Best sources of plant-based protein

A certified nutritionist shares which vegetarian foods are most nutrient-dense.

The power of plants

If you were asked to name good sources of protein, plant-based foods probably wouldn't be your first choice. But these 11 vegan foods pack plenty of protein and plant-based nutrition.

Tofu

Tofu offers numerous health benefits. Soy contains a complete set of amino acids (the building blocks of protein), making it an excellent plant-based protein source. Season and stir-fry extra-firm tofu as a main dish, or add silken tofu to a dessert or smoothie bowl.

Quinoa

Once relegated to the back of health food stores, quinoa is now a popular superfood. These tiny grains are packed with amino acids and easy to add (raw or cooked) to any dish, from soups to salads to overnight oats. Just 1 cup of cooked quinoa provides 8 grams of fiber, or 20% of your daily value.

Soy milk

If you're looking for a protein-rich plant-based alternative to cow's milk, soy milk is a great choice. A serving of soy milk contains 7 grams of protein (compared to 8 grams per serving of cow's milk). It's also rich in vitamin D and calcium, making it a great vegan option for cereal, smoothies, and baking.

Lentils

Legumes like lentils are packed with nutrients. Use lentils in soups, hot or cold salads, and you'll get twice the protein of quinoa. Lentils make a great meat substitute in burgers, chili, or tacos.

Chia seeds

Two tablespoons of chia seeds contain a whopping 6 grams of protein and a lot of omega-3 polyunsaturated fatty acids. Make a delicate pudding, mixing chia seeds with yogurt, almond milk and fruit.

Almond

After lunch, it's helpful to replenish energy with a protein-rich snack of nuts like almonds. Vary the texture by using slivered almonds, or replace the flour with a gluten-free alternative using finely ground almonds.

Black beans

A key ingredient in dips, salsas, and chilis, black beans are one of the most protein-rich varieties. Make a delicious side dish by sautéing black beans with olive oil, garlic, and cooked brown rice.

Tempe

This nutritious soy patty can replace meat in sandwiches, tacos, and pasta dishes. It's a fermented food that benefits your digestive health and contains 5 grams of protein per ounce (30 grams of cooked chicken breast contains 7 grams of protein).

Pumpkin seeds

Use these delicious seeds in baked goods, nut mixes, and granola. 30 grams of pumpkin seeds contain 7 grams of protein.

Peanut butter

Peanut butter can be used to make a creamy salad dressing or a delicious dessert. Not only is it rich in healthy fats, but 2 tablespoons of peanut butter also contain 8 grams of protein.

Nutritional yeast

A quarter cup of this umami-flavored powder contains a whopping 8 grams of protein and is the only plant-based source of vitamin B12. Nutritional yeast is a key ingredient in vegan cheese recipes. It can add nutty and cheesy notes to vegan sauces, like this one. Vegan Fettuccine Alfredo with Lemon.