Welcome to a list of 30 plant–based protein ideas that will provide diverse and flavorful options to meet your nutritional needs.
One common concern for those transitioning to or maintaining a plant-based lifestyle is ensuring adequate protein intake.
Fortunately, nature offers a plethora of delicious and nutrient–dense plant–based protein sources that can seamlessly fit into any meal plan.
This list includes legumes, grains, nuts, and seeds, allowing you to discover the variety and richness of plant-based proteins.
We also included easy tips to upgrade your salads, pasta, and soups to satiating meals with plant-based protein tips.
For example, this black bean salad is delicious but becomes a fulfilling and protein–rich meal with added quinoa and grilled tofu.
30 Plant-based Protein Ideas
1. Lentils (brown, green, red, and black)
Lentils are a versatile legume rich in protein, making them an excellent plant-based alternative to meat.
Brown lentils are versatile and hold their shape well, making them ideal for soups and stews.
Red lentils cook quickly and become soft, making them ideal for dals, creamy soups such as this velvety Turkish lentil soup, and purees.
Finally, green, black, and French lentils retain firmness and add texture to salads and side dishes.
These patties with cooked lentils, spices, fresh herbs, and garlic have a Mediterranean-inspired flavor.
Lentil patties are a satisfying and nutritious meatless alternative, rich in protein and fiber that will keep you healthy and satiated.
This red lentil curry is so easy and quick to make that it can be a last-minute plant–based dinner. It’s wholesome, nourishing, and protein-packed, and it will make you feel great!
You can serve it on basmati rice or brown rice, but it’s also great with naan, roti, or any other type of flatbread.
Lentil loaf is an excellent recipe for those who want less meat but are not necessarily vegan.
You’ll love this recipe because it’s easy to make with simple plant-based ingredients and combines the meaty and chewy texture of the loaf with the saucy and tangy topping.
The lentils and quinoa pack this salad recipe with wholesome and complete plant-based protein and gut-healthy fiber.
We serve this salad as a post-workout meal in a wrap with a sprinkle of crumbled feta, and it’s incredible.
6. Chickpeas (whole, split and chickpea flour)
Knowing how to soak and cook dried chickpeas and their uses and storage methods can be a game-changer for everyday cooking.
We’ll show you the step-by-step process of soaking and cooking dried chickpeas to perfection and how to use them in delicious protein-packed recipes.
We developed this coconut chickpea curry so that you can make it with easy-to-find ingredients in less than 30 minutes without compromising flavor and texture.
It’s an excellent recipe for a plant-based weeknight dinner and is also perfect for meal prep as it keeps wonderfully for several days in the fridge.
Beyond their mouthwatering taste, these chickpea fritters boast an excellent nutrition profile. They are packed with plant protein and gut-healthy fiber.
While they are inspired by falafel, chickpea fritters are easier to make and cook. They are shaped into small flat patties and then cooked in the oven, air fryer, or skillet until crisp outside and tender inside.
Zucchini fritters pack a ton of flavor and are an excellent protein–rich meal with chickpea flour for the whole family.
Our tip is to top them or dip them with tzatziki sauce, marinara sauce, or our homemade sour cream.
You’ll love this chickpea frittata recipe because it’s soft, moist, wholesome, and nutritious, with plenty of plant-based protein.
It’s free from most allergens as there are no eggs; it’s soy-free and dairy-free.
11. Tofu (firm or smooth)
This BBQ tofu recipe is a delicious meat-free alternative for your meatless meals and the best tofu you’ll ever taste.
A bold and sweet homemade BBQ sauce hugs the small bites of crisp and chewy tofu to perfection; it’s a beautiful protein addition to any Barbecue party.
Air fryer tofu is a tasty and healthy alternative to meat. You’ll love its chewy texture, crispy exterior, and tender and juicy core.
It’s perfect for adding to salads, bowls, stir-fries, stews, and curries, or dip it in your favorite dipping sauce.
Marinated tofu is a tasty and versatile protein choice that can be served alone or as a satisfying protein boost for most meals.
It can be used in salads, wraps, stir-fries, pasta, and other recipes, and it is excellent for last-minute dinners and meal prep.
Thanks to tofu’s excellent nutritional content, this dish is a fulfilling and complete meal, especially if combined with some vegetables.
The best way to eat it is by adding seasonal veggies. Sautèed mushrooms, spinach, broccoli, peppers, and sun-dried tomatoes all fit right in, and you’ll never get bored.
16. Black Beans
Black beans are nutritious and versatile. They can be used in salads, spreads, dips, and other delicious meals.
They are rich in wholesome plant protein and dietary fiber, affordable, and easy to prepare.
Black beans and vegetables shine in this creamy one–pot soup.
They add a bold, earthy, and almost meaty flavor, and they pack the recipe with protein, fiber, and antioxidants that will make you feel nourished and healthy.
Black bean salad is an easy recipe that combines simple vegetables with a refreshing and zesty cilantro lime dressing to bring out the flavors.
Expect an irresistible combination of textures: crispy bell pepper, creamy sweet potatoes, velvety avocado, tender black beans, corn, and a juicy dressing.
Lentil chili is a tasty and wholesome one-pot recipe where brown lentils replace the ground meat in classic chili con carne.
Expect a hearty, comforting, and high–protein meal that is easy to make with pantry staples and excellent for meal prep.
Tender sweet potato stuffed with a tasty and wholesome black bean salad and topped with a dollop of fresh sour cream and tangy pickled red onions.
You’ll love how easy it is to add plant–based protein as a stuffing to your vegetables.
21. White beans
Their thin skin and creamy texture sets white beans apart from most other bean varieties.
For this reason, cannellini beans are excellent for making spreads and adding protein to soups and stews.
White bean salad is perfect for a light, fulfilling lunch or a healthy dinner. It’s best served with pita bread and yogurt tahini sauce.
This bean salad is a convenient source of plant-based protein, offering a quick and nutritious meal option packed with fiber, vitamins, and minerals.
Our Tuscan white bean soup is inspired by “Ribollita,” a comforting Italian recipe in which cannellini beans are paired with leafy greens and aromatic herbs in a flavorful vegetable broth.
White beans are a creamy addition to soups, enhancing flavor and nutritional value with an excellent protein boost.
This white bean dip recipe is luxurious, creamy, wholesome, and delicious.
It’s a beautiful and protein-rich spread for sandwiches, pita, or salads, and you can quickly bring it to your next potluck, barbecue, or game night.
This creamy pasta salad perfectly matches luscious creaminess and healthy eating with plant–based protein from beans, dairy-free yogurt, and vegan mayonnaise.
It’s a versatile meal served as a starter, side dish, or light and refreshing main.
26. Protein-rich grains
Protein–rich grains such as quinoa, amaranth, farro, and teff offer substantial protein content and essential amino acids, making them excellent plant-based protein sources.
Let’s see how protein–rich grains can help make a delicious meal.
Buddha bowl is a healthy combination of colorful vegetables, nourishing whole grains, and plenty of plant-based protein accompanied by a delicious peanut dressing.
It is an excellent way to pack tasty and nourishing ingredients into one flavorful and gorgeous dish.
You will love farro salad because it’s nutritious, fulfilling, easy to make, and tastes delicious.
Farro is an ancient grain; you’ll love its nutty flavor, chewy texture, and many health benefits.
You can also prepare it in advance and bring it to work or have it ready in the fridge for a busy day when you have less time to cook.
We are sure you’ll love this chickpea quinoa salad for its taste and nutritional benefits.
For example, this salad is an excellent source of plant-based protein and fiber, thanks to quinoa and chickpeas.
30. Mediterranean couscous salad
Follow our step-by-step recipe, and in less than 20 minutes, you’ll have a delicious and versatile couscous salad.
It’s excellent for a quick lunch, healthy dinner, side dish, meal prep, potlucks, picnics, and barbecues.
More plant-based protein sources
This list of plant-based protein sources is meant to inspire you in your everyday cooking. However, there are hundreds of fantastic plant-based protein sources that we haven’t mentioned here.
Some are nuts, seeds, peas, tempeh, seitan, nuts, coconut yogurt, soy yogurt, soy milk, amaranth, and the list continues.
Did we forget any of your favorite plant-based protein sources? Let us know in the comments below.
30 Plant Based Protein Ideas
Ingredients
- 1 cup dry lentils green, brown, black, or French lentils
- 4 cups water or vegetable broth
- 1 teaspoon salt
- 2 bay leaves optional
Instructions
- Rinse 1 cup dry lentils in a fine mash sieve to remove dirt and debris. Ensure no stones are hiding between the lentils.
- Add lentils to a medium-sized pot with 4 cups water.Optionally, add 2 bay leaves leaves.
- Simmer for 15 to 30 minutes or until tender but not mushy.Add 1 teaspoon salt halfway through cooking. Taste them and adjust the cooking time accordingly.
- Drain in a fine mash sift before adding them to salads, using them in other recipes, or storing them for meal prep.
MAKE IT A MEAL
- You can use lentils for salads, soups, stews, curries, as stuffing, and more. We curated a list of easy and delicious lentil recipes for you. Find it in the "Recipes with lentils" chapter linked in the notes below.
Notes
Nutrition
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Hi! We are Nico & Louise
Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.
Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.
Easy right?
I love this list! Thank you guys for sharing 🙂