What Are Good Vegan Protein Sources?

Getting enough protein on a vegan diet is achievable but requires some intention. The most effective approach is building meals around a variety of complete and complementary protein sources rather than relying on any single one.

The best vegan protein sources

Tofu: 8 to 10 grams per 100 grams, depending on firmness. Extra firm has the most. It takes on flavor well and crisps beautifully when sauteed or air-fried. The Sesame Tofu with Sweet Potato Match Sticks and the Dubu Jorim Korean Braised Tofu show two very different ways to cook it.

Tempeh: 19 grams per 100 grams, making it one of the highest-protein plant foods available. It is also fermented, which adds gut health benefits. Try the Royal Tempeh and Sweet Potato Tacos.

Legumes: lentils (18g per cooked cup), black beans (15g), chickpeas (15g), edamame (17g). These are the workhorses of plant-based protein. The Marry Me Chickpea Soup, the Lentil Spinach Stew, and the Mediterranean Lentil Bowl all hit solid protein numbers without any animal product.

Quinoa: 8 grams per cooked cup and one of the only plant foods with all nine essential amino acids. The Lemon Herb Quinoa with Roasted Vegetables is a complete meal on its own.

The key is variety

Most plant proteins are incomplete on their own, meaning they are missing one or more essential amino acids. Eating a variety across the day, legumes, grains, nuts, seeds, soy, covers all the bases without needing to track individual amino acids.

Want help building vegan meals that hit your protein targets? Sous can plan around your goals. Available in the Kitchen membership at chefhealthyhenry.com.