As a vegan or vegetarian, one of the questions people often ask is, “But where do you get your protein?” It’s true that protein is an essential macronutrient that our bodies need to function properly. However, you don’t need meat to get your protein fix. There are plenty of plant-based sources of protein that can keep your muscles strong and your body healthy. Here are seven surprising sources of plant-based protein that you can add to your diet.

1. Chickpeas

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Chickpeas are a versatile legume that you can use in a wide range of recipes, from hummus to salads to stews. One cup of cooked chickpeas contains around 15g of protein, which is comparable to a serving of chicken or beef. Chickpeas are also high in fiber and iron, making them a great addition to any vegan or vegetarian diet.

Photo of a bowl of chickpeas with a sprinkle of paprika

2. Quinoa

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Quinoa is a complete protein, which means it contains all nine essential amino acids. One cup of cooked quinoa contains around 8g of protein, as well as fiber and important minerals like magnesium and potassium. Quinoa is a great substitute for rice or other grains, and can be used in a variety of dishes, from salads to breakfast bowls to stir-fries.

Photo of a bowl of quinoa salad with various vegetables

3. Tofu

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Tofu is a popular meat substitute that is made from soybeans. One block of tofu contains around 20g of protein, as well as important nutrients like calcium, iron, and magnesium. Tofu can be used in a variety of dishes, from stir-fries to soups to sandwiches. It’s also a great source of plant-based calcium for those who don’t consume dairy.

Photo of a stir-fry with tofu, vegetables, and noodles

4. Lentils

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Lentils are another versatile legume that are high in protein and fiber. One cup of cooked lentils contains around 18g of protein, as well as important minerals like iron and folate. Lentils are great in soups, stews, or even as a meat substitute in tacos or burgers.

Photo of a bowl of lentil soup with vegetables

5. Chia seeds

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Chia seeds are a tiny but mighty superfood that are packed with protein, fiber, and healthy omega-3 fatty acids. Two tablespoons of chia seeds contain around 4g of protein, as well as important minerals like calcium and magnesium. Chia seeds can be added to smoothies, oatmeal, yogurt, or even used as an egg substitute in vegan baking.

Photo of a chia seed pudding with fruit and nuts

6. Nutritional yeast

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Nutritional yeast is a deactivated yeast that has a cheesy, nutty flavor. It’s a great source of protein and B vitamins, and can be used as a vegan substitute for cheese. Two tablespoons of nutritional yeast contain around 8g of protein, and it can be sprinkled on pasta, popcorn, or even used to make a vegan cheese sauce.

Photo of a plate of pasta with a sprinkle of nutritional yeast

7. Hemp seeds

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Hemp seeds are a great source of protein, healthy fats, and important minerals like magnesium and zinc. Three tablespoons of hemp seeds contain around 10g of protein, and they can be added to smoothies, salads, or even used as a topping for avocado toast.

Photo of a smoothie bowl topped with hemp seeds, fruit, and nuts

By incorporating these plant-based sources of protein into your diet, you can ditch the meat and still get all the nutrients your body needs to thrive. Plus, you might be surprised at how delicious and satisfying these plant-based foods can be!

Photo of a variety of plant-based protein sources, with the title of the blog overlaid