By Kylee Melo, RDN

When people find out I eat a plant-based diet, one of the first questions I hear is:

“But where do you get your protein?”

It’s a fair question. We’ve been taught to associate protein with meat, eggs, and dairy, so when those foods are removed from the plate, it can feel like something important is missing.

The good news? There are plenty of plant-based foods that provide protein.

And no, you don’t have to eat tofu every day.

From beans and lentils to tempeh, soy curls, seitan, and seeds, there are many simple ways to build satisfying, protein-rich meals using plants.

Here are 10 of my favorite high-protein plant-based foods and easy ways to use them.

1. Lentils

About 18 grams of protein per cooked cup

Lentils are one of my favorite foods to recommend because they give you more than just protein. They’re also packed with fiber and are incredibly versatile.

Use lentils in:

• Soups and stews

• Lentil tacos

• Pasta sauces

• Grain bowls

• Lentil loaf

• Salads

Red lentils become soft when cooked, making them wonderful for soups, curries, and sauces. Brown and green lentils hold their shape better and work well in salads and bowls.

Kylee’s Tip: Cook a large batch of lentils and freeze them in smaller portions. You’ll have an easy protein source ready whenever you need one.

2. Chickpeas

About 14–15 grams of protein per cooked cup

Chickpeas, also called garbanzo beans, are one of the easiest plant proteins to keep in your pantry.

Of course, they make hummus, but don't stop there.

Try them:

• Roasted until crispy

• Tossed into salads

• Mashed for sandwiches

• Added to curries

• Mixed into grain bowls

• Blended into creamy sauces

They also provide plenty of fiber, making them especially filling.

3. Black Beans

About 15 grams of protein per cooked cup

Black beans are inexpensive, filling, and easy to turn into a meal.

They're great in:

• Burritos

• Tacos

• Taco salads

• Rice and bean bowls

• Soups

• Chili

• Veggie burgers

One of the simplest plant-based meals is also one of my favorites: beans, brown rice, vegetables, salsa, and avocado.

It doesn't have to be complicated to be nutritious.

4. Edamame

About 18 grams of protein per cooked cup

Edamame are young soybeans, and they're an easy way to add both protein and fiber to a meal.

Try adding shelled edamame to:

• Stir-fries

• Salads

• Rice bowls

• Noodle bowls

• Fried rice

You can also simply steam edamame and enjoy it as a snack.

Because soy contains all nine essential amino acids, it's considered a complete protein.

5. Tempeh

About 30 grams of protein per cup

If tofu isn't your favorite, give tempeh a try.

Tempeh is made from fermented soybeans and has a firmer, chewier texture than tofu. Its mild, nutty flavor works especially well with marinades and sauces.

Try tempeh:

• Crumbled into tacos

• Sliced for sandwiches

• Added to stir-fries

• Glazed with teriyaki sauce

• Baked or pan-seared

Because it's fermented, tempeh has a very different texture and flavor from tofu, even

though they're both made from soybeans.

6. Soy Curls

About 11 grams of protein per ¾ cup prepared serving, depending on the product

If you've followed my recipes for a while, you probably already know I love soy curls.

Soy curls are made from whole soybeans and have a chewy texture that works wonderfully in recipes where you might traditionally use pieces of chicken.

The secret is in how you prepare them.

After soaking them, squeeze out as much excess water as possible before seasoning and cooking. This helps them absorb flavor and brown much better.

You can use soy curls for:

• BBQ sandwiches

• Tacos

• Teriyaki bowls

• Soups

• Stir-fries

• Fajitas

👉 Looking for ideas? Check out my 5 Easy Ways to Use Soy Curls.

7. Seitan

About 20–25 grams of protein per 3-ounce serving, depending on the recipe or brand

Seitan is made primarily from wheat gluten and is one of the most protein-dense plant-based foods.

It has a firm, chewy texture that works well in savory dishes.

Use seitan in:

• Kebabs

• Sandwiches

• Stir-fries

• Fajitas

• Wraps

• Grain bowls

One important note: because seitan is made from wheat gluten, it isn't suitable for people with celiac disease or those who need to avoid gluten.

8. Green Peas

About 8 grams of protein per cooked cup

Peas probably aren't the first food that comes to mind when you think about protein, but they contribute more than you might expect.

They're also inexpensive, easy to keep frozen, and incredibly convenient.

Add peas to:

• Pasta

• Soups

• Fried rice

• Curries

• Grain bowls

• Mashed potatoes

This is a good reminder that your protein doesn't always need to come from one big “protein food.” The smaller amounts found throughout your meal add up.

9. Hemp Seeds

About 10 grams of protein per 3 tablespoons

These little seeds pack a surprising amount of nutrition into a small serving.

Hemp seeds have a mild, slightly nutty flavor, so they're easy to sprinkle onto foods without dramatically changing the taste.

Try them on:

• Oatmeal

• Smoothie bowls

• Salads

• Toast

• Yogurt

• Grain bowls

You can even blend them into dressings and sauces.

10. Nutritional Yeast

About 5 grams of protein per 2 tablespoons, depending on the brand

Nutritional yeast is a pantry staple in many plant-based kitchens.

It has a savory, cheesy flavor and can be sprinkled over food or incorporated into sauces.

Try nutritional yeast on:

• Pasta

• Popcorn

• Roasted vegetables

• Potatoes

• Soups

• Plant-based cheese sauces

Some nutritional yeast is fortified with vitamin B12, but not every brand is, so check the nutrition label rather than assuming yours contains it.

Do You Need to Combine Plant Proteins at Every Meal?

You may have heard that plant proteins need to be carefully combined at the same meal to make a “complete protein.”

For most people eating a varied diet, you don't need to meticulously pair specific plant foods at every meal.

Your body maintains a pool of amino acids, and eating a variety of protein-containing foods throughout the day can provide the essential amino acids your body needs.

Foods such as soy are already complete proteins, while other plant foods contribute different amounts of individual amino acids.

Instead of worrying about perfect combinations, focus on variety.

Beans, lentils, whole grains, soy foods, nuts, seeds, and vegetables can all contribute to your daily protein intake.

How Much Protein Do You Actually Need?

Protein needs aren't the same for everyone.

Your needs can vary depending on your:

• Age

• Body size

• Activity level

• Health

• Pregnancy or breastfeeding status

• Fitness goals

For generally healthy adults, the Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight per day.

But that's a general starting point, not a perfect target for every individual.

People who are highly active, older adults, athletes, or those with certain nutrition goals may benefit from different amounts.

The important thing is that plant-based eating doesn't automatically mean low-protein eating.

What Does a High-Protein Plant-Based Day Look Like?

You don't have to build every meal around a giant serving of one protein source.

For example:

Breakfast:Oatmeal with soy milk, hemp seeds, berries, and nuts

Lunch:Brown rice bowl with black beans, vegetables, salsa, and avocado

Snack:Hummus with vegetables or whole-grain crackers

Dinner:Teriyaki soy curls with vegetables and rice

Protein comes from foods throughout the entire day.

And as a bonus, many plant protein sources also provide something animal proteins don't naturally provide:

fiber.

Protein Is Only Part of the Picture

When choosing foods, I don't like looking at just one nutrient.

A lentil isn't simply a source of protein. It also provides fiber, iron, folate, potassium, and other nutrients.

Beans aren't just “protein.”

Seeds aren't just “healthy fats.”

Whole foods come packaged with many different nutrients working together.

That's one of the reasons I encourage people to focus less on individual numbers and more on building meals from a variety of whole and minimally processed plant foods.

Start With One Simple Change

If you're new to plant-based eating, you don't have to completely change your diet overnight.

Start with something manageable.

Add beans to your taco bowl.

Sprinkle hemp seeds onto your oatmeal.

Try lentils in your favorite soup.

Make a soy curl recipe instead of chicken one night.

Little changes add up.

And before long, the question may change from:

“Where am I going to get my protein?”

to:

“Which plant protein am I cooking today?” 🌱

Want more easy plant-based ideas?

Explore more simple, nutritious recipes here at Kylee's Kitchen, or start with my 5 Easy

Ways to Use Soy Curls.

Kylee Melo, RDN

Nutrition information is provided for general educational purposes and isn't a substitute for individualized medical or nutrition advice.