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High Protein Vegan Foods and Snacks

beans The main objection people have to the whole “Vegan Diet” concept is the notion that you can’t get enough protein when you’re vegan. In the past, a similar assumption was made about vegetarians, but at least they have eggs and dairy products to turn to. Where can vegans get their protein from?

In this article, I want to lay these concerns to rest. While there are many arguments for and against a vegan lifestyle, a lack of protein shouldn’t be a factor. The reason is that there are a number of high protein vegan foods and snacks that you can choose from. Just because you don’t eat animal products does not mean that you can get your protein from plant sources.

Protein Plant Sources For Vegans

I decided to do a little research with the help of the USDA’s website. It has a lot of information about the nutrients in various foods. I wanted to find high protein non-animal sources. Here are just some of the possibilities you have as a vegan:

1. A cup of peas, split, mature seeds, cooked, boiled, without salt contains 16 grams of protein.

2. A cup of oat brans also supplies 16 grams.

3. A cup of while grain wheat flour consists of 15 grams of protein. You can find whole grain foods in breads, pasta, pastries, and so on. Plenty of options here.

4. Beans, whether Navy, Great Northern, Lima, cowpeas, or chickpeas provide over 14 grams of protein per cup.

5. White rice also has a lot of protein, close to 14 grams per cup. I, personally recommend eating brown rice instead, but you’re probably beginning to see how many choices you have.

6. Nuts and almonds supply about 6 grams of protein per ounce. The great thing is that these can be used in so many dishes that it’s easy to include them in your diet routine.

Other vegan protein sources include Couscous (5 grams per cup), peanuts, pistachios, whole grain cereals, even potatoes, raisins, and dates have over 4 grams of protein per cup.

High Protein Vegan Snacks and meals ideas

To create healthy meals and snacks you should try to combine various protein sources. For instance: a peanut butter sandwhich or one made with walnut or almond butter with whole wheat bread will provide you with a lot of protein. Adding nuts and seeds to your salads is also a great way to get addition protein.

Make nuts you snacks. This is one of the simpler ways for a vegan to increase his/her consumption of protein. Pistachios, almonds, and pecans are some of my personal favorites. These also provide other healthy nutrients. Cooking brown rice with raisins and pine nuts is also very tasty, healthy, and will give you a lot of quality protein.

For breakfast, a bowl of oatmeal with raisins, crushed walnuts will keep you feeling full and give you an early morning protein boost.

There are plenty of ways to cook, eat, and serve these vegetarian protein sources. You can enjoy tasty meals and get all the nutrients you need. For more vegan meal ideas check out these Easy Veggie Meal Plans.

In Conclusion

Being a vegan should not mean being deprived of protein. There are plenty of high protein vegan food options to choose from and many ways to make tasty dishes with them. In fact, many of the vegan protein sources also provide many other beneficial nutrients, so you will be eating good quality foods while feeding your body the protein it needs.

Date published: January 30, 2011. Last modified: May 11, 2011


  1. Sensible suggestions regarding vegan protein sources at last. As a vegan for 21 years, I have no known nutritional deficiencies – unlike when I was a meat-eater!

    • Hi Ann,

      May I ask, what sort of nutritional deficiencies have you, or other vegans you know, solved when switching to a non-animal-products diet?

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