feature: Guide to Vegan Proteins (details & recipes for 29 vegan protein options)

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There are a lot of vegetarian and vegan protein sources available. The average person is probably only aware of a few (tofu, beans, maybe another one or two).

Whether you’re a vegan or you’re cooking for one, here’s a list of # vegan protein sources. Yum!

What are Complete Proteins?

Proteins are broken into 22 amino acids (known as the building blocks of protein). Of them, 9 cannot be made by the body (they are considered essential).

Complete proteins are proteins that provide the body with equivalent amounts of all 9 necessary essential amino acids. 

The 9 essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

People who eat meat will have no problem getting enough of the essential amino acids. Vegans, however, need to work a bit to make it happen. 

It’s not as hard as some would have you believe. The easiest way to get enough of all 9 essential amino acids is to eat a variety of vegan protein sources.

This post contains 29 different protein sources that vegans can enjoy. Try them all!

Vegan Protein #01: Amaranth

Amaranth is a gluten-free grain. It has a nutty toasted flavor. 

Essential Amino Acids in Amaranth

Amaranth is a complete protein. It contains all 9 essential amino acids.

Nutrition of 100g Amaranth (cooked)

Calories: 102
Fat: 1.6g
Carbs: 18.7g total (2.1g Fiber)
Protein: 3.8g
Manganese: 43%
Magnesium: 16%
Phosphorus: 15%

Amaranth Recipes

Check out these tasty recipes that use amaranth.

Vegan Protein #02: Barley

Barley isn’t just for making beer! It can be eaten hulled (bran intact) or pearled (bran removed).

Essential Amino Acids in Barley

Both pearled and hulled barley are complete proteins. The amounts are similar except pearled barley contains noticeably more methionine.

Nutrition of 100g Barley (cooked, pearled)

Calories: 123
Fat: 0.4g
Carbs: 28.2g total (3.8g Fiber)
Protein: 2.3g
Manganese: 13%
Selenium: 12%
Niacin: 10%

Barley Recipes

Check out these yummy recipes that use barley.

Vegan Protein #03: Beans

There are a ton of bean varieties that you could be eating. Cannellini beans, black beans, kidney beans, and pinto beans are the most popular. 

Essential Amino Acids in Beans

Beans do have all 9 essential amino acids, however, they are NOT a complete protein. Beans have very low levels of the essential amino acid methionine.

Nutrition of 100g Black Beans (boiled, no salt)

Calories: 132
Fat: 0.5g
Carbs: 23.7g total (8.7g Fiber)
Protein: 8.9g
Folate: 37%
Manganese: 22%
Magnesium: 17%

Beans Recipes

Check out these scrumptious recipes that use beans.

Vegan Protein #04: Buckwheat

Buckwheat is a seed that is gluten free.

Essential Amino Acids in Buckwheat

Buckwheat is a complete protein. It contains all 9 of the essential amino acids.

Nutrition of 100g Buckwheat

Calories: 343
Fat: 3.4g
Carbs: 71.5g total (10g Fiber)
Protein: 13.2g
Manganese: 65%
Magnesium: 58%
Copper: 55%

Buckwheat Recipes

Check out these mouthwatering recipes that use buckwheat.

Vegan Protein #05: Chia Seeds

Chia seeds a full of nutrients. They have a neutral (or bland) flavor which makes them versatile. They also absorb water and turn almost jelly-like with a slight crunch.

Essential Amino Acids in Chia Seeds

Chia seeds are a complete protein. They contain all 9 of the essential amino acids.

Nutrition of 100g Chia Seeds (dried)

Calories: 490
Fat: 30.8g
Carbs: 43.8g total (37.7g Fiber)
Protein: 15.6g
Manganese: 108%
Phosphorus: 95%
Calcium: 63%

Chia Seed Recipes

Check out these flavorsome recipes that use chia seeds.

Vegan Protein #06: Chickpeas (aka Garbanzo Beans)

Chickpeas (and other beans) have been shown to decrease cholesterol, blood pressure, and belly fat. They also happen to be an excellent source of vegan protein.

Essential Amino Acids in Chickpeas

Chickpeas are a complete protein. They contain all 9 of the essential amino acids.

Nutrition of 100g Chickpeas (boiled, no salt)

Calories: 164
Fat: 2.6g
Carbs: 27.4g total (7.6g Fiber)
Protein: 8.9g
Manganese: 52%
Folate: 43%
Copper: 18%

Chickpeas Recipes

Check out these appetizing recipes that use chickpeas.

Vegan Protein #07: Edamame

Edamame are immature soybeans. They have a sweet grassy flavor.

Essential Amino Acids in Edamame

Edamame is a complete protein. It contains all 9 of the essential amino acids.

Nutrition of 100g Edamame (frozen, prepared)

Calories: 122
Fat: 5.2g
Carbs: 10.2g total (5.2g Fiber)
Protein: 10.9g
Folate: 78%
Manganese: 51%
Vitamin K: 33%

Edamame Recipes

Check out these tasty recipes that use edamame.

Vegan Protein #08: Emmer

Emmer is an ancient grain, part of the Farro group. Emmer has a nutty flavor.

Essential Amino Acids in Emmer

Emmer contains 7 of the essential amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, and valine.

Nutrition of 100g Emmer Wheat

Calories: 320
Fat: 3g
Carbs: 64g total (6g Fiber)
Protein: 10g

Emmer Recipes

Check out these mouthwatering recipes that use emmer.

Vegan Protein #09: Freekeh

Freekeh is a green grain from immature durum wheat. Freekeh has a nutty smokey flavor.

Essential Amino Acids in Freekeh

Freekeh is not a complete protein. It’s not widely available and information on its amino acid content is hard to find.

Nutrition of 40g Freekeh (from freekeh-foods.com)

Calories: 130
Fat: 1g
Carbs: 28g total (4g Fiber)
Protein: 6g
Manganese: 80%
Iron: 20%
Niacin & Phosphorus: 15%

Freekeh Recipes

Check out these delicious recipes that use freekeh.

Vegan Protein #10: Green Peas

Green peas are often served as a side-dish vegetable (although they’re not a vegetable). But, they’re a protein-packed food that can be served as a main dish!

Green pea protein is often used in vegan protein powders.

Essential Amino Acids in Green Peas

Green Peas are a complete protein. They contain all 9 of the essential amino acids.

Nutrition of 100g Green Peas (boiled, no salt)

Calories: 84
Fat: 0.2g
Carbs: 15.6g total (5.5g Fiber)
Protein: 5.4g
Vitamin K: 32%
Manganese: 26%
Vitamin C: 24%

Green Pea Recipes

Check out these tasty recipes that use green peas.

Vegan Protein #11: Hemp Seeds & Hemp Hearts

Hemp is an easily digestible protein.

Hemp seeds and hearts come from the same plant family as marijuana but contains only trace amounts of THC. In other words, you’re not going to get high eating hemp.

Essential Amino Acids in Hemp Seeds & Hemp Hearts

Hemp is a complete protein. It contains all 9 of the essential amino acids.

Nutrition of 100g Hemp Seeds

Calories: 575
Fat: 43.9g
Carbs: 12g total (7g Fiber)
Protein: 33g
Manganese: 500%
Vitamin E: 275%
Magnesium: 268%

Hemp Recipes

Check out these yummy recipes that use hemp seeds or hearts.

Vegan Protein #12: Lentils

Lentils are a powerhouse and everyone – vegan or meat-eater – should be eating more of them.

Lentils come in a wide variety of size and color. Each variety will have a unique texture and flavor.

Essential Amino Acids in Lentils

Lentils do have all 9 essential amino acids, however, they are NOT a complete protein. Lentils have very low levels of the essential amino acid methionine.

Nutrition of 100g Lentils (boiled, no salt)

Calories: 116
Fat: 0.4g
Carbs: 20.1g total (7.9g Fiber)
Protein: 9g
Folate: 45%
Manganese: 25%
Iron: 19%

Lentils Recipes

Check out these scrumptious recipes that use lentils.

Vegan Protein #13: Nut Butters

Nuts can be turned into a variety of nut butters that are delicious. There’s a lot more than just peanut butter available today.

Essential Amino Acids in Nut Butters

Nut butters are not complete proteins. They’re low in methionine and often low in lysine as well.

Nutrition of 100g Peanut Butter (smooth, no salt)

Calories: 588
Fat: 50.4g
Carbs: 20g total (6g Fiber)
Protein: 25.1g
Manganese: 73%
Niacin: 67%
Vitamin E: 45%

Special Considerations

Salt, sugar and other ingredients are often added (in large quantities) to nut butters. Check ingredient lists carefully and try to go for pure nut butters.

Nut Butter Recipes

Check out these delectable recipes that use nut butters.

Vegan Protein #14: Nutritional Yeast

Nutritional yeast has a flavor similar to cheese. It’s sold as yellow flakes or powder.

Essential Amino Acids in Nutritional Yeast

Nutritional yeast is a complete protein. It contains all 9 of the essential amino acids.

Nutrition of 100g Nutritional Yeast

Calories: 300
Fat: 4.1g
Carbs: 36g total (19.5g Fiber)
Protein: 41.7g
Thiamin: 3,200%
Riboflavin: 2,825%
Vitamin B6: 2,400%

Special Considerations

Nutritional yeast is sold as fortified (which will have added zinc, magnesium, copper, manganese and B vitamins). It’s also sold unfortified. Be sure to check the label and see which one you’re buying!

Nutritional Yeast Recipes

Check out these flavorful recipes that use nutritional yeast.

Vegan Protein #15: Nuts

Nuts make a great snack. They can also be added to a number of recipes for extra nutrients and crunch.

Essential Amino Acids in Nuts

Nuts are not complete proteins. They’re low in methionine and often low in lysine as well.

Nutrition of 100g Pistachios (raw)

Calories: 557
Fat: 44.4g
Carbs: 28g total (10.3g Fiber)
Protein: 20.6g
Vitamin B6: 85%
Copper: 65%
Manganese: 60%

Special Considerations

Many nuts are sold blanched or roasted. This can damage the nutrients in the nuts so it’s better to choose raw nuts.

Additionally, nuts are high in fat and calories so don’t overeat them.

Nut Recipes

Check out these tasty recipes that use nuts.

Vegan Protein #16: Oats

Oats are a grain and they’re not a complete protein. However, they’re a higher quality protein than other common grains.

Essential Amino Acids in Oats

Oats are not a complete protein. Oats contain all 9 of the essential amino acids, but they have a relatively small amount of lysine.

Nutrition of 100g Oats

Calories: 389
Fat: 6.9g
Carbs: 66.3g total (10.6g Fiber)
Protein: 16.9g
Manganese: 246%
Phosphorus: 52%
Thiamin: 51%

Oat Recipes

Check out these appetizing recipes that use oats.

Vegan Protein #17: Pumpkin Seeds (aka Pepitas)

Pumpkin seeds are a green roasted seed from the pumpkin plant.

Pumpkin seeds are very crunchy.

Essential Amino Acids in Pumpkin Seeds

Pumpkin seeds are a complete protein. They contain all 9 of the essential amino acids.

Nutrition of 100g Pumpkin Seeds (roasted, no salt)

Calories: 522
Fat: 42.1g
Carbs: 13.4g total (3.9g Fiber)
Protein: 33g
Manganese: 151%
Magnesium: 134%
Phosphorus: 117%

Pumpkin Seed Recipes

Check out these mouthwatering recipes that use pumpkin seeds.

Vegan Protein #18: Quinoa

Quinoa is a seed and it’s a complete protein. It’s a great substitute for rice or other carbohydrates to boost your protein intake.

Quinoa has a nutty flavor.

Essential Amino Acids in Quinoa

Quinoa is a complete protein. It contains all 9 of the essential amino acids.

Nutrition of 100g Quinoa (cooked)

Calories: 120
Fat: 1.9g
Carbs: 21.3g total (2.8g Fiber)
Protein: 4.4g
Manganese: 32%
Magnesium: 16%
Phosphorus: 15%

Special Considerations

Quinoa needs to be rinsed before cooking. If it’s not, it will have a bitter flavor.

Quinoa Recipes

Check out these yummy recipes that use quinoa.

Vegan Protein #19: Seitan

Seitan is a popular choice because it resembles the texture of meat when it’s cooked.

Essential Amino Acids in Seitan

It’s unknown (or hotly debated, depending on where you look) if seitan is a complete protein. Unless it’s proven otherwise, you should assume it’s an incomplete protein.

Nutrition of 100g Seitan

Calories: 270
Fat: 1.9g
Carbs: 13.8g total (0.6g Fiber)
Protein: 75.2g
Selenium: 57%
Iron: 29%
Phosphorus: 26%

Special Considerations

Seitan is made from gluten. Therefore people who are gluten sensitive should avoid it.

Seitan Recipes

Check out these mouthwatering recipes that use seitan.

Vegan Protein #20: Soymilk

Soy milk is “milk” made from soybeans. It’s usually fortified with extra vitamins and minerals.

Soy milk is a great alternative to cow milk.

Essential Amino Acids in Soymilk

Soy milk is made from soybeans. Soybeans are a complete protein. They contain all 9 of the essential amino acids.

Nutrition of 1 cup Soy Milk (unsweetened) from everydayhealth.com

Calories: 80
Fat: 4g
Carbs: 3g total (2g Fiber)
Protein: 7g

Soy Milk Recipes

Check out these tasty recipes that use soy milk.

Vegan Protein #21: Spelt

Spelt is an ancient gluten-containing grain from the Farro family. 

Essential Amino Acids in Spelt

Spelt is a complete protein. It contains all 9 of the essential amino acids.

Nutrition of 100g Spelt (cooked)

Calories: 127
Fat: 0.9g
Carbs: 26.4g total (3.9g Fiber)
Protein: 5.5g
Manganese: 55%
Phosphorus: 15%
Niacin: 13%

Spelt Recipes

Check out these flavorsome recipes that use spelt.

Vegan Protein #22: Spirulina

Spirulina is a type of algae and it’s very nutritous. It’s often sold as seaweed.

Essential Amino Acids in Spirulina

Spirulina is a complete protein. It contains all 9 of the essential amino acids.

Nutrition of 100g Spirulina (dried)

Calories: 290
Fat: 7.7g
Carbs: 23.9g total (3.6g Fiber)
Protein: 57.5g
Copper: 305%
Riboflavin: 216%
Thiamin: 159%

Spirulina Recipes

Check out these delish recipes that use spirulina.

Vegan Protein #23: Teff

Teff is an ancient grain. It’s a gluten-free grass.

Essential Amino Acids in Teff

Teff is a complete protein. It contains all 9 of the essential amino acids.

Nutrition of 100g Teff (cooked)

Calories: 101
Fat: 0.7g
Carbs: 19.9g
Protein: 3.9g

Teff Recipes

Check out these yummy recipes that use teff.

Vegan Protein #24: Tempeh

Tempeh is made by pressing cooked soybeans together. It has a nutty flavor.

Essential Amino Acids in Tempeh

Tempeh is made from soybeans. Soybeans are a complete protein. They contain all 9 of the essential amino acids.

Nutrition of 100g Tempeh (cooked)

Calories: 196
Fat: 11.4g
Carbs: 9.4g
Protein: 18.2g
Manganese: 64%
Copper: 27%
Phosphorus: 25%

Special Considerations

Tempeh is often a mixture of grains. Check the ingredients to find out what you’re getting.

Tempeh Recipes

Check out these amazing recipes that use tempeh.

Vegan Protein #25: Textured Vegetable Protein (TVP)

Textured Vegetable Protein is the name given to soybean flakes. They’re crunchy and popularly used as a meat substitute.

Essential Amino Acids in TVP

Textured vegetable protein is made from soybeans. Soybeans are a complete protein. They contain all 9 of the essential amino acids.

Nutrition of 1/4 Cup TVP (from bobsredmill.com)

Calories: 80
Fat: 0g
Carbs: 7g total (4g Fiber)
Protein: 12g
Magnesium: 18%
Phosphorus: 17%
Iron: 15%

TVP Recipes

Check out these mouthwatering recipes that use textured vegetable protein.

Vegan Protein #26: Tofu

Tofu is made by pressing soybean curds together.

Tofu is rather tasteless and easily absorbs the flavor of whatever it’s being prepared with.

There are different types of tofu: silken, soft, medium, firm, and extra-firm.

Essential Amino Acids in Tofu

Tofu is made from soybeans. Soybeans are a complete protein. They contain all 9 of the essential amino acids.

Nutrition of 100g Tofu (fried)

Calories: 271
Fat: 20.2g
Carbs: 10.5g total (3.9g Fiber)
Protein: 17.2g
Manganese: 75%
Selenium: 41%
Calcium: 37%

Tofu Recipes

Check out these heavenly recipes that use tofu.

Vegan Protein #27: Vegetables

Not all vegetables are a source of protein but there are several great choices. Here are just a few of the best vegetable proteins:

  • Artichokes
  • Asparagus
  • Broccoli
  • Brussels Sprouts
  • Cauliflower
  • Kale
  • Spinach

Essential Amino Acids in Vegetables

Vegetables are not a complete protein source. Make sure to include other proteins in your diet to get all the necessary amino acids!

Nutrition of 100g Asparagus (boiled, no salt)

Calories: 22
Fat: 0.2g
Carbs: 4.1g total (2g Fiber)
Protein: 2.4g
Vitamin K: 63%
Folate: 37%
Vitamin A: 20%

Vegetable Recipes

Check out these vegetable recipes.

Vegan Protein #28: Wheat Berries

Wheat berries are unprocessed whole kernels of wheat. Wheat berries have a chewy texture.

Essential Amino Acids in Wheat Berries

Wheat berries are not a complete protein source.

Nutrition of 50gWheat Berries (from livestrong.com)

Calories: 163.5
Fat: 1g
Carbs: 35.5g
Protein: 6.5g

Wheat Berries Recipes

Check out these yummy recipes that use wheat berries.

Vegan Protein #29: Wild Rice

Wild rice is a better protein choice than other varieties of rice.

Essential Amino Acids in Wild Rice

Wild rice is a complete protein. It contains all 9 of the essential amino acids. However, it is not a rich source of protein so be sure to eat more of other sources of proteins.

Nutrition of 100g Wild Rice (cooked)

Calories: 101
Fat: 0.3g
Carbs: 21.3g total (1.8g Fiber)
Protein: 4g
Manganese: 14%
Zinc: 9%
Magnesium & Phosphorus: 8%

Special Considerations

Wild rice isn’t stripped of bran which makes it more nutritious. However, this also causes concerns about arsenic content. Make sure to wash wild rice prior to cooking and boil it in extra water to reduce the arsenic content.

Wild Rice Recipes

Check out these tasty recipes that use wild rice.

Try a Variety of Vegan Proteins

CLICK FOR: 29 vegan proteins (with 4 recipes each)

There are a lot of great options for vegan proteins.

Try a recipe (or two, or four) for each of the 29 protein options given above.

Let me know your favorite vegan proteins (and recipes) in the comments below!

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