Long gone are the days when veggie food was considered lesser-than. Nowadays, it’s widely known that you can get plenty of protein from plant-based sources. Curious to know what our favorite high-protein vegan foods are? Keep reading to find out which ones have made the cut. And spoiler alert: they’re both versatile and delicious!
High-protein vegan foods we love
Yep, you knew it was coming: Tofu is an all-star among protein-rich vegan foods. This soy-based star comes in different grades of softness, ranging from silky-smooth tofu (great for smoothies and desserts) to extra-firm tofu, which is a favorite for stir-fries, sandwiches and everything in between.
If you’ve only ever tofu that wasn’t prepared right, you may have written it off as an ingredient you don’t like. Don’t give up, though — sometimes you just need to taste it cooked a different way to enjoy it. Asian cuisines, in particular, are known for elevating tofu to new heights, so cooking using healthy Japanese or Chinese-inspired recipes (like the ones you might find in the 8fit app) can change the way you look at it.
Protein check: As for protein, tofu contains around 10 grams of protein in half a cup of the extra firm variety.
Seitan is one vegan protein source that has a texture similar to that of meat. Made from gluten (which is wheat protein), this “wheat meat” is commonly eaten around Asia but is starting to make headway in restaurants and grocery stores across the Western world.
It makes a great addition to any stir-fry, a base for a veggie burger or a vegetarian roast. The great thing is that you can slice it up and cook it just like you would cook any regular cut of meat. If you’re a vegan who misses the texture of meat, this is one tasty high-protein vegan food to add to your list.
Just a quick note — as seitan is made entirely out of gluten, it’s definitely not safe for people with Celiacs disease or a gluten intolerance.
Protein check: Even just a three-ounce serving of seitan boasts between 15 and 21 grams of protein, which is almost comparable to a cut of meat.
Hailing from Indonesia, tempeh is made from fermented soybeans and has a unique texture and flavor of its own. Although it comes from the same source as tofu, the finished product is entirely different. Traditionally, people make tempeh by wrapping boiled soybeans in banana leaves before allowing them to ferment between 24 and 36 hours.
If you’ve never had tempeh before, it may be an acquired taste. Although you can eat it raw, it can be quite intense flavor-wise, meaning it’s a good idea to try it cooked first-time round. You can prepare tempeh in many different ways, like faux bacon using the tempeh and a variety of smoky seasonings!
Protein check: One cup of tempeh contains 31 grams of protein and is also jam-packed with probiotics and nutrients like magnesium, manganese, and iron.
Lentils are one of our absolute favorite high-protein vegan foods in terms of both versatility and flavor. These legumes come in an array of different shapes, sizes, and colors, and they typically cook quickly without much need for preparation. In addition to being quick and easy to prepare, they’re also incredibly affordable. They’re the perfect staple to keep on hand for soups, stews, and dips. In just one cup of cooked lentils, you’ll get around 50% of your daily fiber intake.
Protein check: That same cup includes 18 grams of protein. Couple that with some brown rice, and you’ve got a complete protein, meaning the dish contains all nine of the essential amino acids.
If you haven’t tried spelt yet, you’re in for a treat. Cultures around the world have been cultivating this ancient grain since around 5000 BC. It can be cooked and eaten like rice, turned into a flour or even be used as the base for bread and treats. And if you want to create super-healthy baked good, try sprouting it beforehand. Spelt is an excellent source of nutrients such as iron, magnesium, phosphorus, and manganese.
Protein check: As far as protein goes, spelt is a frontrunner among grains. A cup of cooked spelt contains around 11 grams of protein per cup, making it a perfect addition to any vegan diet.
Believe it or not, oats can do a whole lot more than fill you up. They’re also an excellent source of protein as well as other nutrients like zinc, phosphorus, folate and magnesium, and fiber – which is one reason they’re so filling.
Protein check: In half a cup of dry oats, you’ll get around six grams of protein, which is a pretty decent amount if you ask us!
Speaking of oats…
Since we love oats so much at 8fit, we thought we’d highlight a few recipes that are worth checking out! Just like oats themselves, they’re affordable, versatile and simply delicious.
Salted date & espresso overnight oats
This oat breakfast provides a surefire way to get you revved up in the mornings. The combination of dates and espresso results in an almost caramel-like flavor that’s further enhanced with a bit of salt. Seriously, it’s a must-try for those who want to start their mornings off with a bang.
Homemade oats pita with rocket and hummus
Making pita bread may sound daunting, but we’ll show you just how easy our version can be. You only need a few ingredients for the pita themselves, and these delicious little morsels can be customized to your liking and act as a replacement for your usual bread or toast.
Peanut butter banana cookies
Just because you’re eating nutritious food doesn’t mean that you should skip dessert! That’s where our vegan peanut butter banana cookies come into play. Although they may seem like a naughty sweet treat, they have protein, fiber and other nutrients that will help you stay full and satisfied during the day. They’re a win-win as far as we’re concerned!
Discover more high-protein vegan foods
In the 8fit app, you’ll find a wide range of different high-protein vegan foods and recipes that you can easily make vegan. Plus, they’re fast and simple to make, so whether you’re a total beginner, love cooking already or have an interest in learning, you’re all set.
In addition to over 700 recipes, 8fit offers a library of workouts including HIIT, surf-style training and yoga courses to help you fulfill your fitness goals. Start your journey and subscribe to 8fit Pro now!