Best Plant Based Protein Recipes How To Get Protein On A Plant Based Diet

A plant-based diet also tends to be lower in calories, thus making it easier for vegans and vegetarians to manage their weight. Because many processed foods contain animal-based ingredients, a plant-based diet may actually help avoid many unhealthy, high-sodium prepackaged foods. While it may take some planning initially, including more plant-based protein recipes into your weekly meal plan is expected to be beneficial for your health in the long-run—and help you get more of your macro and micro nutrients. Let’s take a look at some of the best protein-rich ingredients to stock up on—and recipes to make with them—like black beans, hemp seeds, oatmeal, spirulina and more.

Black Beans

Black beans provide 15 grams of protein in a single one-cup serving; about the same amount as two chicken drumsticks. Black beans can be added to soups, stews, mashed for refried beans or added to a veggie patty as a great source of protein. Then there is the black bean brownie recipe that is ridiculously delicious and is packed with a high volume of protein from the black beans.

Best black bean recipes:

Healthy Brown Rice Burrito BowlEasy Canned Black Bean RecipesRachael Ray’s Mango-Black Bean Salsa

Soybeans

Soybeans provide 18 grams of protein in a single one cup serving, similar to a hamburger patty. Fun fact: Edamame is the young and fresh form of soybean.

Best Soybean/Edamame recipes:

Asian Slaw with Ginger-Peanut DressingGingery Shrimp with Asparagus and EdamameEdamame, Chickpea and Corn Salad

Almonds

Almonds and almond butter provide 12 grams of protein in a single serving of ¼ cup. A single tablespoon of almond butter provides equivalent protein as a glass of milk. If you prefer peanut butter, 2 tablespoons provide 8 grams of protein.

Best Almond Recipes:

Homemade Almond MilkAlmond Flour Dessert RecipesNigella Lawson’s Cherry and Almond Crumble

Oatmeal

Oatmeal provides six grams of protein in a half-cup serving. That is equivalent to a single egg. I don’t know about you, but my oatmeal serving is about 1 cup, doubling the protein provided to 12 grams. Add some nut butter and soy milk on top (as I do), and you are easily eating over 20 grams of protein in a single meal.

Best Oatmeal Recipes:

Oatmeal Recipes for BreakfastAlmond Apple Blueberry Overnight OatsUnique Twists On the Classic Oatmeal Cookie

Hemp Seeds

Hemp seeds provide 31 grams of complete protein per serving. A chicken breast, by comparison, provides 26 grams. As a complete protein, hemp provides every amino acid including all nine essential amino acids. Hemp seeds are best added to other dishes including smoothies, granola, oatmeal, salads and the like. It provides a nutty taste to anything you add it to.

Best Hemp Seed Recipes:

Hemp Seeds in Smoothies and SaladsChocolate-Popcorn-Almond ClustersHigh-Protein Waffles With Maple-Orange Sauce

Red Split Lentils

With a whopping 18 grams of protein per cooked cup of 100 grams of lentils, red lentils are a great source of protein. Lentils also contain good amounts of slowly digested carbs, and a single cup (240 ml) provides approximately 50% of your recommended daily fiber intake.

Best Lentil Recipes:

Easy Lentil SaladRed Wine Lentil SoupProtein-Packed Lentil Recipes

Nutritional Yeast

This superfood is sold commercially as a yellow powder or flakes. With its cheesy flavor, it is often used in many vegan cheese recipes. This complete source of plant protein provides the body with 14 grams of protein and 7 grams of fiber per ounce (28 grams). It is also an excellent source of micronutrients like zinc, magnesium and vitamin B12.

Best Nutritional Yeast Recipes:

Slow Cooker Holiday Pecan Veggie LoafVegan Mac ’n’ CheeseKale White Bean Soup

Spirulina

Spirulina is blue or green algae that contain around 8 g of protein per 2 tablespoons. It’s also rich in nutrients, such as iron, B vitamins—although not vitamin B-12—and manganese. It’s sold as a supplement, and can be added to smoothies, pancakes and doughs.