10 Best Proteins for Vegans & Vegetarians

A roundup of the best plant-based proteins plus delicious ways to use them!

One of number one questions that vegans and vegetarians get asked is where they get their protein from. If you’re used to eating meat, dairy, and fish products as your main source of protein, you may not be familiar with how many plant-based foods have naturally high protein contents as well!

Believe it or not, we don’t need as much protein as we think and even if you want to consume an extra high protein diet, that can be easily accomplished while being vegan or vegetarian.

Today I am sharing my TOP picks for plant-based proteins that are super nutrient dense, delicious, and can be used in a number of ways.

10 Best Proteins for Vegans & Vegetarians

Tofu and Other Soy Products like Edamame & Tempeh

10-19 grams of protein per 3.5 ounces (100 grams)


Use it: General Tso’s Tofu

Seitan (or wheat protein)

25 grams of protein per 3.5 ounces (100 grams)


Use it: Mongolian Seitan Beef


15 grams of protein per cooked cup


Use it: Cajun Style Red Beans & Rice

Legumes (like lentils!)

18 grams of protein per cooked cup


Use it: Lentil Tacos


8–9 grams of complete protein per cooked cup


Use it: One Pot Mexican Spiced Veggie Quinoa

Nutritional Yeast

14 grams of protein and 7 grams of fiber per ounce


Use it: Oven-Roasted Broccoli with Nutritional Yeast

Nuts & Nut Butters

5–7 grams of protein per ounce depending on the variety


Use it: Oil-Free Sriracha Roasted Walnuts


10–11 grams of protein per cooked cup


Use it: Ethiopian Teff Veggie Loaf 

Green Peas

9 grams of protein per cooked cup


Use it: 5-Ingredient Green Pea Soup

Hemp seed

10 grams of complete, easily digestible protein per ounce