One of the biggest hurdles most people encounter when contemplating a vegetarian lifestyle, or even just practicing a “meatless Monday” is the question, “Where would I get my protein?” So I wanted to write this quick, non-definitive guide to plant based proteins to show that it’s a lot easier than you think. I’ve rounded up these five food groups, which can provide a good source of plant-based proteins and, when used in a balanced and varied diet, can provide all the protein you need.
We tend to box food into groups like “carb” “fat” or “protein,” but the truth is that most foods contain a mixture of these nutrients. So I’m hoping you’ll find some surprise protein sources in the list below, which will in turn give you more options and flexibility when creating your budget-friendly meals. Replacing some or all animal proteins with plant proteins can be very cost effective, and has been a valuable strategy for keeping my budget in check over the years.
The nutrient values listed in the examples below are estimates and have been sourced from the USDA Food Composition Databases.
5 Easy Sources of Plant-Based Protein
Beans and Lentils
Beans and lentils are probably the most commonly known source of plant-based protein, and my favorite way to increase the protein content of my food while keeping costs low. Beans and lentils are extremely inexpensive, provide a ton of nutrients like fiber and minerals, and are very shelf stable.
How to Use Beans and Lentils
One of my favorite cost-cutting tricks is to replace half of the ground meat in recipes with either lentils or black beans (see: Sloppy Joe’s Plus, Baked Beef and Black Bean Tacos, Snap Challenge One Pot Chili Pasta). Beans and lentils also make the most hearty and satisfying soups and stews. Some of the least expensive and most loved recipes on this website are bean or lentil based soups. Plus, they also tend to be very easy to make (see: Winter Lentil Vegetable Stew, Slow Cooker Lentil Vegetarian Chili, Smoky Potato and Chickpea Stew). But beans aren’t just for soups and stews. Browse my entire collection of Bean Recipes and Lentil Recipes for more ideas.
Examples of Bean Protein Contents (per 1/2 cup cooked):
- Chickpeas – 7 grams
- Kidney Beans – 7.5 grams
- Brown Lentils – 9 grams
- Black Beans – 7.5 grams
Soy
While technically a bean, there are so many different soy based products available on the market that I decided it needed a mention of its own. In addition to the fresh whole bean form (often called edamame), soy beans can be made into tofu, tempeh, soy milk, and more. Soy products are generally less expensive than meat and because their popularity has been booming over the past few decades, they can be found in most major grocery stores. This wide range of products makes it easy to work a little more soy into your meal plan.
How to Use Soy Products
Frozen, shelled Edamame makes an easy protein filled snack, or they can be added to salads or bowl meals (see: Sesame Slaw, Spicy Tuna Guacamole Bowls). Tofu has a very unique texture that can take some getting used to, but once you do it’s quite versatile. I use it in stir fries, dips, sandwiches, and more (see: Pan Fried Sesame Tofu with Broccoli, Curried Tofu Salad, BBQ Tofu Sliders). If you’re not a fan of tofu’s texture, definitely check out tempeh, which is a fermented soy bean product. It’s a great addition to stir fries, sandwiches, and more (see: Sweet and Spicy Tempeh Bowls, Buffalo Tempeh Sandwiches). Soy milk can be used in many recipes in place of dairy milk, although it can be a little less creamy, so the results may be subjective. I think soy milk works great in recipes like overnight oats, baked oatmeal, and smoothies (see: Golden Milk Overnight Oats, Pumpkin Smoothie, Oatmeal Cookie Baked Oatmeal).
Examples of Soy Product Protein Contents:
- Shelled Edamame (1/2 cup) – 9 grams
- Extra Firm Tofu (3 oz.) – 9 grams
- Tempeh (3 oz.) – 16 grams
- Soy Milk (1 cup) – 7 grams
Whole Grains
Most people think of grains as a “carb” but when you consume them in whole form, they can provide a significant amount of protein as well. Like beans and lentils, whole grains are very inexpensive and shelf stable, making them a budget powerhouse ingredient. Build your meals on a base of whole grains and you’ll have a very filling meal that costs just pennies. Brown rice is a common whole grain, but you should also consider branching out to other grains like quinoa (technically a seed, but cooked and used like a grain), farro, and bulgur (cracked wheat). And of course there is the always versatile oat!
How to Use Whole Grains
Cooked and cooled grains make an excellent addition to salads, taking them from a “side” to a “main dish” (see: Roasted Cauliflower and Quinoa Salad, Parsley Salad with Almonds and Apricots, Mediterranean Farro Salad with Spiced Chickpeas). I also love switching up the base for my bowl meals to include a variety of grains (see: Soy Marinated Tofu Bowls, Sweet Potato Grain Bowls with Green Tahini Sauce). Grains make a great breakfast, too! In addition to the million ways to use oats, I’ve enjoyed both quinoa and farro for breakfast (see: Apple Nut Quinoa, Banana Nut Breakfast Farro).
Examples of Whole Grain Protein Contents:
- Quick Oats (1 cup cooked) – 6 grams
- Oat Bran (1 cup cooked) – 7 grams
- Bulgur (1 cup cooked) – 5.5 grams
- Brown Rice (1 cup cooked) – 5.5 grams
- Quinoa (1 cup cooked) – 8 grams
Vegetables
Vegetables are usually the last place people expect to find significant amounts of protein, but some vegetables contain a surprising amount! Add fresh or frozen vegetables to your pastas, salads, soups, casseroles, and more. I keep frozen vegetables on hand at all times to add to whatever I might be cooking for a quick nutrient boost. Here are some vegetables that you can add to your plate to help to your daily protein intake:
- Russet Potatoes (large, 3-4.25″, baked) – 8 grams
- Broccoli (1 cup cooked) – 4 grams
- Sweet Peas (1 cup cooked) – 5 grams
- Kale (1 cup cooked) – 3.5 grams
- White Mushrooms (1 cup raw) – 3 grams
- Brussels Sprouts (1 cup cooked) – 4 grams
- Spinach (1 cup cooked) – 5 grams
Nuts and Seeds
Nuts and seeds are a concentrated source of plant-based protein, but they are also one of the most expensive. Luckily they’re fairly shelf stable, and can often be kept in the freezer for even longer periods. In addition to protein, nuts and seeds provide plenty of fiber, healthy fats, and minerals. Whether you’re using nut butters or whole nuts and seeds, adding just a tablespoon or two to your meals each day can go a long way.
How to Use Nuts and Seeds
I like to stir chia, hemp, or flaxseeds into my morning oats or smoothies (see: Make Ahead Seeded Oats, No Sugar Added Blueberry Almond Overnight Oats, Pumpkin Smoothie). I’ve also been successful in adding seeds to a variety of baked goods, like my Seeded No-Knead Bread or Apple Flax Muffins. Sunflower seeds and pumpkin seeds are great for adding to salads, bowl meals, and soups for extra crunch (see: Easy Pumpkin Soup). And of course there are nut butters, which are great for much more than toast! I use peanut butter in sauces, stews, and baked goods (see: Spicy Coconut Vegetable Stir Fry, African Peanut Stew, Peanut Butter Brownie Baked Oatmeal).
Examples of Nut and Seed Protein Contents:
- Peanut Butter (2 Tbsp) – 7 grams
- Almond Butter (2 Tbsp) – 7 grams
- Chia Seeds (1 oz.) – 4.5 grams
- Flaxseed (2 Tbsp ground) – 2.5 grams
- Hempseed (2 Tbsp, hulled) – 6.5 grams
- Pumpkin Seeds (2 Tbsp) – 5 grams
And that’s it! With all of these choices you can switch up your protein sources often and find a mix that fits your budget, taste buds, and dietary needs.
If you’re a veteran of the vegetarian lifestyle, share your favorite plant-based protein sources in the comments below so we can all learn from each other!
Great lesson ! Keeper definitely !
Does the skin of the potato need to be eaten to get as much protein as you listed? Thank you.
I just checked the database for baked potato without the skin and it still has protein. It might not have as much, but it still contains protein (the measurements they provided are not the same units as what they give for baked potato with skin, so I couldn’t do an accurate comparison).
I think that people mostly don’t like the texture of tofu because it hasn’t been prepared correctly. In order to not have that spongy, weird texture, it is important to press all the water out of the tofu before cooking. Then you can marinate it with basically any simple marinade and bake it. If you have pressed the tofu, then the flavors of the marinade can soak into it. I also second the fact that seitan is super inexpensive and versatile and you are able to obtain a texture that is very similar to meat. I’ve been vegan for years and don’t have any problems getting the protein that I need. Thanks Beth, for including so many vegan and easily vegan-adaptable recipes on your site!
Dare I point out that soy is a bean? Aside from that, this is a terrific summary of a complex issue!
I mentioned that in the first sentence of that section: “While technically a bean, there are so many different soy based products available on the market that I decided it needed a mention of its own.” ;)
Thanks for addressing this! It’s easy to scoff at the question, but I find reminders to be really helpful…just like the reminders for omnivores to eat their veggies! My family is going vegan for the month of February and I’ve found my main concern isn’t protein but calcium. I can’t take supplements, so I’ve been doing a lot of research into calcium-rich foods. I love expanding culinary knowledge. Thanks for all the great recipes, Beth!
Have you checked out the Physicians Committee for Responsible Medicine website? They have a concise intro to. plant sources for calcium plus some factors that might increase or decrease its availability to the body. It obviously is not comprehensive but it is a decent start. PCRM does have a mission, and can seem extreme to those eating the typical American diet, but they definitely do their research and are a good resource when eating vegan. (They also have info on plant based protein sources, of course.) I am not a nutritionist, so take my advise with a proverbial grain of salt, but I have personally found them to be a helpful and reliable resource for about thirty years now even though I have never made the transition to a completely plant based diet. https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy/calcium-and-strong-bones.
Soy in large amounts can be detrimental to your health. If you want to eat soy, make sure it’s fermented and stay away from soy milk!
I’ve been a vegetarian for several years now, but when I first made the change I got this question all the time (but how do you get enough protein?). SO many people don’t realize protein is in so much more than meat! I eat a lot of beans and nuts/seeds and of course veggies. I’ve been experimenting more with whole grains lately. I also eat eggs, yogurt and cheese a lot and ocassioanly seafood/fish (I’m technically pescatarian). There’s so many options!
You can also find mature soybeans at international grocery stores (edamame are young, green soybeans). The mature ones are super cheap ($3 for 2 lb bag of dry). I soak them for a day then cook on high overnight in the slow cooker (11 hours or so on high). They are perfectly tender and creamy and I use them in salads for lunch all week. They are high in protein and are a complete protein.
I have been a mostly vegetarian for about 5 years. I get at least 85 grams of protein per day, usually more, which is far more than what is required. The question is not for people who don’t eat meat, “where do you get protein?” The question really is for people who eat a typical western diet, “where do you get your fiber?” The vast majority of Americans do not eat the recommended amount of fiber, but Americans of any diet (yes, even vegans) typically get much more protein than is required.
https://nutritionfacts.org/video/do-vegetarians-get-enough-protein/
https://nutritionfacts.org/2015/09/29/where-do-you-get-your-fiber/
YES! I love this. :)
Piggybacking off Adam here for the importance of getting all your amino acids: rice + lentils together are also amino acid complete, so your mujaddara recipe was one of my favorites when I was vegetarian!
One caveat to the excellent point you made concerning the essential amino acids for those new to the concept of plant based protein: humans need them all but don’t need to invest them all in the same meal. I was obsessive about protein combining the first time I went vegetarian forty years ago or so, a la Rachel Carsen’s first version of “Silent Spring” but had found more recent studies on the subject by the time I made my lasting transition to a primarily plant based ovo-lacto vegetarian diet about thirty years ago. According to the more recent literature, as long as you get all the necessary amino acids within a day or two, the human body will handle the storage and combination just fine. So, for example, lentil soup for lunch and a veggie stir fry with rice for dinner is a full combination even though it is not all in one meal. Having said that, I agree with you that dishes like mujaddara and kitchari (hey, Beth, take the latter as a humble suggestion to work into your veggie challenge… I generally, as a lazy person, serve it at least once or twice a week usually with a simple greens/mushroom curry and a chopped tomato/cucumber/onion salad sprinkled with like juice) are very inexpensive and easy protein sources that make getting all the necessary amino acids from plant sources a no brainer.
That should be “ingest” not ” invest” in the first sentence. Total proof reading before posting fail on my part.
Just googled kitchari, thanks! :D
Just want to thank you for including vegetables! My LEAST favorite question when someone finds out I don’t eat meat/eggs/cheese is “…but where do you get your protein?” and I want to scream LITERALLY EVERYWHERE! It’s in everything! If you build a meal balanced around vegetables, beans/tofu/tempeh/lentils, and grains, you’d be in better shape than those burgers and fries you think contain so much more protein!
Venting aside, we eat a lot of lentils (in soup, tacos, lentil “meat”balls), lots of bean burgers (black bean or black eyed pea burgers are my favorite!) and once you get used to tofu and tempeh, they are DELICIOUS. I love baking tofu in cubes til it’s really crispy, and we love doing tempeh bacon or buffalo tempeh “wings.” And bonus, beans, lentils, tofu, and tempeh are all really really inexpensive.
Special call-out to Quinoa because it is a complete protein, meaning it contains all 9 essential amino acids humans need.
Unless you’re vegan, don’t forget eggs! And cheese!
If you are wanting to make your own Vegan Sausage I have found Grassfedcarnivore. I know how it sounds but Chef Bob has great recipes. You can swap the chickpea flour for regular in a pinch but the sausage won’t have as much protein. Feel free to change the types of beans and spices. White beans if you would like a chicken, turkey, or pork style. Keep the recipe if wanting a more red meat style. I also just found this morning Butlerfoods.com. It is a family owned non-gmo and pesticed free Soy Curls that will sell directly to you. You can also buy them through other companies. Since I like to use them for mock chicken I have been using Gardein. We pay usually 5.00 a bag I am hoping this will work better. I also use Palouse brand for my lentils, chickpeas and they just started making chickpea flour, they also have wheat berries and such.,they are also a Great family owned company. My last Company I use all the time is Mountain Rose Herbs. You can buy anything in bulk and the more you buy the cheaper it is. They are a very eco-minded. I hope some of these places will help you when looking for special ingredients. Thank you Beth for the breakdown of proteins.
You listed most of my favorites, beans and soy but I also love Seitan or vital wheat gluten. Super cheap, easy and versitile when made from scratch.