20 vegan high-protein foods

Protein-rich foods are essential in keeping our bodies healthy. There are many such foods that make incorporating them into a vegan diet easy and delicious!




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Hemp seeds

With just 30 grams of hemp seeds, or two to three tablespoons, you get about 11 grams of protein. They’re also a good source of two essential fatty acids (omega-6 and omega-3) so add them to smoothies or sprinkle them on your cereal!




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Quinoa

Wheat-free, protein-rich with 14 grams per 100 g serving, and subtly nutty in flavour, this grain is full of health benefits and perfect for all meals.




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Lentils

This is a protein heavyweight with almost 18 grams per cup! Lentils can be used in soups and salads.




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Tofu

Versatile, a great source of vegan protein, and containing all eight essential amino acids—what’s not to love? Tofu is neutral in flavour so the soft variety is perfect for desserts or shakes while the extra firm type is great for grilling or for stir-fries.




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Nuts and nut butters

Almonds, pistachios, and cashews are all wonderful protein sources. With eight grams for two tablespoons of organic peanut butter, you’re set for a delicious breakfast, snack or protein-packed smoothie.




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Spinach

Spinach can be eaten raw, added to smoothies, or in delicious salads. Half a cup of spinach, for example, has three grams of protein. Eat your greens!




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Soy milk

Soy milk is a vegan alternative to dairy and a great way to get protein into your diet. Add it to coffee for a latté, to cereal, in smoothies, and in baking or for savoury creamy dishes.




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Tempeh

Tempeh is made of soy and every 100 grams of it provides you with 18.2 grams of protein! With its nutty flavour, it’s ideal to use in chilli dishes or sandwiches, and great for stir-fries.




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Beans

Beans are high in fibre and have a superb protein content. One cup of lupin beans, for example, gives 25.8 grams of protein! Add them to stews or use different varieties to create a wonderful salad.




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Oats

Just half a cup of dry whole oats provides around 6.75 grams of protein. Easy to use in baking, such as in oatmeal cookies!




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Chickpeas

There are 14.5 grams of protein per cup of chickpeas! Dip into that hummus, or enjoy those falafels. You can also add chickpeas to soups, stews and salads and roast them for a nutritious snack. And did you know that if you whip the liquid canned chickpeas are soaked in (aquafaba), you can make vegan meringues?




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Pumpkin and squash seeds

Pumpkin seeds are rich in protein. Roast them with some earthy spices or add them to baked goods—with 29.8 grams in a 100 g serving, you can’t go wrong!




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Amaranth seeds

Amaranth seeds, with 26 grams of protein per cup, are an interesting alternative. Make stir-fries or soups with them.




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Chia seeds

When just one ounce (28 grams) provides 4.4 grams of protein, this seed really is a superfood! Let’s not forget—great in fibre, vitamins and minerals and omega-3 fats too! That chia smoothie bowl never looked so good!




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Seitan

Seitan, also known as wheat meat, is protein-rich with 18 grams per three-ounce (85 g) serving! It’s wonderful for stir-fries and mock-chicken dishes, for example, as it takes on the flavours of your seasoning.




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Teff

This gluten-free grain from Ethiopia is becoming more and more popular. It’s delicious for pancakes, and cereals. This ancient grain “has more calcium and vitamin C than almost any other grain,” according to The New York Times, and is “high in protein and iron.”




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Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.)

With tons of cruciferous vegetables to choose from, your meals can be interesting and satisfying. Broccoli, Brussels sprouts and cauliflower are all great protein-packed options.




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Peas

These green pearls of sweetness are a wonderful source of protein with 7 grams per cup. Eat them as a snack or they’re also great as a soup or in a fresh spring salad. Freeze them at the height of the season and use them all winter long.




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Nutritional yeast

This ingredient is nutty and cheesy in flavour, which makes it a good Parmesan replacement for the vegan diet. It can be simply sprinkled over popcorn for a fun spin or added on top of roasted vegetables. One serving can provide three grams of protein, depending on the brand.




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