages
  • vegan burgers - either bean or soya based
  • meat analogues, fake meat, such as Redwood's Chicken Style Pieces
  • seitan and wheat gluten, sometimes known as mock duck. Note that this is as gluten-rich as you can get, so to be avoided by those with wheat intolerance. It is often a major ingredient in meat analogues.
  • tempeh - which can be in the chiller cabinet of wholefood shops if you are lucky. A great brand we know is by Vegetalia and comes in jars which can be stored at room temp unopened and is delicious cold straight from the jar, or barbequed with a marinade or whatever. *(GF)*
  • falafel *(sometimes GF)*
  • humous *(GF)*
  • baked beans *(GF)*
  • peanut butter and other nut and seed butters, including tahini *(GF)*

High Protein Specialist Foods

  • Primal Strips meatless jerky - 11g out of a 28g delicious pack is protein! Great for packed lunches and taking on active trips and bike rides.
  • Pulsin' Maple and Peanut Protein chunks - yummy and 24.9% protein. Naturally sweet and a great boost when exerting yourself or wanting a treat. Pulsin' do many other high-protein foods and superfoods. *(GF)*
  • Kemsoy high-protein and omega-rich foods

Protein-Rich Recipes

Author: Sophie Fenwick-Paul