There are some plant-based foods that act as rich sources of protein and other important nutrients. In fact, these top plant-based proteins often contain fewer calories than their animal counterparts.
If you are seeking some amazing plant-based proteins that pack astounding benefits, you actually don’t have to look as hard as you may think.
Top Plant Based Proteins
Chia seeds are a wonderful plant-based protein. In fact, two tablespoons of these tiny seeds pack about 5 grams of protein.
Aside from the great protein content, Chia seeds also contain 10 grams of fiber and 5 grams of protein. In addition, they also contain about 17% of your daily calcium needs, 12% of your iron and 23% of your daily magnesium intake.
Chia seeds are perfect in smoothies, puddings, and even overnight oats.
Try this recipe for Mocha Chia Seed Pudding.
Don’t forget to check out the health benefits of chia seeds.
2. Tofu, Tempeh and Edamame
If you are looking for one of the richest sources of plant-based protein, soy products are usually just the ticket. The protein content does change though based on the way that it is prepared.
- Edamame, also known, as immature soybeans, contains approximately 8.5 grams of protein per half-cup serving.
- Firm tofu also referred to as soybean curds, contains about 10 grams of protein per each half-cup serving.
- Tempeh contains approximately 15 grams of protein in each half-cup serving.
In fact, these soy products are not only great when it comes to their plant-based protein content. They also contain fantastic levels of iron and calcium which can make them healthy dairy product substitutes.
Tofu can be used in soups, sandwiches and even as a popular meat alternative in your favorite main dishes.
Try this recipe: Sheet Pan Fajita Tofu Bowls.
Don’t forget, if you’re looking to establish healthy habits (like adding more vegetables to your diet in fun and tasty ways) be sure to secure a spot in the 30 Days to a Healthy Habits Challenge.
Green or red lentils are an amazing source of plant-based protein.
When cooked, lentils contain about 8.84 grams of protein per half-cup serving. That’s not all though, they also contain a good amount of fiber and important nutrients like potassium and iron.
Lentils are a delicious addition to curries, stews, salads or even rice.
Try this: Vegetable Lentil Stew
Almonds are a great source of plant-based protein. In fact, they boast over 16.5 grams of protein per half-cup serving. That’s not all though, they also provide an excellent amount of vitamin E.
Almonds are delicious as a snack, on top of a salad and even in your favorite dishes.
Almonds are also fantastic foods to fuel your brain.
Chickpeas are a wonderful plant-based protein choice.
When cooked, they contain about 7.25 grams of protein per half-cup serving. Chickpeas also contain many different vitamins and minerals that can benefit your health. With a good amount of folate, iron, and manganese, they are the perfect addition to your daily meal plan.
Chickpeas can be consumed either cold or hot and are extremely versatile. They can be included in curries, stews or even seasoned and roasted in the oven for a crunchy snack.
Try this chickpea recipe: Mediterranean Salad with Falafel
When it comes to choosing the best plant-based proteins it is a good idea to look at the items as a whole. Those that provide both large amounts of proteins and other essential vitamins and nutrients are always a fabulous choice.