The 9 Best Plant-Based Foods for Protein, According to Nutritionists

If you are considering adding more plant-based protein to your diet, you're not alone. More and more people have been shifting to plant-based diets over the last few years for a variety of reasons, from making eco-friendly choices to prioritizing personal health. A diet rich in fruits, vegetables, legumes, whole grains, nuts, and seeds has been linked to a range of benefits, including better heart health, lower cholesterol, and easier weight management. To find out which plant foods pack the biggest punch in terms of protein, we asked two registered dietitians for their favorite picks. Whether you're vegetarian, vegan, flexitarian, or an omnivore, these are the best ones to stock in your fridge and pantry, from vegetables and legumes to seeds.

Why Protein Is Important

Protein plays many vital roles in the body and is considered an essential nutrient,” says Jackie Topol, MS, RD, a registered dietitian and culinary nutritionist. It helps build and repair muscle, supports immune function, and keeps us feeling full and satisfied, which can aid in weight management. 

Can Plant-Based Sources Provide Enough Protein?

One common concern with eating more plants is whether you'll get enough protein, and it’s an important factor to consider. While animal foods are concentrated protein sources, you can absolutely meet your protein needs with plant-based foods while getting added benefits. "Plant proteins are a good source of fiber, antioxidants, and anti-inflammatory compounds," says Vandana Sheth, RDN, CDCES, FAND, a registered dietitian nutritionist, plant-based eating, and diabetes expert.

Lentils

With 9 grams of protein per 1/2 cup, lentils are a "powerhouse of nutrition," says Sheth. They’re also rich in fiber, folate, and iron, providing about 18 percent of your daily value of iron per serving. "The iron in animal protein is more bioavailable, but if you enjoy plant proteins with vitamin C, you can significantly enhance absorption of iron," she explains. To boost the iron benefits of lentils, try pairing them with vitamin C sources, such as tomatoes, bell peppers, or a squeeze of fresh lemon juice.

How to Eat

• Lentils cook quickly, giving them an advantage over beans.
• They work well in soups, curries, salads, or casseroles, says Sheth.

Beans

Beans—from chickpeas to navy to kidney—provide about 7 to 9 grams of protein per 1/2 cup. They're also full of fiber, making them great for digestion and heart health, Sheth tells us.

How to Eat

• Beans are versatile, they can be the star of main dishes such as stews, curries, burritos, or tacos.
• Also, beans can be added to soups or salads, says Sheth.

Quinoa

One cooked cup of quinoa offers 8 grams of protein, 5 grams of fiber, and a generous helping of essential minerals. Quinoa is one of the few plant-based complete proteins, meaning it contains all nine essential amino acids your body needs. Animal proteins are considered complete, while many plant-based options are “incomplete.” But don’t worry, "when you enjoy a variety of [plant proteins] throughout the day, you are able to easily get all the essential amino acids," says Sheth.

How to Eat

Quinoa is very versatile and works in both sweet and savory dishes, says Topol.

• For a hearty dinner, try our Roasted Carrots and Red Quinoa.
• Start your day with a high-protein breakfast; try a comforting Breakfast Quinoa simmered with milk and cinnamon.

Edamame

"Edamame are young soybeans that provide 9 grams of protein per 1/2 cup," says Sheth. You'll also get 4 grams of fiber, and studies show that consuming enough fiber can help support digestive health, reduce the risk of cardiovascular disease, and improve metabolic health.

How to Eat

"Enjoy them steamed or dry-roasted as a snack, add them to stir-fries, or blend them into a creamy dip," says Sheth.

Tofu

Half a cup of tofu provides about 10 grams of protein. This soy-based plant protein is mild in flavor, so Sheth says it easily absorbs any spices and flavors.

How to Eat

• Tofu is a versatile plant-based protein that takes well to a variety of cooking methods. It can be baked, air-fried, grilled, scrambled, or stir-fried.

Hemp Seeds

"Hemp seeds provide 10 grams of protein in a 3-tablespoon serving. They also provide omega-3 fats and magnesium," says Sheth. Omega-3s are essential fats that play a key role in heart and brain health. While you may associate omega-3s with fish, hemp seeds are a great plant-based source.

How to Eat

• Sprinkle hemp seeds on cereal, toast, or salads, says Sheth.
• Blend them into smoothies or soups for a quick plant protein boost.

Tempeh

A fermented soy product with a firm texture and nutty, slightly earthy flavor, tempeh delivers around 15 grams of protein per 3-ounce portion. Because of its hearty consistency, tempeh makes a satisfying meat alternative in everything from sandwiches to stir-fries.

How to Eat

• Tempeh absorbs marinades well, making it perfect for baking, pan-frying, or grilling.
• Topol suggests making tempeh bacon and enjoying it in a sandwich with lettuce, tomato, and avocado.

Chia Seeds

Chia seeds are tiny but mighty, offering 4 grams of protein, 8 grams of fiber, and 7 grams of heart-healthy fat in just two tablespoons. Like hemp seeds, they’re a great source of plant-based omega-3s, which support heart and brain health.

How to Eat

• If you aren't already a fan of chia seed pudding, give it a try.
• Topol also likes to sprinkle the seeds into overnight oats.

Green Peas

If you’ve only been reaching for that bag of frozen peas to soothe bumps and bruises, it’s time to give them a spot on your plate the next time you're looking for a protein punch. "Green peas are an excellent source of protein and provide 8 grams per cup," says Topol. 

How to Eat

• Besides enjoying them as an easy side dish, add green peas to pasta or stir fry.
• Blend them into veggie burgers, dips, and even smoothies, says Topol.

How Much Protein Do You Need?

"Protein needs vary based on different factors like age, activity level, and health status," says Topol. "The RDA, or recommended dietary allowance, for protein for healthy adults is 0.8 grams per kilogram of body weight per day," says Topol. That’s roughly 55 grams per day for a 150-pound person. However, if you're active, over 60, or have certain chronic conditions, you may need anywhere from 1.0-2.0g per kilogram of body weight.

If you're unsure, a dietitian can help you figure out your nutritional needs and how to meet them—even without eating meat.

Getting Enough Protein on a Plant-Based Diet

“With a little planning and intentionality, you can easily meet your protein needs on a plant-based diet,” says Sheth. She recommends including a variety of plant proteins throughout the day “to amplify nutrition, satisfaction, and achieve balance with a plant-based diet.”
Here's an example of a well-rounded, protein-rich day of plant-based eating:

• Breakfast: Scrambled tofu with whole-grain toast
• Lunch: Lentil soup with a colorful chopped salad
• Snack: Pistachios and a pear
• Dinner: Chickpea curry with quinoa and a side salad
• Evening Snack: Roasted edamame