Do you think you need meat to hit your protein goals? A whole lineup of plant-based foods is nutrient-dense and sneakily packed with protein.
Are you vegan, vegetarian, or just trying to eat more plant-forward? These protein-rich options are worth adding to your rotation. Here are 20 surprising plant-based foods that bring protein without animal products.
20. Green Peas
These little guys are more than a basic side dish. One cup packs a surprising amount of protein along with fiber and vitamins.
19. Oats
Oats are not just a cozy breakfast option—they also provide solid plant protein. Add nut butter or seeds to boost the protein even more.
18. Broccoli
You’re not eating it for protein alone, but broccoli still delivers more than you’d expect. It’s a great filler that keeps you full.
17. Spinach
It may wilt to nothing in the paint but quietly packs protein with every bite. Toss it in smoothies, soups, or stir-fry for a stealthy boost.
16. Artichokes
Artichokes are fiber-rich, flavorful, and yes—surprisingly high in protein for a vThey’reThey’re also super satisfying in salads or dips.
15. Asparagus
Each spear brings a little bit of protein and adds up fast. Roast, grill, or toss it into a grain bowl for a tasty hit.
14. Potatoes
They’re not usually thought of as a protein food, but they actually offer a good amount—especially with the skin on. They’re super versatile.
13. Chia Seeds
Chia seeds puff up in liquid and look like frog eggs. Don’t let that stop you. They are loaded with protein, fiber, and healthy fats.
12. Sweet Corn
It’s sweet, crunchy, and surprisingly protein-rich for a starchy veggie. Fresh or frozen—it’s always a solid addition.
11. Brussels Sprouts
They’ve come a long way from their soggy past. Roast them until crispy, and enjoy the protein-packed crunch.
10. Avocados
Although avocados are more famous for their healthy fats, they also contain protein in their creamy goodness. Add them to toast or salads, or just eat them with a spoon.
9. Edamame
These baby soybeans are the ultimate plant protein snack. Steam them, salt them, and try not to eat the whole bowl in one go.
8. Chickpeas
Roasted, mashed, or blended into hummus, they’re also super filling and easy to meal prep.
7. Tempeh
Tempeh, made from fermented soybeans, has a firm texture and nutty flavor. Packed with plant-based protein, it’s a sturdy addition to stir-fries and sandwiches.
6. Lentils
Red and green are packed with protein and fiber. Add them to soups, stews, or salads for a hearty, filling meal.
5. Quinoa
This grain is technically a seit’snd, and it’s one of the few plants that are complete prIt’sn. It’s easy to cook, versatile, and tasty, hot or cold.
4. Tofu
Tofu soaks up whatever flavors you throw at it and delivers a solid dose of protein with every bite. Bake it, fry it, or scramble it—there’s no wrong way.
3. Black Beans
These beans bring the flavor and the protein. They’re great in bowls, tacos, or even if you’re feeling creative.
Read More: 20 High-Protein Foods You’re Probably Not Eating
2. Hemp Seeds
Tiny but mighty, hemp seeds contain protein and healthy fats. Sprinkle them on yogurt, oatmeal, or smoothies.
Read More: 20 Tips to Eat Less Meat
1. Seitan
Nicknamed “wheat meat,” seitan is a high-protein plant-based food made from wheat gluten. Its chewy, savory texture makes it an excellent option for anyone craving a meaty bite without the meat.
Read More: 15 Plant-Based Meat Substitutes that Don’t Suck
