For everyone from vegans to hardcore fitness pros, plant protein is a hot topic lately—and the trend is showing no signs of slowing down. In fact, about 1 in 10 Americans now consider themselves flexitarians, meaning they’re actively looking for more plant-based options to add to their plates.
Plant protein can provide powerful cardiovascular health benefits, according to Advances in Nutrition. But that’s not all: A study published by Bratislava Medical Journal showed that plant protein may also help protect against the development of some chronic degenerative diseases. And here’s the really good news—getting enough plant protein is easier than ever, whether you’re doing a full plant-based swap or just adding more variety to your meals.
Vegans, vegetarians, or anyone eating on the low end of their protein needs have a ton of options when it comes to high-quality plant protein. Here are six ways to get your fix:
1. Lentils
Lentils have long been praised as a delicious and versatile starch, filled with necessary carbs and fiber. They blend well into thick soups and taste delicious when cooked with your favorite spices or used as a salad topper. And, according to new studies in the Journal of Nutritional Biochemistry, lentil-based diets may offer some serious cardiovascular benefits.
Why Lentils Are a Protein Powerhouse
What makes lentils really stand out is their protein punch—you’re looking at about 18 grams of protein per cooked cup. That’s impressive for something so affordable! In fact, dried lentils are one of the cheapest sources of protein you can find, often costing just pennies per gram.
But protein isn’t the only thing lentils bring to the table. One cup also delivers:
- Over half your daily fiber needs (about 16 grams)
- A good dose of iron
- Folate and potassium for overall wellness
Easy Ways to Add More Lentils
If you’re new to lentils, here are some simple ways to start:
- Toss red lentils into your favorite tomato sauce—they’ll break down and add creaminess
- Use cooked green or brown lentils as a taco filling
- Add them to grain bowls for an extra protein boost
- Blend them into veggie burgers for a hearty texture
The best part? Unlike dried beans, lentils don’t need to be soaked overnight. Most varieties cook up in about 20-30 minutes, making them a weeknight-friendly option.
Related: Know Your Supergreens: A Cheat Sheet On What’s What
2. Chia
Everyone raves about chia—and it deserves the hype! The super-seed packs two grams of protein per tablespoon, and with a complete essential amino acid profile, it’s also great for maintaining nail, skin, and bone health. Not to mention, it boasts a pretty decent soluble fiber content of 2.5 grams per cup.
What Makes Chia Seeds Special
Here’s something cool about chia: it’s one of the few plant foods that’s a complete protein, meaning it contains all nine essential amino acids your body needs. That’s a big deal for anyone following a plant-based diet!
Chia seeds are also loaded with:
- Omega-3 fatty acids for heart and brain health
- Antioxidants that may help support overall wellness
- Calcium for bone support
And they’re incredibly versatile. Those tiny seeds absorb up to 10-12 times their weight in liquid, which is why they create that fun gel-like texture in chia puddings.
Quick Chia Ideas
Not sure where to start? Try these:
- Sprinkle a tablespoon on your morning oatmeal or yogurt
- Blend them into smoothies for a thicker texture
- Make overnight chia pudding with your favorite plant-based milk
- Add them to homemade energy bites or granola bars
The best part about chia is that there’s zero prep involved—just toss them on whatever you’re eating and you’ve got an instant protein and nutrient boost.
3. Quinoa
Quinoa has become a tasty staple for a lot of us, but its health benefits are just as impressive as its versatility in the kitchen. It’s gluten-free, high in protein (eight grams per cup) and, like chia seeds, has all the essential amino acids, making it a “complete” protein.
The Ancient Grain That Does It All
Quinoa (pronounced KEEN-wah, in case you were wondering!) has been fueling people for thousands of years—and for good reason. Beyond being a complete protein, it’s also packed with:
- Fiber (about 5 grams per cup) to keep you feeling full
- Iron and magnesium for energy and muscle function
- B vitamins for metabolism support
What’s really nice about quinoa is that it works for both sweet and savory dishes. You can use it as a rice substitute, toss it in salads, or even make a warm breakfast bowl with it.
Ways to Enjoy Quinoa
Here are some ideas to get you started:
- Cook it in vegetable broth instead of water for extra flavor
- Use it as a base for Buddha bowls with roasted veggies
- Mix it into soups for added texture and protein
- Try it as a breakfast porridge with cinnamon and fruit
- Stuff bell peppers with a quinoa and black bean mixture
Pro tip: Give quinoa a good rinse before cooking to remove its natural coating, which can taste a bit bitter. Most packages come pre-rinsed these days, but a quick rinse never hurts!
4. Spirulina
The superfood spirulina, an all-natural algae, is full of omega-6, beta-carotene, linoleic acid, vitamin B12, iron, calcium, and chlorophyll, so it’s no wonder it’s turning up in everyone’s smoothies.
Related: Shop spirulina and chlorella to get your protein on.
Just a tablespoon of spirulina powder contains two grams of protein. Spirulina lovers boast of its benefits and science backs it up: According to Cardiovascular Therapeutics, spirulina offers up antioxidant and anti-inflammatory benefits, while the phycocyanin contained within it comes with a whole set of its own set of benefits (primarily around supporting cardiovascular health, like maintaining healthy vascular function).
Getting the Most From Spirulina
Here’s the thing about spirulina—a little goes a long way. That vibrant blue-green color comes from its concentrated nutrients, which is why you only need about a tablespoon at a time.
The easiest ways to use spirulina:
- Blend it into smoothies with banana or mango to mask the earthy taste
- Stir it into juices for a quick nutrient boost
- Add it to energy balls along with dates and nuts
- Mix it into supergreen powders for an extra kick
If you’re new to spirulina, start small—maybe half a teaspoon—and work your way up. The taste is pretty unique (some describe it as “ocean-like”), but most people find it easy to disguise in fruit-heavy smoothies.
5. Tempeh
While most of us are familiar with tofu, you may not have tried tempeh. It’s a fermented soybean, so not only does it give you all the hefty protein you’re looking for (18 grams of protein per 100 grams of tempeh), it also offers up probiotic benefits. According to The American Journal of Clinical Nutrition, tempeh contains soy isoflavones that support healthy cholesterol levels.
Why Tempeh Is a Cut Above
Here’s why tempeh deserves a spot in your rotation: it’s not only a complete protein (with all nine essential amino acids), but the fermentation process makes it easier to digest than other soy products. Plus, that fermentation means you’re getting some of the perks of fermented foods in every bite.
Compared to tofu, tempeh has:
- More protein per serving (about 15-18 grams per 3 oz)
- A firmer, meatier texture that holds up well in cooking
- A slightly nutty flavor that many people prefer
How to Cook With Tempeh
If you’ve never worked with tempeh before, don’t worry—it’s actually pretty easy:
- Slice it thin and pan-fry until crispy for sandwiches or salads
- Crumble it into chili or tacos as a ground meat substitute
- Marinate it in your favorite sauce, then grill or bake
- Cube it and add to stir-fries with veggies and rice
One tip: steaming tempeh for about 10 minutes before cooking can help it absorb marinades better and mellow out any bitterness. It’s an extra step, but it makes a big difference in flavor!
6. Plant Protein Powders & Bars
Plant protein powders offer an easy-to-whip-up way to get the nutrients you need, while bars are perfect if you’re always on the go. Whether you want to make a smoothie or nosh on a quick snack, there are plenty of powders and bars to choose from.
The Convenience Factor
Let’s be real—sometimes you just don’t have time to cook lentils or prep a quinoa bowl. That’s where plant protein powders and bars really shine. You can get 20-25 grams of protein in a single scoop or bar, which is pretty amazing when you’re in a time crunch.
Popular plant protein sources in powders include:
- Pea protein – a favorite for its smooth texture and solid amino acid profile (especially when blended)
- Brown rice protein – often blended with pea for better nutrition
- Hemp protein – adds omega-3s along with protein
- Soy protein isolate – one of the most researched plant proteins
And the options keep getting better. You can find chocolate plant protein, vanilla, berry, and even seasonal flavors that actually taste good.
Choosing the Right Protein Products
Here are some things to look for when shopping for plant protein:
- Protein blend vs. single source – blends often provide a more complete amino acid profile
- Added digestive enzymes – can help with absorption
- Minimal added sugars – check the label for sneaky sweeteners
- Third-party testing – for quality assurance
Whether you’re blending up a post-workout smoothie or grabbing a bar between meetings, these convenient options make hitting your protein goals way easier. And with so many delicious flavors out there now, you definitely don’t have to sacrifice taste for nutrition.
Related: Shop plant protein products.
Putting It All Together
The beautiful thing about plant protein is that you don’t have to choose just one source. Mix and match throughout your day—maybe chia seeds in your morning smoothie, a quinoa salad for lunch, and some tempeh stir-fry for dinner. By combining different plant proteins, you’ll naturally get a wider range of amino acids and nutrients.
And remember, getting enough protein on a plant-based diet (or even a plant-forward one) is totally doable with a little planning. Most adults need about 0.8 grams of protein per kilogram of body weight, though active folks might need a bit more. With all these delicious options, hitting your goals can actually be pretty enjoyable!