Don't Have Eggs Instead
If you're vegan, you've probably heard the question "how do you get your protein?" from well-meaning omnivores about a million times. The truth is, there are plenty of plant-based options that not only pack the protein but are also heart-healthier than animal products and superior in terms of vitamin and mineral content. Here are 20 vegan foods with more protein than an egg so you can shut the haters right down.
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1. Edamame
Do you love snacking on edamame? Well, good news: one cup of these tasty beans has 16 grams of protein, which is around three more grams than an egg. So long as you keep that sprinkle of salt to a minimum, you also have a low-calorie snack.
2. Seitan
Also known as “wheat meat,” seitan is a product similar in texture to ham or salami, but it’s made from gluten. It’s packed with 17 grams of protein per two-ounce serving and it also contains phosphorus, iron, and B vitamins. Not bad for such a small serving.
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3. Lentils
Lentils are a highly versatile legume often used in soups like Indian dahl. A seven-ounce serving will give you five more grams of protein than an egg as well as B vitamins, iron, and magnesium. They're also packed with essentials like folate and fiber.
4. Sunflower Seeds
Sunflower seeds aren't what they used to be, but that's no reason to count them out. Not only do they make an addictive snack, but just a handful of sunflower seeds packs a hefty 21 grams of protein. They’re also full of healthy fats and antioxidants.
5. Chia Seeds
It may be time to hop on the chia pudding bandwagon—a handful of these small but mighty seeds contain 17 grams of protein, which is far more than an average egg. Make sure to soak them before eating to avoid unpleasant side effects.
6. Chickpeas
Chickpeas are one of the oldest cultivated legumes. They’re used in Middle Eastern dishes like hummus, falafel, and Moroccan tagines but can easy be incorporated into sautéed veggies. At 19 grams per three-ounce serving, they’re an excellent source of plant-based protein.
7. Tofu
Tofu has long been a popular source of protein for those following a vegan diet. Its versatility and texture make it an easy substitute for meat or eggs—a seven ounce serving also has a whopping 18 grams of protein. There are plenty of ways to add a little flavor to tofu as well, so don't ignore it in your diet.
8. Nutritional Yeast
Nutritional yeast is a deactivated yeast that has a flavor similar to cheese. Its thickening qualities help achieve a texture similar to creaminess in vegan cooking. Best of all, a half cup of these nutrition-packed flakes contain 16 grams of protein.
9. Peas
You may have seen vegan protein powder at the grocery store with the words “pea protein” on the label. Well, it turns out manufacturers know what they’re doing. One cup of cooked green peas contains only about 100 calories and 9 grams of protein.
10. Quinoa
Quinoa became a trendy superfood in the west because of its amazing nutritional benefits. It has 8 grams of protein per 1 cup serving but that’s a complete protein, meaning it contains all the essential amino acids. It’s very rare to find this type of protein in plants.
11. Peanut Butter
You may want to consider switching out those eggs for peanut butter with your toast at breakfast. 100 grams of peanut butter contains a whopping 25 grams of protein, and that’s significantly more than an egg. Not to mention, you can't beat the taste.
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12. Tempeh
Tempeh is a plant-based meat substitute similar to tofu but more flavorful and with a different texture. Like tofu, it’s made from soybeans but contains about twice the protein. It's one of the best options for anyone in need of a little flavorful boost.
13. Black Beans
Good news if you’re a lover of Mexican food. One cup of black beans contains 16 grams of protein. They’re also rich in fiber and antioxidants, so there's no going wrong.
14. Hemp Seeds
In addition to their 31 grams of protein per 100 gram serving, hemp seeds contain loads of antioxidants, fatty acids, vitamins, and minerals. To get your daily dose, sprinkle them in smoothies, on top of yogurt, or on a salad.
15. Spirulina
Spirulina is a type of algae popular in the health food world. Serving up 57 grams of protein per 100 gram serving, it’s definitely worth considering incorporating it into your diet if you’re vegan. It’s sold in powdered form so you can easily add it to smoothies and soups.
16. Amaranth
Amaranth is a grain similar to quinoa commonly used in South American cuisine. A one cup serving contains around 30 grams of protein, so don't be shy about adding it into your diet.
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17. Pumpkin Seeds
A handful of pumpkin seeds contains an impressive 19 grams of protein. They’re delicious roasted as a snack as well as sprinkled on top of salads, mixed into oatmeal, or used in baking. On top of their benefits, they're also pretty low in calories, too.
18. Almonds
A 100 gram serving of almonds contain 21 grams of protein, making them an amazing food to incorporate into a vegan diet. If you’re having trouble eating so many almonds in your day, try all natural almond butter for a more concentrated serving.
19. Oats
Oatmeal is often thought of as a carb, but one cup of this grain contains an amazing 26 grams of protein. Mix in some almond butter and pumpkin seeds and you’ve almost got all your daily protein needs covered before breakfast is over.
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20. Wheat Germ
Wheat germ is the super healthy part of the wheat berry that’s taken out to make white flour. 100 grams of this stuff has 23 grams of protein as well as iron, zinc, and folate so make sure to sprinkle it into your smoothies, oatmeal, salads, and just about everything else.
