Vegan Protein Sources

New vegans often find getting enough protein in their diet quite daunting. Once meat, eggs and cheese are removed from the daily menu, vegetables, fruit and bread won’t cut it. Many common groceries are high protein vegan foods, though. A bit of careful planning in the first few weeks of a vegan diet will soon lead to easy habits, and getting enough vegan protein will be easy.

Here are some suggestions for vegan protein sources

Vegan High Protein Nuts and Seeds

Nuts are often the easiest way for new vegans to start adding protein in their diet since most people already like them! Here are some simple ideas.

Snacks. Try packing a small container of mixed nuts and seeds for an on-the-go snack. Peanut and other nut butters are delicious spread on crackers, breads, or slices of apples or celery.
Garnish. Nuts and seeds can be sprinkled atop almost any meal. Add some almonds or cashews to a stir-fry dinner. Sprinkle pecan pieces on a bowl of cereal or oatmeal. Walnuts or pumpkin seeds can be stirred into any pilaf, pasta dish, or casserole.
Sauces. The most basic, and favorite, nut sauce is (cheese-free) pesto. Try adding a few walnuts in with the pine nuts, or use cilantro instead of basil. Pesto can be enjoyed on pizza, pasta, or even bread. For a more substantial pasta sauce, just add in more nuts, spinach, lemon juice and extra garlic.

Try looking through cookbooks or vegan recipe websites for instructions on making nut burgers, nut loafs, and more, too!

Beans: The Vegan Protein Sources

Beans are another vegan high-protein food. For a new vegan, there are many familiar foods that include beans; the trick is to eat foods like these more often.

Chili. A vegan can prepare their standard omnivore chili recipe, just adding in an extra can of beans in place of the ground meat. Pinto, black, and kidney beans work best here.
Hummus. Chickpeas are a vegan’s protein-rich best friend! Not only does hummus contain chickpeas, but also tahini, which is made from sesame seeds and is high in protein as well. Spread it on vegetable sandwiches, or use as a dip with sliced vegetables.
Soups. Minestrone is a common favorite, but a tasty and nutritious soup full of vegan protein can be thrown together without following a recipe. Combine two cans of beans (any kind) with a bag of frozen vegetables, a large can of diced tomatoes, favorite herbs and spices and 8 cups of water. Bring to a boil, and then simmer for 25 minutes. Yum!

Just as with nuts, vegan cookbooks and websites include many other recipes for vegans that include creative ways to cook with beans.

More Protein for Vegans

Nuts, beans and seeds are the most common ways to eat protein as a vegan. However, there are other ways to bump up the protein in a vegan diet, too.

Quinoa. Quinoa is a quick-cooking grain that is high in protein and other vitamins and minerals. Try using it in place of rice, mashed potatoes, or even pasta in any dish.
Vegetables. All vegetables contain trace amounts of protein. A vegan diet rich in vegetables as well as grains, beans, and nuts will contribute to a high protein count.
Fake Meats. Tofu dogs, ground round, and mock chicken are an easy answer for a new vegan. These foods may be high in protein, but they are also processed foods. If one has changed to a vegan diet to be more healthy, fake meats are not the answer, despite their convenience. However, eaten in moderation or reserved for camping trips and last-minute meals, they can satisfy the protein requirements in a vegan diet.

Vegan protein doesn’t have to be difficult to find, cook or eat! Start out with the suggestions here, and as veganism becomes an easy lifestyle choice, more recipes and ideas high in protein will be easy and exciting to find. Vegans should ensure they are getting enough iron and calcium, too.