8 Easy Ways to Get More Protein as a Vegan
Getting enough protein on a vegan diet doesn’t have to be hard. By making some smart choices, you can add protein to every meal and snack, so you stay energized and full throughout the day. Here are eight simple ways to get more protein, especially if you’re vegan:
1. Snack on Roasted Chickpeas
If you’re craving something crunchy, roasted chickpeas are a great protein-rich choice instead of chips or pretzels. They have about 11.8 grams of protein per cup and also contain fiber and important minerals, making them a healthy and tasty snack.
2. Use Tofu or Tempeh
Tofu and tempeh are great plant-based protein options that you can add to almost any meal:
- Tofu veggie stir-fry with ginger sauce: Stir-fry mixed veggies with tofu and a tasty ginger sauce.
- Tofu scramble: A protein-rich alternative to scrambled eggs, perfect for breakfast.
- Tofu smoothie: Blend soft tofu with your favorite fruits for a creamy, high-protein smoothie.
- Tempeh taco with avocado and salsa: Crumbled tempeh makes a great taco filling with avocado and salsa.
- Tempeh pasta: Add crumbled tempeh to pasta sauce for an extra protein boost.
- Tempeh salad: Mix tempeh with greens, veggies, and a light dressing for a filling salad.
Both tofu and tempeh are high in protein and can be flavored in many ways to fit your meals.
3. Add Protein to Every Meal
Adding protein to every meal helps keep your diet balanced and makes you feel full longer. For vegans, this could mean using:
Types of Protein:
- Nuts: Almonds, cashews, peanuts.
- Seeds: Chia seeds, hemp seeds, sunflower seeds.
- Tofu and Tempeh: Versatile plant-based choices.
- Legumes: Lentils, chickpeas, black beans.
Meal Ideas:
- Nut butter toast: Spread almond or peanut butter on whole-grain toast for a quick protein boost.
- Chia seed pudding: Mix chia seeds with plant-based milk and let it sit overnight for a yummy breakfast.
- Lentil curry: Cook lentils with spices, tomatoes, and coconut milk for a hearty dish.
- Black bean tacos: Use black beans as a filling with veggies for tasty, protein-packed tacos.
It doesn’t have to be complicated—just make sure there’s some protein in each meal or snack.
4. Make Protein Pancakes
You can boost the protein in your breakfast by adding protein powder to your pancake mix. For a vegan version, use plant-based protein powder with ingredients like oat flour and almond milk. This makes traditionally low-protein foods more filling, keeping you full all morning.
Ways to Boost Protein in Pancakes:
Ingredient | Protein Boost per Serving | Suggested Use |
---|---|---|
Plant-based protein powder | 15-20 grams per scoop | Add to pancake batter |
Chia seeds | 5 grams per tablespoon | Mix into batter or sprinkle on top |
Hemp seeds | 3 grams per tablespoon | Mix into batter for added crunch |
Nut butter | 8 grams per 2 tablespoons | Swirl into batter or use as a topping |
Silken tofu | 8 grams per 100 grams | Blend into batter for a creamy texture |
Soy milk | 8 grams per cup | Use instead of almond or oat milk |
5. Try Edamame as a Snack
Edamame is a great source of protein, with about 18.4 grams per cup. It’s not only a fun snack, but it’s also full of nutrients that are good for you. Edamame can be steamed and sprinkled with salt or spices for a quick, protein-packed treat.
Other Recipes Using Edamame:
- Edamame Hummus: Blend steamed edamame with tahini, lemon juice, garlic, and olive oil for a high-protein twist on regular hummus.
- Edamame Stir-fry: Toss edamame into a stir-fry with mixed veggies, tofu, and a savory sauce for a quick dinner.
- Edamame Salad: Mix edamame with quinoa, chopped veggies, and a light vinaigrette for a refreshing, protein-packed salad.
- Edamame and Avocado Sushi Rolls: Use edamame and avocado as a filling for sushi rolls for a plant-based, protein-rich option.
6. Carry High-Protein Snacks On the Go
Keep high-protein snacks like roasted chickpeas, protein bars, mixed nuts, or jerky (plant-based options available) handy so you can get protein even when you’re busy. Look for snacks like KIND Protein Bars, RXBARs, or roasted chickpeas from brands like The Good Bean, which are easy to find in most grocery stores in the USA. These snacks are easy to store and give you a quick protein boost on the go.
7. Add Seeds for Extra Protein
Chia and hemp seeds are great sources of plant-based protein and can be easily added to smoothies, salads, or soups. Chia seeds have almost 5 grams of protein per tablespoon, while hemp seeds have about 3 grams per tablespoon. Flaxseeds and sunflower seeds are also good choices to increase the protein in your meals.
8. Swap Almond Milk for Soy Milk
If you usually drink almond milk, try switching to soy milk for more protein. Soy milk has about 8 grams of protein per cup, which is much more than almond milk. You can also try pea protein milk for a similar protein boost.
These easy ideas can help you get more protein in your diet, making your meals more satisfying and supporting your overall health, especially if you’re following a vegan lifestyle.