16 Protein-Packed Plant-Based Foods to Fuel Your Body and Save the Planet

For those embracing a plant-based diet, a common concern is finding enough protein. However, the variety of protein-rich plant-based foods available today proves that meeting nutritional goals without animal products is not only possible but delicious.

Here are 16 of the best plant-based foods packed with protein, perfect for anyone looking to make more sustainable and compassionate choices:

Lentils

Lentils are a versatile and budget-friendly legume, commonly used in soups, stews, and veggie burgers. They offer a hearty dose of protein and are a fantastic addition to any plant-based meal.

Per serving (1 cup): 230 calories, 0.8 g fat, 40 g carbs, 18 g protein

Tofu

A staple in plant-based diets, tofu is made from soybeans and is an excellent source of all essential amino acids. With proper seasoning or marination, it can be the star of any dish.

Per serving (100 g): 76 calories, 4.8 g fat, 1.9 g carbs, 8 g protein

Edamame

Edamame is the whole, unprocessed form of soybeans. Simply boiled or steamed, these protein-packed pods make for a great snack or side dish.

Per serving (1 cup): 224 calories, 7.75 g fat, 13.8 g carbs, 18.4 g protein

Vegan Meat

Brands like Impossible Foods and Beyond Meat have brought plant-based meats into the mainstream, offering protein-rich, flavorful options made from ingredients like peas and brown rice.

Per serving, Impossible Burger (4 oz): 224 calories, 14 g fat, 9 g carbs, 19 g protein

Peas

Peas are often overlooked as a protein source, but they pack a surprising amount for their size, making them a great addition to any meal.

Per serving (1 cup): 117 calories, 0.58 g fat, 20.9 g carbs, 7.86 g protein

Almonds

Almonds are not only rich in protein but also healthy fats, making them a popular snack. They can also be added to dishes for a nutritional boost.

Per serving (1 cup): 828 calories, 71.4 g fat, 30.8 g carbs, 30.3 g protein

Peanuts

Peanuts are one of the most protein-rich nuts available, making them an ideal snack or topping for salads and dishes.

Per serving (1 cup): 828 calories, 49.3 g fat, 23.5 g carbs, 37.7 g protein

Chia Seeds

Known for their role in chia pudding, these small seeds are packed with protein and fiber. They can be added to smoothies, baked goods, or used as an egg replacement in recipes.

Per serving (1 oz): 138 calories, 8.7 g fat, 11.9 g carbs, 4.68 g protein

Hemp Seeds

These nutrient-dense seeds are great for sprinkling on salads, yogurt, or smoothies, providing a good source of protein, fiber, and healthy fats.

Per serving (3 tbsp): 166 calories, 14.6 g fat, 2.6 g carbs, 9.48 g protein

Chickpeas

Chickpeas are incredibly versatile, starring in dishes like hummus and curries. They are also rich in both protein and fiber.

Per serving (1 cup): 269 calories, 4.25 g fat, 44.9 g carbs, 14.5 g protein

Soy Milk

Among the various plant-based milk options, soy milk stands out for its high protein content and versatility in recipes.

Per serving (1 cup): 105 calories, 6.34 g fat, 12 g carbs, 6.34 g protein

Tempeh

Tempeh, a fermented soy product, offers a chewy texture and nutty flavor. It’s an excellent source of protein and works well in a variety of dishes.

Per serving (1 cup): 319 calories, 17.9 g fat, 12.7 g carbs, 33.7 g protein

Seitan

Made from wheat gluten, seitan has been a go-to meat substitute for centuries. It’s rich in protein and can absorb the flavors of the spices and sauces it’s cooked with.

Per serving (2.5 oz): 90 calories, 1 g fat, 4 g carbs, 17 g protein

Black Beans

Black beans are a nutritious and protein-packed option for dishes like tacos, salads, and soups. They’re also known for their cholesterol-lowering benefits.

Per serving (1 cup): 227 calories, 0.93 g fat, 40.8 g carbs, 15.2 g protein

Quinoa

Quinoa is a complete protein, containing all nine essential amino acids. It makes a great base for salads or bowls, and can easily replace rice in recipes.

Per serving (1 cup, cooked): 222 calories, 3.55 g fat, 39.4 g carbs, 8.14 g protein

Sunflower Seed Butter

A delicious alternative to traditional nut butters, sunflower seed butter is a great high-protein spread that can be used in snacks or eaten straight from the jar.

Per serving (2 tbsp): 210 calories, 18 g fat, 4 g carbs, 8 g protein

With these 16 plant-based foods, getting enough protein is simple and enjoyable. Whether you’re switching to a plant-based diet or simply looking to add more variety to your meals, these protein-packed options make it easy to fuel your body while supporting the planet.

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