Let’s be real—when people hear "vegan diet," their first question is often, "But where do you get your protein?". The good news? Plant-based eaters have plenty of options for high-protein vegan foods. Whether you're hitting the gym, balancing macros, or just trying to feel strong and energized, getting enough protein from plants is totally doable (and delicious)!

If you're on a plant-based diet, you don’t have to stress about missing out on protein. With the right food combos, you can hit your protein intake goals while keeping things tasty, nutrient-dense, and entirely plant-powered.

Why Is Protein Important?

Protein is an essential macronutrient that keeps your body strong, energized, and functioning at its best. It’s made up of essential amino acids—some of which your body can’t produce on its own (aka essential amino acids). Whether you're vegan, vegetarian, or flexitarian, getting enough protein supports key bodily functions, like: 1, 2

• Muscle Growth & Repair – Helps rebuild and strengthen muscles after workouts or daily movement.

• Supports Immune Function – Produces antibodies to keep your immune system strong.

• Boosts Metabolism – Aids digestion and supports energy production.

• Promotes Healthy Skin, Hair & Nails – A building block for collagen and keratin.

• Regulates Hormones & Enzymes – Balances hormones that keep your body functioning properly.

• Keeps You Full Longer – Helps with satiety and reduces cravings for better meal balance.

How Much Protein Do You Really Need?

Protein needs vary from person to person, but generally, most adults should aim for 0.8 grams of protein per kilogram of body weight. However, if you’re physically active or trying to build muscle, your protein needs may increase to 1.2 to 2.0 grams per kilogram. 2

For example, if you weigh 150 pounds (~68 kg), you should be eating around 55 grams of protein daily—or even more if you’re training hard and building muscle. Thankfully, plant-based foods like lentils, peanuts, and soy milk make it easy to meet your protein needs without relying on animal products.

The key? Variety. Mixing and matching different plant-based protein sources ensures you’re getting all the essential amino acids needed for optimal health.

Benefits of Plant-Based Protein Over Animal Protein

Switching to plant-based protein has some serious perks—both for your health and the planet. Here’s why you might want to load up on high-protein vegan foods instead of animal products:3

• Better for Heart Health – Plant-based protein sources contain little to no saturated fat and cholesterol, helping to lower cholesterol levels and reduce the risk of heart disease. 

• Packed with Nutrients – Foods like tofu, lentils, and quinoa come with extra fiber, antioxidants, and essential vitamins and minerals that support overall well-being. 

• Easier on Digestion – Since plant-based proteins are rich in fiber, they help promote gut health and smooth digestion. 

• Sustainable & Eco-Friendly – Producing plant protein requires less water, land, and energy than animal protein, helping to reduce greenhouse gas emissions and support a more sustainable food system. 

• Supports Long Life – Studies suggest that diets high in plant-based protein can contribute to longer life expectancy and a lower risk of chronic diseases.

Top High-Protein Vegan Foods

Eating more protein on a vegan diet doesn’t mean sacrificing flavor or variety. In fact, there are tons of high-protein vegan foods that fit seamlessly into your meals.

A Quick Note on Protein Levels

Protein content can shift depending on how you prepare your food. Cooking, soaking, or processing can change protein levels—sometimes making it easier to digest, other times leading to slight reductions due to moisture loss or heat exposure.

The numbers listed below are estimates per 100g, so keep in mind that actual protein amounts may vary based on how you prepare your meals!

Legumes – Lentils, Chickpeas, and Beans

Legumes are the OG of plant-based protein. They're affordable, versatile, and packed with fiber and essential amino acids. Here are some popular examples: 1, 2. 4

• Lentils (9.02g protein per cup) – A protein powerhouse, legumes are also rich in fiber, iron, and folate, supporting digestive health and energy levels. Add them to soups, stews, or salads for a hearty protein boost.

• Chickpeas (8.86g protein per cup) – Also known as garbanzo beans, chickpeas are a great source of plant protein as well as complex carbohydrates, fiber, and essential minerals like phosphorus and iron. They work beautifully in stir-frying, soups, homemade hummus, or roasted as a crunchy snack!

• Black beans (8.86g protein per cooked cup) – A go-to for burrito bowls, salads, or as a base for veggie burgers, black beans are an excellent source of protein, fiber, potassium, and antioxidants.5

Beyond their protein content, legumes also contain omega-3 fatty acids and are great for gut health, thanks to their high fiber content.

Whole Grains – Quinoa, Oats, and Brown Rice

Whole grains aren’t just about carbs—they’re also a sneaky-good source of protein. Here are some grains that are rich in protein:  1, 2. 4

• Quinoa (4.4g protein per cooked cup) – This ancient grain is a complete protein, meaning it contains all nine essential amino acids. Amazing, right? It's also rich in magnesium, iron, and fiber. Use quinoa as a base for salads, bowls, as a substitute for rice, or as a side dish.

• Oats (13.15g protein per raw cup) – Whether blended into smoothies or overnight oats, these are a high-protein food that provides long-lasting energy. When cooked as oat bran, you'll still get about 3.21 grams of protein. They're also high in fiber, making them good for heart health.

• Brown rice (5g protein per cup) – On its own, brown rice is a solid source of complex carbohydrates and protein, but when paired with beans, they form a complete protein. Better, right? One cup of rice and beans offers about 6g of protein and 5g of fiber, making it a filling, nutrient-dense combo. Enjoy it as is, or top it with guacamole, salsa, or roasted veggies for an even heartier meal.

Whole grains are also loaded with B vitamins, iron, and fiber, making them a staple for plant-based eaters looking to add protein without relying on processed food.

Nuts & Seeds – Almonds, Chia Seeds, and Hemp Seeds

Nut butters, crunchy toppings, and smoothie boosters, nuts and seeds are small but mighty when it comes to protein. Some examples include:  1, 2. 4

• Almonds (7g protein per ¼ cup) – Whether as almond butter or whole almonds, this nut is a good source of protein, healthy fats, and vitamin E.

• Chia seeds (5g protein per 2 tbsp) – These tiny seeds pack in omega-3 fatty acids and fiber, making them a great addition to overnight oats or puddings.

• Hemp seeds (9g protein per 3 tbsp) – One of the best sources of plant-based protein, hemp seeds also contain a perfect balance of omega-3s and omega-6s.

Sprinkle them on top of smoothie bowls, mix them into oatmeal, or blend them into your favorite nut butter for an extra protein boost.

Soy-Based Proteins – Tofu, Tempeh, and Edamame

Soy-based proteins are some of the most protein-rich plant foods, offering a complete amino acid profile and a variety of textures to fit any meal. Here’s a more detailed look:  1, 2. 4

• Tofu (10g protein per ½ cup) – Made from soybeans, tofu is an incredibly versatile protein source that absorbs flavors beautifully. It works well in stir-fries, scrambles, and even desserts.

• Tempeh (15g protein per ½ cup) – A fermented soybean product with a firm, chewy texture and a slightly nutty flavor. It’s rich in probiotics, making it great for gut health.

• Edamame (8.5g protein per ½ cup) – These young soybeans are packed with protein and fiber. Enjoy them steamed with a sprinkle of sea salt or toss them into salads and stir-fries.

Plant-Based Protein Powders & Supplements

For those looking to seriously up their protein intake, vegan protein powders can be a great option. While it’s always best to get nutrients from whole foods, vegan protein powders provide a quick and easy way to get an extra dose of protein.

Some of the best options include:6

• Pea protein powder – A complete protein that’s rich in B vitamins and iron.

• Hemp protein powder – High in omega-3 fatty acids and easily digestible.

• Soy protein powder – A solid choice that mimics the protein content of animal protein sources.

Look for plant protein blends that combine multiple sources for a well-rounded amino acid profile.

Tips for Getting Enough Protein Daily

Hitting your protein intake goals on a plant-based diet doesn’t have to be complicated. A little planning, a few strategic swaps, and you’re set.

Combining Foods for Complete Proteins

Some plant protein sources are incomplete proteins, meaning they don’t contain all nine essential amino acids. The fix? Pairing different protein sources to create a complete protein meal.

Here’s how to combine foods for optimal protein content:

• Legumes + whole grains – Think brown rice + black beans or quinoa + lentils.

• Nut butter + whole grain toast – Classic, delicious, and a great source of plant protein.

• Hummus + whole wheat pita – A satisfying snack with high protein benefits.

While you don’t have to eat all your amino acids in one sitting, adding variety to your plant-based diet ensures you’re getting everything your body needs.

Dig Into High-Protein, Plant-Based Goodness with Daily Harvest

Craving easy, high-protein vegan foods without the meal prep? We got you. Daily Harvest’s menu is packed with plant-based food options that deliver the protein content you need, without the hassle.

Dark Chocolate Protein Smoothie (20g of Protein)

Savor the rich, velvety taste of our Dark Chocolate Protein Smoothie, reminiscent of decadent brownie batter. Packed with 20g of organic plant-based protein from pea protein, this smoothie blends organic cacao, naturally sweet dates, pumpkin seeds, and even a hint of zucchini. Free from artificial flavors and refined sweeteners, it's a deliciously nutritious way to fuel your day.

Explore more of Daily Harvest's high-protein smoothies blended with plant protein sources like almond butter, hemp seeds, and pea protein. Just add your favorite soy milk or liquid, and blend!

Red Lentil + Cumin Harvest Bowl (16g of Protein)

A plant-based take on kitchari, packed with protein-rich red lentils, spinach, and carrots. Ginger, garlic, and turmeric bring warmth, while coconut adds a creamy finish. Comforting, nutrient-dense, and ready in minutes.

Check out more high-protein harvest bowls to get a healthy dose of protein, fiber, and vitamins and minerals.

Cilantro Brown Rice + Black Bean Grains (5g of Protein)

A bold, satisfying blend inspired by gallo pinto. Hearty black beans, brown rice, and wild rice get a flavor boost from cumin, cilantro, and garlic. Perfect for burrito night or as a protein-packed base for any meal.

Browse our full collection of wholesome grain meals with ancient grains, legumes, and nutrient-packed veggies for a high-protein, vegan meal.

Edamame + Wild Rice Green Curry Soup (11g of Protein)

Experience the harmonious balance of spicy and soothing in our Edamame + Wild Rice Green Curry Soup. Fragrant lemongrass, ginger, galangal, and red bell peppers meld seamlessly with creamy coconut milk. Nutty wild rice, crisp green beans, and protein-packed edamame make this soup a satisfying alternative to takeout, offering gut-friendly fiber and 10g of protein per serving.

Try more of our protein-rich soups packed with organic veggies, legumes, and herbs—just heat and enjoy a comforting protein-rich meal!

Plant-based eating doesn’t mean skimping on protein intake. Whether you're loading up on vegan protein sources, blending up a protein-boosted smoothie, or stirring hemp seeds into your oatmeal, getting enough high-protein food is easier than ever.

And if you’re looking for quick, nourishing, high-protein meals, Daily Harvest has you covered. Because eating well should feel easy!

FAQs About High Protein Vegan Diets

Q: Can you get enough protein on a vegan diet without supplements?

A: Absolutely! Whole foods like tofu, black beans, lentils, hemp seeds, and quinoa are all high in protein content. But if you need an extra protein boost, vegan protein powders or best multivitamins with B vitamins and vitamin B12 can help.

Q: What’s the best plant-based protein source for athletes?

A: Soya beans, peanut butter, quinoa, and vegan protein powders are all fantastic options. They’re a great source of essential amino acids and omega-3 fatty acids, which help with muscle recovery.

Q: Are there vegan protein sources that are low in saturated fat?

A: Yes! Green peas, tofu, soy milk, and garbanzo beans are high in protein food but naturally low in saturated fat.

Q: Do I need to worry about iron and other nutrients on a vegan diet?

A: Some plant-based protein foods—like lentils, quinoa, and hemp seeds—are packed with iron, magnesium, and phosphorus. To boost iron absorption, pair with vitamin C-rich foods like citrus, bell peppers, or strawberries.

Sources 

1. Medical News Today. (2023, September 15). Vegan protein chart: Best sources of protein for plant-based diets. https://www.medicalnewstoday.com/articles/vegan-protein-chart#vegan-protein-sources

2. Kubala, J. (2023). Complete protein for vegans: What you need to know. Healthline. https://www.healthline.com/nutrition/complete-protein-for-vegans#buckwheat

3. Healthline. (2023). Animal vs. plant protein: Which is better for building muscle and health? https://www.healthline.com/nutrition/animal-vs-plant-protein#plant-protein-benefits

4. BBC Good Food. (2024.). Best sources of protein for vegans. https://www.bbcgoodfood.com/health/special-diets/best-sources-protein-vegans

5. Healthline. (2023). Are black beans healthy? Nutrition, benefits, and more. https://www.healthline.com/nutrition/are-black-beans-healthy

Healthline. (2023, November 22). The 12 best vegan protein powders of 2023, according to dietitians. https://www.healthline.com/nutrition/best-vegan-protein-powder