Best Vegan & Non Dairy Sources For Calcium Rich Foods

At Plant Sumo, we’re all about the benefits of a plant-based diet. It’s good for the planet, and it’s good for your mind and body!

Like anyone else, plant-based people need to ensure that they eat a healthy diet that includes all the essential nutrients if they want to be fit and healthy. This includes protein. For a comprehensive guide on plant-based nutrition, check out our blog on How To Go Vegan The Right Way!

We all need protein in our diets. Protein is used to repair cells and create new ones! 

Protein is also important because it helps us stay feeling full. If you want to cut down on snacks, you need to eat some protein-heavy meals.

Building muscle also requires protein! If you’ve got plans for a six-pack (I’ve had plants for about five years now), then knowing all about protein-rich plant-based foods is essential!

We’re continuing our trend of plant-based myth-busting here at Plant Sumo! 

You can 100% eat enough protein to stay fit and healthy on a plant-based diet.

In fact, most plant-based proteins are leaner and full of more nutrients than animal-derived protein.

(Psssst! Still not convinced? Take a look at this list of buff plant-based professional athletes)

That’s why we’ve put together a list of the best high protein plant-based foods and plant-based protein foods recipes that can make you fit and healthy!

Plant-based Protein Foods

Source: Pixabay

The 5 Best Protein Plant-Based Foods (Healthy)

This plant-based protein food list shows some of the best healthy plant-based protein options out there.

Whether you are vegan, vegetarian or flexitarian – we can all enjoy these healthy protein rich plant-based foods!

(And remember, if you’re not sure how much protein a food product has, just check the nutrition label!)

1. Tofu and Tempeh

Tofu is a plant-based protein classic. In fact, it’s (allegedly) over 2000 years old. Tempeh is tofu’s younger sibling. 

They are both made from soybeans, also known as edamame. Tofu is made in a similar way to cheese and comes in different textures from soft, medium, firm or even deep-fried. 

Tempeh, however, has a denser texture with a stronger, deeper and nuttier taste.

Either way, both are lean and versatile meat replacements that are full of calcium, fibre, iron and potassium.

Compared with similar animal proteins like beef, they are also way lower in saturated fats!

Of course, we are nuts on tempeh at Plant Sumo. That’s why we’ve dedicated a whole dish to it! 

If you fancy trying tempeh, but you’re not sure how to prepare it, why not try out our Malaysian inspired Nuts on Tempeh satay noodles? 

Protein Breakdown:

  • Tofu (85g serving) – 8g of Protein
  • Tempeh (85g serving) – 16g of Protein
Tofu and Tempeh

Source: Pixabay  

2. Seitan

Number two on the list is Seitan (say-tan). Its name may sound kind of evil, but this protein rich plant-based food is heavenly. 

It’s made from gluten, which is the highest protein part of wheat. Seitan also has one of the closest textures to ordinary meat. 

It’s no wonder that Seitan is one of the best plant-based protein foods going!

It’s particularly delicious when barbecued or fried, but can be cooked in exactly the same way as any other kind of meat or fish!

If you don’t fancy cooking your own Seitan, try out our Seitan Stir Fry. This plant-based Chinese inspired dish is to die for.

Protein Breakdown:

  • Seitan (100g serving) – 25g of Protein
Seitan

Source: Unsplash

3. Lentils

Lentils get a bad name, some think that they are boring. But we couldn’t agree less! 

Lentils come in a ton of different varieties: Brown, puy, green, yellow and red! There is a whole rainbow of lentils to choose from!  

Lentils make a great addition to curries, salads and soups. 

Not only that, but they are highly nutritious. Lentils are packed with vitamin B6, fibre, iron, magnesium, potassium and manganese. Talk about packing a punch!

They are also full of protein. Lentils are one of the best plant-based foods with protein that has a ton of other benefits too!

Protein Breakdown:

  • Dried Lentils 50g serving – 11g of Protein
Lentils

Source: Unsplash

4. Nutritional Yeast

Nutritional yeast or ‘nooch’ is one of the best-kept secrets of the plant-based lifestyle. 

Nutritional yeast is generally sold as flakes or powder, and anyone can enjoy it. It’s gluten-free, low in sodium, fat-free, and, of course, plant-based.

So why do plant-based people love nutritional yeast so much? It’s full of protein and tastes just like cheese.

That’s right! Going plant-based doesn’t mean giving up the savoury and salty goodness of cheese. 

You can sprinkle nutritional yeast on popcorn, pasta, soup or salads!

Not only that, but nutritional yeast is good for digestion too! Just two tablespoons of nutritional yeast contains about 5g of fibre!

Protein Breakdown:

  • Nutritional Yeast (two tablespoons) – 2g of Protein
Nutritional Yeast

Source: Amazon

5. Quinoa

Quinoa is an ancient grain that is full of healthy protein!

What is an ancient grain? It’s a type of grain that hasn’t been changed by selective breeding for over one thousand years. Isn’t that insane!? (Not quite as old as tofu though!)

Because of this, quinoa is a whole food that is usually grown organically. Quinoa comes in a variety of colours including brown, black and white. 

Technically, the darker the quinoa, the nuttier the flavour (but if you ask me, you can’t really tell the difference!)

Quinoa can replace rice in any dish and even be baked into granolas, flapjacks and cakes! 

Quinoa is one of the best plant-based foods with protein that can be used to increase the protein content of baked goods!

Protein Breakdown:

  • Quinoa (185g) – 4.4g of Protein
Quinoa

Source: Unsplash

Complete Protein Plant-Based Foods

Complete protein plant-based foods contain all nine essential amino acids that the body cannot produce on its own. It’s a good idea to eat them so that you can consume enough essential proteins. 

Luckily, getting complete proteins into your diet is a total breeze. 

Lots of foods that are commonly eaten are complete protein plant-based foods, so you might be eating a few of them already!

Check out this complete plant-based protein food list:

Buckwheat

Number one on our list of complete protein plant-based foods is Buckwheat!

Buckwheat is just like normal flour, but it tastes nuttier.

You can use it in the same way as any kind of flour, but whatever you make will be heartier (and higher in plant-based protein!).

Buckwheat waffles and buckwheat pancakes are just a couple of ways to upgrade your favourite desserts into a healthier high protein version. 

Fun fact! Soba noodles are made from buckwheat and are typically plant-based! 

Protein Breakdown:

  • Buckwheat (100g) – 5g of Protein
Buckwheat

Source: Pixabay

Chia Seeds

Chia seeds are a certified superfood.

Why?

They are a protein rich plant-based food, but they are also high in nutrients and low in calories. 

Fibre, calcium, magnesium, manganese and phosphorus are just some of the nutrients found in Chia seeds.

These little seeds have been Instagram royalty over the last few years. Tasty chia puddings are all the rage! (Super pretty too!)

Protein Breakdown:

  • Chia Seeds (28g) – 4g of Protein
Chia Seeds

Source: Pixabay

Rice

When we think of rice, we often think of carbs. But rice is actually a good example of a complete protein plant-based food!

Of course, there are lots of different types of rice, and plant-based cuisine is known for getting adventurous when it comes to using them!

There is white rice, black rice, brown rice, red rice and wild rice! (That’s a wild variety, am I right?)

The Plant Sumo Squash Stew is just one of our soothing rice dishes!

Protein Breakdown:

  • Cooked Brown Rice (200g) – 5.5g of Protein
  • Cooked Black Rice (200g) – 10g of Protein
  • Cooked White Rice (200g) – 4.6g of Protein

Who would have thought that rice (infamously a carb) could be one of the best protein rich plant-based foods?

Rice

Source: Pixabay

Top 3 Plant-Based Protein Food Recipes and Meals

So now that you know everything about the best plant-based protein foods, you’ll need to know some great recipes that use them!

Luckily, we are obsessed with food at Plant Sumo. That includes knowing some of the best plant-based protein food recipes!

1. Vegan 1-2-3-4-5 Tofu

This strangely named dish (find out why it’s called that in the recipe) is just like your classic Chinese takeaway sweet and sour, but better.

It’s sticky, flavourful and only takes 40 minutes to prepare. It’s the perfect plant-based protein mid-week meal! 

With 150g of tofu per portion, this plant-based protein food recipe contains an impressive 15g of protein in total!

Vegan Tofu

Fire Roasted Aubergine with Soba Noodles

In this nutritious, smokey and spicy recipe – you can enjoy a steaming bowl of protein rich buckwheat soba noodles!

The best part of this recipe is that you get to stick the aubergine right in the flame of your gas hob to char it. If you don’t have a gas hob, no worries! Just stick it in the grill.

This plant-based protein foods recipe has just eight ingredients and is ridiculously easy to make! 

With 11.6grams of protein per serving, why not give it a shot?

protein rich buckwheat soba noodles

3. Homemade Protein Flapjacks

Looking after your health doesn’t just mean eating tofu all the time! 

It’s important for your mind and body to eat some sweet treats once in a while, eating is about enjoyment as well as health!

If you’re looking for a plant-based protein foods recipe that is a little bit indulgent, this homemade protein flapjack recipe is perfect for you.

What makes it so full of protein, you ask? It’s loaded with lots of different tasty nuts!

They are perfect for taking on a hike, bike ride or enjoying at the end of a long day (or a short one, no judgement!)

With an impressive 8.1 grams of protein per flapjack, this plant-based protein recipe is a no brainer. 

Homemade Protein Flapjacks

Whew! That’s a lot of protein rich plant-based foods!

I’m always so impressed with how many plant-based diet protein foods are out there! It’s not all about meat and eggs!

One of my favourite things about this plant-based protein foods list is the variety. 

If you want to eat something that resembles meat, you can opt for a hearty chunk of tofu or Seitan. 

But if you want to mix things up a bit, you can still get a really decent amount of protein and a bunch of other vitamins and minerals in plant-based foods with protein like rice, quinoa and even nutritional yeast!

If you like, you can try out these plant-based protein food recipes to incorporate these protein-rich foods into your diet, however, we don’t always feel like spending lots of our spare time cooking.

That’s where Plant Sumo comes in! 

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Source: Pixabay

Plant Sumo is a totally plant-based meal subscription with a bunch of protein rich plant-based foods on offer. Plant Sumo meals are pre-cooked so there is no prep!

It doesn’t matter if you are following a vegan diet or not. If you want to start eating more plant-based protein, check out our large selection of plant-based foods with protein right here.

About the Author

Amy

Amy Swain is a content writer for Plant Sumo, foodie and ex-chef. If she’s not baking then she’s got a paintbrush in hand, working on her next masterpiece.