15 Sources Of Vegan Protein, Explained

According to the Alliance for Science at Cornell University, one in 10 Americans consider themselves to be either vegan or vegetarian. This figure has skyrocketed in recent years with increased concern about the environmental impact of eating meat, dairy, eggs, and seafood, as well as the ethical implications of consuming animal products. And the folks eating plant-based protein alternatives don't always ascribe themselves to a label; many folks interested in plant-based proteins are "reducetarians" — folks interested in eating less meat but not desiring to quit animal products altogether.

There are many benefits to substituting animal-based proteins with plant-based options. From a health perspective, eating more plant-based proteins can diminish the risk of some chronic diseases like diabetes, high blood pressure, and coronary heart disease, per the Harvard School of Public Health (HSPH). The HSPH also found that even marginally diminishing your daily intake of meat and dairy products can improve health outcomes. 

With the sheer amount and variety of plant-based protein sources on the market, you can surely find a suitable replacement for animal-based proteins with just a little bit of research. We've compiled some of the most widely-known sources of plant-based protein, as well as some recommendations for recipes and working with each of the proteins.

Edamame are young soybean pods with an earthy, lima-bean-like texture. One cup of the superfood contains close to 20 grams of protein as well as a healthy serving of fiber, vitamin K, and folate, per Healthline. 

Edamame is typically eaten after the pod has been steamed or boiled. If you choose to purchase the entire pod of edamame from the grocery store (which you'll find most frequently in the frozen vegetable aisle), you'll want to scrape the pod between your teeth and allow the seeds to fall out. You can jazz up edamame by cooking the entire pod in a spicy garlic sauce with chili paste, tamari, and fresh chopped garlic. Edamame is the perfect, protein-rich appetizer for an Asian-inspired entree. You can also toss salted edamame in a salad with tofu, cabbage, and seasoning for an extra boost of protein. Cooked edamame is a nice textural contrast in fried rice or a grain bowl as well. 

If you've ever wondered what tempeh is, you're not alone. It's a combination of popular grains and legumes (typically soybeans) fermented with a mold culture. Some of the popular grains manufacturers use in the tempeh block include millet and barley, but the exact grain mix can vary. The resulting product is a firm block covered in a thin white mold. Appetizing, right? 

It may be difficult to stomach the idea of eating a block of fermented grains, but tempeh is actually a flavorful addition to chili, stir fry, and grain bowls if it is prepared well. The consistency is chewy and grainy without an overwhelming flavor of fungus. According to Well + Good, besides containing a ton of helpful probiotics, tempeh has 20 grams of protein per 3.5-ounce serving. You'll notice a strong umami flavor when the tempeh is marinated with coconut aminos, tamari, or soy sauce, or shredded with other umami-rich ingredients like tomatoes or mushrooms. We recommend looking for tempeh in your grocery store alongside other plant-based protein options like tofu. Once the package has been opened, the tempeh can last up to five days.

Hemp protein is far from the bioactive drug. The powder is made from grinding hemp seeds down into a flavorful, earthy dust perfect for smoothies, protein shakes, and oatmeal. The powder has a very distinct, dirt-like flavor that some consumers can find off-putting. According to Healthline, one quarter-cup serving of hemp protein powder contains 120 calories and close to 15 grams of complete protein. Plus, hemp protein contains between 7-8 grams of fiber per serving; fiber is important for a healthy gut and to increase feelings of satiety. 

aModrn notes hemp protein has a higher digestibility than whey protein and pea protein. Hemp protein is free from oligosaccharides, which nutritional research notes are not digested in the human gut. Oligosaccharides are present in pea protein and whey protein and have undesirable side effects like excess flatulence and intestinal discomfort. Besides its higher digestibility, hemp seeds also contain omega-3 fatty acids, zinc, magnesium, and B vitamins. 

The humble oat is a breakfast classic, and for good reason. This grain is filled with plant-based protein; one half-cup serving of oats has 4 grams of fiber and close to 5 grams of protein (via WebMD). And the type of oat isn't as important to its nutritional composition, so you can keep eating those whole rolled oats or your favorite steel-cut brand. 

Oats are more versatile than you think. You can make oat flour by pulsing oats in your food processor and use it as a substitute for white flour in your banana bread or homemade pancake recipe. The result is a higher-fiber, higher-protein consistency batter. You can also use oat flour to maintain the consistency of your favorite homemade meatball recipe. If you would rather keep the oats whole, try making a filling bowl of oatmeal for breakfast at least once a week, or make overnight oats for an easy pre-work breakfast. 

Pea protein is an incredibly versatile powder. There's no wonder it's commonly eaten in plant-based protein bars and shakes or in some processed alternative meat products. The protein contains all nine of the essential amino acids and iron. The protein is also high in fiber, which can promote fullness.

One serving of pea protein isolate, which according to Cleveland Clinic is made from pea protein and amino acids, contains 15 to 20 calories per 3.5-ounce serving. Pea protein concentrate is another type of pea-based protein that includes fats and carbohydrates to promote satiety. Alternative meat products, like Beyond burgers, are made from pea protein because of its digestibility, high protein, and amino acid richness. Scientific research indicates that both wheat and pea protein may be preferable to more traditional soy proteins because of similar textures to some kinds of meat, simple flavors, and nutritional profiles akin to animal-based proteins.

Beans have many of the same characteristics as lentils in cooking. These legumes are filled with fiber and protein and can be just as delicious.

There are many types of beans you can adapt into cooking and recipes. One cup of chickpeas (garbanzo beans) has around 270 calories, close to 35 grams of carbohydrates, and between 10 and 15 grams of protein (via WebMD). These soft beans can be integrated into our favorite dip (hummus) or roasted on a baking sheet. Black beans are also high in protein; a quarter-cup of black beans contains around 165 calories, 10 grams of protein, and 30 grams of carbohydrates (via WebMD).

Beans are very versatile for appetizers, entrees, and even desserts. Craft a spicy black bean soup for a filling winter dish or roast crispy chickpeas for a simple snack. For dessert, take out your high-speed blender and make simple black bean brownies.

Mycoproteins are somewhat unconventional proteins made from a fungus called Fusarium venenatum, per research published in Current Developments in Nutrition. Sold commonly as Quorn, this mycoprotein has a significantly lower carbon dioxide and water footprint than other meatless protein options on the market. It packs a nutritious punch, too — a 3.5-ounce serving of mycoprotein contains 85 calories and 11 grams of protein. Per the brand, Quorn uses free-range eggs as a binder in the final steps of production as well as some plant proteins in vegan products, so it's important to check the product label before consuming.

Quorn's current lineup contains chiQin filets (vegan), meatless grounds (with egg), turkey deli slices (with egg), and meatless strips (with egg). You can prepare Quorn similar to other vegan meat alternatives and thaw the serving when you are ready to eat. Substitute meatless grounds or strips in a burrito, or use the deli slices for a sandwich.