Looking to boost your protein intake on a plant-based diet?
You’re not alone. Many people worry that cutting out animal products means missing out on essential protein—but that’s far from the truth. While some plant proteins may be lower in certain amino acids, a varied plant-based diet can easily provide all the protein your body needs.
From lentils and tofu to seeds and grains, nature offers plenty of protein-packed options. In this article, we’ll share simple tips to help you boost your plant-based protein and give you some delicious, high-protein recipe ideas to get started
While it is true that some plant proteins are relatively low in essential amino acids. However, you don’t need to eat foods from animal sources to have enough protein in your diet. You can get all of the essential nutrients that you need through plant-based sources.
Sources of protein
Wholegrains, legumes, nuts, seeds and vegetables are all sources of protein. Here are just some of the plant-based sources of protein:
- Lentils – 9g in half cup
- Tofu – 10g/cup
- Black beans – 16g/ cup
- Quinoa – 8g/cup
- Soy milk – 8g/cup
- Green peas – 8g/cup
- Hemp seeds – complete protein 13gs/3 tablespoons
- Pumpkin seeds – 32g/cup
- Chia seeds – complete protein source 5g/ 2 tbsp.
- Tempeh – 12g/cup
- Edamame – 17g/cup
- Spinach – 5g/cup
- Black eyed peas – 16g/ cup
- Broccoli – 4g/cup
- Asparagus – 4g/cup
- Green beans – 8g/cup
- Almonds – 7g/cup
- Tahini – 4gs/1 tbsp.
- Nutritional yeast – 8gs/2tbsp
- Chickpeas – 14g/cup
- Peanut butter – 5gs/1 tbsp
Here are some simple ways to boost your protein intake
- Add seeds (flax/chia/pumpkin/sunflower) to cereal or yoghurt at breakfast time or as a snack or to a salad
- Add lentils/chickpeas/beans of choice to soup/curries/chilli
- Include carbohydrates that have a higher protein content-for example quinoa/bulgur wheat
- Add cheese to a chilli/sandwich
- Add egg whites to porridge
- Top a stir fry with a fried egg
- Opt for a plant milk with a higher protein intake-soy milk
Breakfast Ideas
Strawberry and Oats Smoothie
Ingredients
- 2 cups Washed spinach
- 8-10 Frozen strawberries
- 200 ml light milk (unsweetened almond milk)
- 1 tbsp. Hemp seed
- 1 medium banana
- 100g Greek yoghurt (or 100ml Vegan coconut yoghurt)
- 21 Almonds
Method
- Place all ingredients in a blender and blend until smooth
- Add ice cubes if you would like it extra cold
Prep time: 5 minutes
Protein: ~30g Vegetarian/~18g Vegan
Hummus and Avocado Delight
Ingredients
- 1 Wholegrain bagel (P 12g)
- ½ Medium avocado (P 1.5g)
- 4 tbsp. Hummus (P 5g)
- 1 Tomato
- 2 Thin slices cucumber
Method
- Cut the bagel in half and toast for 3-4 mins
- Wash tomato and cut into thin slices. Slice avocado in half and spoon out flesh from 1 half. Mash avocado or cut into slices depending on your preference.
- Place bagel on a plate and layer with hummus on both halves
- Top with avocado, tomato slices and thin cucumber slices.
Prep time: 5 minutes
Protein: 18.5g
Apple Cinnamon Porridge
Ingredients
- 1 apple (P 0.5g)
- ½ tsp coconut oil
- 45g rolled oats (P 5.4g)
- 1 cup water
- ¼ tsp cinnamon
- 1 tbsp nut butter (P 3.6g)
- 100g Greek yoghurt (or non-dairy yoghurt) (P 10g/4g)
Method
- Roughly chop apple.
- Melt coconut oil in a small saucepan over medium heat. Add chopped apple and sauté for about 5 minutes, or until softened.
- Add water and bring to a boil. Add the oats and cinnamon and reduce heat to low. Simmer for 5 minutes, stirring occasionally, until the oats have soaked up all the water.
- Transfer oats to a bowl and top with nut butter of choice and non-dairy yoghurt. Enjoy hot.
Prep time: 2 minutes
Protein: ~19.6g/13.6g (depending on whether you use Greek yoghurt or non-dairy yoghurt)
Yoghurt Parfait
Ingredients
- 100g Greek yoghurt (or non-dairy yoghurt) (10g/4g)
- 1 banana (P 1.3g)
- 2 tbsp chopped pecans (P 3g)
- 1 pinch cinnamon
- 1 tsp maple syrup
- 1 tbsp peanut butter (P 5g)
- 1 tbsp chia seeds (P 3g)
Method
- Place the non-dairy yoghurt in a bowl. Top with sliced banana, nuts, cinnamon, maple syrup, peanut butter, and chia seeds. Enjoy immediately.
Prep time: 3-5 minutes
Protein: ~22.3g/16.3g (depending on whether you use Greek yoghurt or non-dairy yoghurt)
Chickpea Scramble
Ingredients
- 100g chickpeas (7g)
- 1 tablespoon lemon juice
- 1 tablespoon nutritional yeast
- 1/2 teaspoon garlic powder
- ½ teaspoon turmeric powder
- ¼ teaspoon ground black pepper
- ¼ teaspoon sea or kala namak salt
- 4 tablespoon hummus (5g)
- 1 x wholegrain bread (P 3g)
Method
- Add the chickpeas, the lemon juice, spices and hummus to a mixing bowl and mash them with a fork.
- Cook the chickpea scramble in a frying pan over medium-high heat for about 5 minutes or until golden brown, stirring occasionally.
- Serve with your favourite ingredients. We served our scramble with some sautéed mushrooms (we cooked them in a frying pan until golden brown with no oil), bread, avocado and cherry tomatoes.
Prep time: 10 minutes
Protein: ~15g
Conclusion
Eating a plant-based diet doesn’t mean missing out on protein. With a variety of whole grains, legumes, nuts, seeds, and vegetables, you can easily meet your protein needs while enjoying delicious meals. By incorporating these high-protein recipe ideas into your routine, you’ll nourish your body and keep your meals exciting. Give them a try and discover just how satisfying plant-based eating can be!
