Plant-Based Protein Sources: 10 Top Options to Try

Swap animal protein for plants and you stand to reap a bounty of health benefits. Check out this list for inspiration.

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But meat is not the only source of protein.

Indeed, it’s entirely possible to get the protein you need each day without eating poultry, beef, or pork. “When done thoughtfully, individuals can meet their protein needs exclusively from plant-based sources,” says Nathalie Sessions, RD, founder of Nutrition Sessions in Pearland, Texas.

Read on to learn more about the health benefits of adopting a plant-based diet, and our list of 10 excellent plant-based sources of protein.

Here are 10 of the best foods to add to your diet, whether you’re looking to ditch animal products completely or simply diversify your protein options.

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How to enjoy them

Incorporate lentils as the protein in a veggie-packed soup or as the star of your next veggie burger. They also work great in curries and pasta dishes as a substitute for ground meat.

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How to enjoy them

Sussi suggests roasting chickpeas for a crispy snack, or you can get your fix with hummus — chickpeas are the main ingredient in the dip.

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How to enjoy them

Sussi suggests sprinkling hemp hearts or seeds on salads, soups, yogurt, or on top of nut-buttered toast. “They have a subtle nutty flavor profile and nice crunch — I call them ‘nutrition sprinkles,’” she says.

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How to enjoy it

Add this versatile soy protein to your next stir-fry or roast it on a sheet pan with a plethora of colorful veggies.

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How to enjoy them

Thanks to the many options — including almonds, pistachios, cashews, walnuts, and hazelnuts — it’s easy to add a variety to your diet. Sprinkle them on salads, in smoothies, or on top of veggies, Sussi suggests.

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How to enjoy it

Quinoa is a good fit for any meal — have it in the morning in milk as you would a breakfast cereal, for lunch as the protein in your salad, or at dinner in place of pasta.

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How to enjoy it

“Add it to soups and sauces, sprinkle it on popcorn or avocado toast, or blend with soaked cashews to make a great homemade vegan cheese on pasta or veggies,” Sussi suggests.

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How to enjoy it

As with tofu, try mixing tempeh into a stir-fry or swap your beef patty for one with tempeh between two slices of bread.

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How to enjoy them

Sussi suggests adding beans to salads, stir-fries, soups, and stews. Opt for low-sodium or no-sodium-added varieties when shopping for canned beans at the grocery store, she says.

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How to enjoy it

Chances are, you’re familiar with how to eat PB. This delicious spread is the perfect afternoon snack with apple slices. Or indulge in a childhood favorite and put it on whole-wheat bread with low-sugar jelly for a classic PB&J.

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That’s not a difficult ask for most Americans. “We are not terribly worried about getting enough protein — most Americans are meeting or exceeding the recommended intake,” Sessions says. “In many cases that I’ve seen, my clients and patients are overdoing protein intake while also underdoing the recommended intakes of the nutrient-rich vegetables, fruit, and whole grains.”

Sussi suspects it’s because “people are raised with the idea that protein — specifically animal protein — needs to be the center of the meal, and that a meal without protein is not satisfying or fulfilling.” She challenges this thinking, saying it doesn’t need to be all about a large piece of meat at dinner. You can meet your need for this macronutrient by incorporating high-quality plant protein into meals and snacks throughout the day, such as by adding a serving of beans to a salad or stacking grilled tofu between slices of bread for lunch, Sussi says.

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When it comes to red meat, the benefits of plant alternatives arguably get even more impressive. “Some studies have linked red meat with an increased risk of heart disease and type 2 diabetes, partly due to the saturated fat content,” Sessions says.

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You may be wary of scaling back on animal proteins for fear of nutrient deficiencies. But if you follow a diet with a variety of foods, it’s possible to get your fix of all the amino acids your body needs to perform at its best, per Cedars-Sinai.

“No one needs to eat red meat to be healthy,” Sessions says.

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Adopting a plant-based diet comes with many potential health benefits, but will definitely require you to make some changes. That said, a lack of protein options is not something to worry about, provided you eat the right foods. There are many excellent sources of plant-based proteins, such as nuts, lentils, tofu, and chickpeas. Many of these foods are easy to incorporate into your usual meals, and provide other added nutrients as well.

If you are adopting a plant-based diet and have any concerns about getting enough protein, or any other nutrients, speak to your doctor or healthcare provider. They will be able to provide additional advice on how to get started.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

cultural & ethical eating

cultural & ethical eating

cultural & ethical eating

cultural & ethical eating

cultural & ethical eating

cultural & ethical eating

cultural & ethical eating

cultural & ethical eating

cultural & ethical eating

cultural & ethical eating