Finding The Most Protein Vegan Food Options?

most protein vegan food

When you are vegan, sometimes you have to supplement in order to get the proper nutritional content into your diet. 

This is especially true for things like iron and protein, which people are traditionally taught to get through eating meat.

 Fortunately, if supplementation is not your preferred method, there are plenty of things you can eat to make sure your protein levels are where they need to be. 

Let’s explore some of the most protein vegan food options!

Why Is Protein So Important?

Protein is, in a nutshell, a building block that your body uses to make structures and cells. 

From enzymes, hormones, and blood cells to skin, bones, muscles, and cartilage, your body needs protein in order to grow, repair, and maintain itself. 

Being protein deficient can result in losing muscle mass and becoming anemia, as well as generally not healing as quickly and feeling sluggish. 

This is because, without the building blocks to do so, your body cannot keep up with all of the work it needs to do in order to run smoothly. 

Protein is absolutely vital to your health and making an effort to always get enough of it can play a massive role in feeling your best.

Most Protein Vegan Food

The Highest Protein Vegan Food Options

Vegan protein is metabolized by the body the same way as meat protein, providing the same building blocks to create and maintain whatever your body needs. 

Everyone knows things like peanut butter and beans contain a lot of protein but let’s take a look and even more, less commonly considered options that can be used to add diversity and even more protein to your diet!


Often confused with tofu or tempeh, seitan is an entirely different substance that can be treated similarly but tastes different and provides a satisfying, meaty texture. 

It is made from wheat gluten in a process that washes away all of the starch, leaving the dense, malleable mass of gluten behind. 

It can then be seasoned, cooked, and processed into whatever type of meat replacement you would want. 

Aside from that, it contains 25 grams of protein per 3.5 ounces of seitan, making it one of the most protein-dense foods you can find for vegan cooking.

Nutritional Yeast

Nutritional Yeast

Nutritional yeast is one of those things that many vegans use as a seasoning to replace cheese. 

It has an earthy richness and tang that lends itself well to pasta and other applications and is easy to cook with. 

It also happens to contain 14 grams of protein per ounce. 

This combined with the ease of use makes it a great way to add some extra protein to your meals and snacks. 

You can sprinkle it on popcorn, add it to noodles, mix it into rice, or put it into just about anything else, making it the perfect thing to have on hand to use throughout the day, especially if you like the taste of cheese. 

Plus, it is also high in fiber and vitamin b12, too!

Ancient Grains

Ancient grains are a category of less popular and mainstream grain options that are still available today and were used by our ancestors in massive quantities before being replaced by rice and wheat. 

Farro, barley, sorghum, einkorn, spelt, and teff all are in this categorization, as well as foods like quinoa and amaranth. 

Of these, spelt and teff are the highest in protein, clocking in at around 10 grams of protein per cup of grains. 

This is not as high as some other options but if you want grains to accompany something like sauteed veggies or stir fry, these are a great, easy swap to make the meal a little higher in protein. 

Plus, ancient grains contain nutrients like manganese, iron, fiber, and b vitamins, supporting healthy base nutrition, as well!

Highest Protein Vegan Food


Popular with vegans and non-vegans alike, oatmeal brings around 6 grams of protein per half-cup serving. 

This may not sound like a ton, but the way you make your oats and incorporate toppings can make this a really protein-dense food option. 

Cooking with almond milk and adding chia seeds or similar foods can help increase the base protein level of your oats. 

Additionally, toppings like peanut butter, almond butter, bananas, and others can increase it further. 

Some people even add in protein powder during the cooking process to further increase the protein levels of their oats. 

The versatility and endless array of possibilities make this an amazing option that can really increase your daily protein intake from the moment you wake up.

Highest Protein Vegan Food


Contrary to popular belief, a lot of vegetables are very high in protein and, when eaten with each meal, can make a big difference in your overall protein consumption. 

You should try and consume between 40 and 60 grams of protein per day, on average, depending on your weight so incorporating veggies can really help you to reach your goals. 

Things like spinach, sweet potatoes, artichokes, asparagus, and broccoli contain between five and six grams of protein per serving. 

Corn, on the other hand, contains around the same amount and is easily added to soups and other dishes. 

Vegetables are an excellent way to get a little boost of protein without worrying about supplementing and can make a big difference. 

Just think of how much protein is in a salad, especially if topped with some grilled seitan!

Highest Protein Vegan Food

Finding The Most Protein Vegan Food Options Is Easy!

Protein is one of the easiest things for vegans to supplement within their diets. 

There are so many amazing, protein-rich foods out there that can easily be incorporated to provide enough to reach your body’s daily recommended goal. 

The myth that vegans are weaker due to not getting protein from meat is an absolutely false statement; with meal planning and some easy swaps, you can easily get all of the nutrition you need while lowering your ecological footprint and supporting your overall health! 

Regardless of what protein options you choose, your body and the planet will thank you!