This essential vitamin is famous for a good reason. Not only is it a muscle builder, but it also regulates fluids, boosts your immune system, produces hormones and enzymes, and many other things.

Protein has earned a more good image in recent years, and so have alternate forms of this macronutrient.

People are shifting away from traditional animal-based proteins in favor of those derived from plants.

In fact, according to a poll conducted in the United States by the International Food Information Council, 28% of consumers reported eating more protein from plant sources between 2019 and 2020.

There is a growing interest in and demand for vegetarian proteins. Are you interested in learning more about the many alternatives available? Here is our comprehensive guide on plant protein.

Benefits of plant-based protein

Better health is probably one of your aims if you want to cut less on animal protein. Including more vegetables in your diet is nearly always a good thing!

Some investigation According to a credible source, a plant-based diet may help prevent cancer. Other research has found that consuming plants can aid with weight loss and type 2 diabetes control.

Meanwhile, the fiber in plant-based diets encourages beneficial gut flora, more straightforward digestion, and, in the case of soluble fiber, more excellent heart health.

According to 2019, a plant-based diet is associated with a decreased risk of cardiovascular disease and mortality from any cause in middle-aged individuals.

Plant proteins provide environmental benefits in addition to their usefulness to personal wellbeing. According to the World Resources Institute, plant foods have a clear advantage over animal goods regarding land utilization, freshwater use, and greenhouse gas emissions.

Furthermore, when you choose proteins grown in the ground rather than in a feedlot, your conscience will be at ease about animal cruelty problems.

Drawbacks of plant-based protein

Despite their numerous advantages, plant proteins have some disadvantages, some of which are more severe than others.

Though most plant-based options provide plenty of protein, they often fall short of the high quantities in animal products such as beef or chicken. If you require a high protein diet, you may need to arrange your plant-based cuisine carefully.

Similarly, don’t expect plant-based proteins to give vitamin levels comparable to animal products. Many have reduced levels of B vitamins, iron, and vitamin D3.

It’s also worth noting that commercially manufactured plant-based proteins are frequently highly processed. A high-processed-food diet has been related to weight gain and an increased risk of cancer.

With so many different types of flora blooming on the earth, there are a plethora of plants that offer protein. Here are some categories to help you sort through your numerous options:

Panko Tofu Bento Bowl

Green Chef’s vegan Panko Tofu Bento Bowl is the ideal way to add variety to your healthy eating regimen.

Sticky sushi rice with acidic pickled radishes, tenderstem broccoli, crunchy panko tofu, and a spicy sambal sauce. This Japanese-inspired meal is protein-packed and flavorful and deserves a place on your dinner table!

Protein types

Soy-based foods include tempeh, tofu, edamame, Impossible Burger, soy milk, and soy crumbles (textured vegetable protein)

Lentils, beans and rice, chickpeas, black beans, bean burgers, and eggless eggs are all bean or legume-based.

Pea protein-based products include pea protein and pea milk.

Grain-based foods include seitan, Ezekiel bread, whole wheat flour, spelled, and teff.

Almonds, cashews, Brazil nuts, pistachios, chia seeds, flax seeds, and quinoa are nut and seed-based foods.

Potatoes, sweet potatoes, spinach, broccoli, and asparagus are all vegetable-based.

Other ingredients: mycoprotein, spirulina

Plant-based protein nutritional facts

Protein options to try

1. Seitan

Nutrition: This wheat-based protein has little over 100 calories and 4 grams of carbohydrates per serving. Its high concentration of the antioxidant selenium protects cells from free radical damage.

Taste: Even though seitan is manufactured from wheat gluten, it does not taste like bread. Its flavor and texture have been compared to simple chicken or mushrooms.

Using in cooking: Seitan has a meaty feel you can dig your teeth into. It works well as a replacement for chicken strips, burgers, or meat kabobs.

2. Tempeh

Nutrition: Tempeh is the more complex, a denser relative of tofu. It is higher in protein, fiber, iron, and potassium.

Taste: Tempeh is manufactured from soy, although it may have a nutty or mushroom flavor on your palate. It, like tofu, adapts readily to different flavors.

Using in cooking: Tempeh keeps its form nicely in various recipes because of its thick texture. It’s delicious sautéed as a chicken-like sandwich filler. It can also serve as the focal point of a stir-fry.

3. Tofu, soy crumbles, and edamame

Nutrition: Soy meals are high in protein and are among the most protein-rich vegan alternatives. Tofu has 8 grams per 3-ounce dish, whereas edamame has 7 grams per half cup.

Taste: Soy crumbles, also known as textured vegetable protein or TVP, provide 13 grams of protein every 1/4 cup.

Using in cooking: Tofu and soy crumbles are well-known for their propensity to absorb any flavors applied while cooking. This is why you shouldn’t eat them all by yourself.

Edamame, on the other hand, tastes rich and almost buttery right out of the shell.

Crispy, firm tofu provides a delicious foundation for stir-fries, tacos, and even sandwiches. Squeeze as much moisture from the tofu as possible before frying to crisp it up to perfection.

Silken tofu can be used to add protein to smoothies or as a replacement for ricotta cheese.

Serve steamed edamame with a sprinkling of salt as a quick evening side dish or protein-rich afternoon snack.

Experiment using soy crumbles as a partial substitution for ground beef in any cuisine that asks for it.

4. Eggless eggs

Nutrition: Faux eggs, which are generally manufactured from mung beans or soy, are a suitable substitute for chicken eggs due to their equivalent calorie and protein content.

However, keep an eye out for sodium. Fake eggs frequently contain more than twice as much as real eggs.

Taste: Eggless eggs nearly perfectly resemble the flavor and texture of the real thing, thanks to the wonders of culinary technology.

Using in cooking: Pourable mung bean-based “eggs,” such as JustEgg, may be used in any recipe that calls for whisked eggs. You may use them in quiches, souffles, scrambled eggs, and baked products.

5. Impossible Burger

Nutrition: A 4-ounce Impossible Burger made from soy has 3 grams of fiber and an astonishing assortment of vitamins and minerals.

It also has a lot of protein, at 19 grams.

One patty has 40% of the Daily Value of saturated fat and a somewhat high dose of salt.

Taste: Some claim that the Impossible Burger tastes identical to a typical beef burger. Others are skeptical.

One thing is sure: Impossible’s culinary scientists have spent a significant amount of time and effort attempting to replicate the delicious flavor of beef using a combination of spices and oils.

Using in cooking: Impossible Burgers are a popular restaurant entrée, but they may also be purchased and cooked at home.

Impossible Burger patties, according to the maker, cook much like ground beef, roughly 2 minutes for each side on the grill or skillet.

6. Pea protein

Nutrition: What a nutrient-dense food! A single scoop of pea protein has 24 grams of protein, 120 calories, and 35% of your daily iron need.

Taste: Does pea protein have a pea flavor? No, not always. Many users of the alternative protein powder think it has a pleasant flavor. Furthermore, it is neither chalky nor grainy and combines nicely in recipes.

Using in cooking: Pea protein is included in a variety of store-bought goods, including pea milk and meat substitutes. As a solo meal, it is most usually marketed as a powder.

Scoop a spoonful or two into your morning smoothie or baking dough.

7. Lentils

Nutrition: Do you need a fiber boost? Lentils provide 14 grams of fiber per cooked cup and 18 grams of plant-based protein.

Taste: Lentils are available in a variety of colors, including green, brown, yellow, red, and black.

Each may have a slightly distinct flavor, but when cooked, you should anticipate an earthy flavor and a smooth, creamy texture.

Using in cooking: Lentils are a culinary powerhouse! Their generally neutral flavor and silky smoothness complement soups, curries, and salads wonderfully.

You may also use them in place of ground beef in meals such as tacos, casseroles, and burgers.

8. Beans and rice

Nutrition: Beans and rice have long been marketed as a complete vegetarian protein source. This implies that combined; they provide all of the amino acids your body cannot create on its own.

Another benefit is that this classic combination is incredibly high in fiber, especially when cooked with brown rice.

Taste: The flavor of any B&R meal will be determined by the type of beans used. Start with a milder bean, such as cannellini or black, for a more versatile meal.

Using in cooking: While beans and rice can be eaten on their own, they also make an excellent stuffing for stuffed peppers, enchiladas, or wraps.

9. Chia seeds

Nutrition: Chia seeds are incredibly healthy for such a small meal. They’re high in omega-3 fatty acids, antioxidants, and fiber.

Taste: These little seeds aren’t noted for their robust flavor. When added to recipes, they may be completely undetectable.

Using in cooking: Chia seeds add protein to smoothies and puddings but may also be paired with savory meals. Soak your seeds before adding them to basil pesto or homemade salad dressing.

10. Mycoprotein

Nutrition: Mycoprotein, often known as Quorn, is unique because it is generated from fermented fungus. One dish contains a substantial quantity of protein (15 grams).

Taste: Quorn’s flavors strive to replicate the sensory experience of eating chicken.

Using in cooking: Even though it is manufactured from plants, Quorn must be prepared before eating. Try mycoprotein meatless grounds in lasagna or ketchup-dipped baked meatless nuggets.

11. Quinoa

Nutrition: Think of quinoa as a simple side dish. Consider again!

This fluffy “grain” (really a seed) is abundant in calcium, potassium, complex carbohydrates, and, of course, protein.

Taste: Most people describe the flavor of quinoa as “nutty,” with a texture comparable to couscous.

Using in cooking: On the stovetop, quinoa cooks rapidly. From there, it may be used as a base for everything from Mexican recipes to fried patties to casseroles.

Serve leftovers on salads or make porridge with milk and cinnamon for breakfast.

12. Spirulina

Nutrition: Consider spirulina for a significant quantity of protein with few calories.

A tablespoon of the dry material has just 20 calories, 0.5 grams of fat, 2 grams of carbohydrates, and 4 grams of protein.

Taste: I won’t lie: spirulina has a strong flavor many people dislike. This plant-based protein is essentially a sort of algae, so it’s no surprise that it tastes like salt water.

Nonetheless, your taste receptors may ultimately adjust to its distinct flavor.

Using in cooking: Spirulina tablets are available. The most frequent ways to include it in food are to combine it into a smoothie or stir the powder into water or juice.

13. Chickpeas

Nutrition: Chickpeas, often known as garbanzo beans, are high in nutrients. One cup contains 15 grams of protein, 13 grams of fiber, and 10% of your daily calcium requirements.

Taste: Like many other plant-based proteins, Chickpeas have a nutty or earthy flavor.

Using in cooking: Chickpeas in their complete form are a simple addition to savory salads. There are also several variations for mashed chickpeas.

Use them to make wraps, falafel, hummus, and chickpea cakes.

14. Ezekiel bread

Nutrition: Ezekiel bread has a comprehensive nutrition profile that is substantially higher in protein than other bread due to its basis of lentils, soy, sprouted, and whole grains.

Taste: You’ll undoubtedly notice a difference between Ezekiel bread and regular loaves, which is a good thing! The mix of ingredients in this loaf lends it a distinct heartiness.

Using in cooking: Use Ezekiel bread the same way as you would whole grain bread.

15. Potatoes

Nutrition: You might not think potatoes are a protein powerhouse, yet they rank high among vegetables. One medium Russet potato has 4.5 grams of plant-based protein.

Meanwhile, this modest starch is high in potassium and fiber.

Taste: Dress up white potatoes’ light flavor with herbs and spices for a low- or no-calorie flavor boost.

Roasting and sautéing potatoes may also help bring out their inherent sweetness.

Using in cooking: Because potatoes don’t have a lot of protein, you might want to mix them with another plant-based protein in dishes.

Try potato-chickpea burritos, potato-egg scrambles, or potato-tofu hash.

16. Nuts

Nutrition: Hello, good fats! Almonds, cashews, pistachios, and walnuts are high in heart-healthy monounsaturated fat.

The protein content of 4 to 6 grams per 1-ounce serving contributes to the nutritional value.

Taste: The flavor profiles of nuts differ, as do the flavors of nut butter, depending on the nut utilized.

Using in cooking: There’s nothing more convenient for a fast snack than a handful of almonds.

Nuts may also be the star of meals and desserts. Toast nuts briefly in the oven for a delicious ice cream topping, or make a creamy cashew curry.

17. High protein vegetables

Nutrition: Brussels sprouts, spinach, peas, maize, broccoli, and asparagus are high in protein.

Even though they don’t have the protein level of some other plant-based options, every little bit helps.

Furthermore, they lack protein, which they make up for in fiber and minerals like potassium, calcium, and vitamin K.

Taste: Nobody will turn their nose up at vegetables appropriately served.

Choose cooking methods that enhance rather than eliminate the flavor of veggies like spinach and broccoli. Grilling, sautéing, and roasting is examples of these methods.

Using in cooking: When it comes to vegetable preparation, anything goes.

On Meatless Monday, vegetables can be substituted for meat in almost any meal package.

Put asparagus in a cheesy spaghetti, roasted broccoli over pizza, or peas and corn in a pot pie.

Bottom Line

In the realm of plant-based proteins, there is something for everyone. Even if some are unknown, don’t be scared to experiment with anything new using this guide.