How to Get Enough Protein on a Vegan Diet

More and more people are adopting plant-based vegetarian and vegan lifestyles motivated by environmental concerns, ethical considerations, and the pursuit of improved health. Both vegetarian and vegan diets exclude meat, poultry, fish, and seafood. However, vegetarian diets can include eggs and dairy products, while a vegan diet eliminates all animal-derived ingredients, including honey.

“A vegan diet can be rich in health-promoting nutrients,” says Tami Best, MS, RD, CDN, IFNCP, of Top Nutrition Coaching, “such as dietary fiber, healthy fats, and phytochemicals.” However, Best warns that a vegan diet consisting of pasta, chips, and sweets can make it hard to get essential nutrients such as protein. Finding vegan sources of protein may be more challenging, but you can definitely get enough protein without meat.

Read on to learn more about protein, how much you need, and the best vegan protein sources. 

Are You Getting Enough Protein?

Protein, the undeniable star nutrient, seems to be in even more demand these days, with food manufacturers driving the trend by introducing a variety of high-protein shakes, bars, cereals, and breads. However, the majority of people consuming a balanced whole-foods diet, even if it's plant-based or vegan, are getting sufficient protein intake. Keep in mind that it's important to prioritize nutrient-dense whole foods over processed, high-protein products.

While opinions on daily protein requirements vary, the Dietary Guidelines suggest adults get 10% to 35% of their calories from protein, or 50 to 175 grams a day on a 2,000-calorie diet. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, which is the average amount of protein sufficient to meet the needs of most healthy people. For a person weighing 150 lbs, that would be approximately 55 grams of protein daily.

Without meat, many people worry about getting enough protein on a vegan diet. According to a 2019 review article published in the journal Nutrients, vegans get about 13% of calories from protein, or about 64 grams a day. Showing that you can get enough protein on a vegan diet.

However, many vegan sources of protein are incomplete proteins, says Best, and don’t provide all of the essential amino acids the body needs to function. Picky vegan eaters may have a harder time getting an adequate supply of protein if they eat mostly processed foods and snacks. 

Consult with a registered dietitian or your healthcare provider if you have questions about how much protein you should be eating.

Vegan Protein Sources

Protein is found in many foods, such as beans, grains, and vegetables, not just meat, poultry, and fish. You can meet your daily protein needs without meat by eating a balanced vegan diet. 

The best vegan sources of protein include:

Legumes

Legumes include beans, peas, and lentils. With about 15 grams of protein per cup, legumes are an excellent vegan source of protein.

They're also super versatile; you can add legumes to soups and salads, mix with whole grains, or blend into a puree to make a high-protein dip. 

Soy Foods

Soy is also a legume and has about 15 grams of protein per cup. But unlike other legumes, soy is a complete protein and is considered one of the best vegan protein sources.

Tofu, tempeh, and edamame are protein-rich soy foods. Soy is also used to make a plant milk that has a similar nutritional profile to cow’s milk, with 8 grams of protein per cup.

Use seasoned tofu or tempeh to replace meat in stir-fries and stews. Or, saute mashed firm tofu with vegetable oil, nutritional yeast, turmeric, and garlic powder over medium heat to make vegan scrambled eggs. 

Whole grains

Whole grains like oatmeal, brown rice, and quinoa are also vegan sources of protein. The amount of protein these sources contain ranges from 6 to 13 grams per half-cup dry.

Quinoa has 12 grams of protein per serving and is one of the best vegan sources of protein because it contains all of the essential amino acids. However, researchers suggest that it’s better to call quinoa a nearly complete protein since not all varieties of the grain contain an adequate amount of lysine, one of the essential amino acids.

You don’t need to eat complete proteins to get all the amino acids. Consuming a varied diet is sufficient. You can also create your own complete proteins by combining foods like red beans and rice, pasta and peas, or 100% whole-wheat bread with nut butter.

Nuts and seeds

Almonds, pistachios, hemp seeds, and sunflower seeds are also vegan protein sources, with 5 to 6 grams per ounce. Nut and seed butters are another tasty way to boost protein intake with 2 to 3 grams of protein per tablespoon.

Nuts and seeds are also a good source of health-protective fats and fiber, says Best.

Mix cashew butter, chia seeds, and flax seeds with your hot cereal for a high-protein breakfast. Or, sprinkle sunflower seeds on your mixed greens at dinner for extra flavor and crunch. Nuts and seeds also make a healthy portable snack. 

Peanuts

Peanuts and peanut butter are a popular vegan source of protein. Technically a legume, peanuts are more like tree nuts (almonds, cashews) because of their nutritional profile. 

One ounce of unshelled peanuts has 7 grams of protein, and one tablespoon of peanut butter contains 4 grams.

Add chopped peanuts to your vegan pad Thai for a protein boost. Or, make yourself a peanut butter and banana sandwich for a quick and nutritious meal or snack. 

Vegan Protein Powders

Vegan protein powders can “fill in protein gaps,” says Best. Soy, pea, and hemp-based protein powders are good options, providing about 20 grams of protein per scoop.

Choose protein powder supplements with the fewest ingredients and avoid those with artificial colors or sweeteners. 

“These supplements can be blended into smoothies, oatmeal, or yogurt,” suggests Best.

Plant-Based Meat Alternatives

Veggie burgers, faux chicken nuggets, and plant-based sausages may also serve as vegan sources of protein. However, not all plant-based meats are vegan or a good source of protein, so read the food label to make sure it fits your needs.

A soy-based veggie burger has about 20 grams of protein, and a two-ounce serving of plant-based sausage has 11 grams.

Best recommends searching “for vegan items made from simple whole foods such as legumes and whole grains, aiming to choose options with the least number of ingredients.” 

Use plant-based meat alternatives to add variety to your menu. Make faux sausage to go with your vegan scrambled eggs, or have veggie burgers at your next barbecue. 

Bottom Line

The bottom line is that you don’t need to eat meat to get enough protein, but you do need to pay attention to your food choices while following a vegan diet to make sure you get all the nutrients you need. If you have concerns about the quality of your vegan diet, consult with a registered dietitian for personalized guidance.