If you love greens more than anything and are looking for a way to add more and more plant-based protein to your diet, we have good news for you! Did you know that there are many foods that surpass meat-based foods when it comes to protein content? For example, lentils provide around 18 grams of protein per cooked cup—more than a hamburger patty!
Let’s have a look at 10 such plant-based foods with more protein than meat.
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Seitan
Widely known as ‘wheat meat’, Seitan is a high-protein food made from gluten – the protein found in wheat – and delivers 25 grams of protein per 3.5 oz. Seitan’s chewy texture makes it an ideal meat substitute that can be mixed into stir-fries, stews or sandwiches.
Lentils
Did you know one cooked cup of lentils contains 18 grams of plant-based protein, plus fiber, iron, and folate? They are a nutrient-rich addition for soups, salads, and veggie burgers.
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Chickpeas
One cooked cup of chickpeas brings you 15 grams of protein. Chickpeas work well in dips such as hummus, in salads or roasted for a crunchy snack. Another benefit of chickpeas is their high fiber content, which keeps your digestive system working smoothly on track.
Black Beans
Black beans are a fabulous protein supplier, with 15 g per cooked cup — They are also a great source of fiber and a wide variety of vitamins & minerals. Enjoy black beans in your tacos, soups, veggie burgers or any other filling that needs protein.
Tempeh
Made from fermented soybeans, 3 ounces of tempeh contains about 21 grams of protein. Tempeh is denser than tofu – more like a nutty meat with a firm texture. You can enjoy tempeh in stir-fries, in sandwiches or grilled on skewers.
Tofu
Made from soybeans, Tofu contains about 10 grams of protein per 3.5-ounce serving. Similar to a sponge – Tofu easily absorbs the flavors of marinades and spices – which is why it can be used in everything from stir-fries to smoothies.
Quinoa
Quinoa is a gluten-free whole grain that has well-balanced protein: it contains all nine essential amino acids, with about 8 grams of protein per cooked cup. Its subtle, nutty flavor and fluffy chew make it a good base for salad bowls and as a side.
Edamame
Edamame (or young soybeans) include around 18 grams of protein per cooked cup. You can try these green beans as a healthy snack, in salads or with stir-fries. Edamame is also high in its fiber, folate, and vitamin K contents.
Hemp Seeds
Hemp seeds add a solid 10 grams of protein per 3-tablespoon serving – plus high levels of healthy omega-3 fatty acids. Sprinkle hemp seeds on a salad or add them to a smoothie or bowl of oatmeal to boost your protein intake.
Chia Seeds
One of the most popular and effective ways to add protein to your morning smoothie bowl is with chia seeds. A two-tablespoon serving of chia seeds packs 5 grams of protein, plus some healthy amounts of fiber and omega-3s. Plus – you can add chia seeds to your baked goodies like muffins or banana bread. Or simply make some delicious chia seed pudding and sweeten it with some honey.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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