Key Takeaways
- You absolutely can build muscle without eating animal products, but you have to be careful about choosing the right vegan protein sources.
- Although it’s harder to eat enough protein to build muscle on a vegan diet, you can overcome this problem by eating high-protein plant foods at every meal and as snacks in between meals.
- Keep reading to learn the 10 absolute best vegan sources of protein, 10 on-the-go high-protein foods that work great as snacks, and 10 special protein sources that will add variety to your diet.
Many people think building muscle as a vegan is an uphill battle, if not an unwinnable one.
Once you understand how much protein you need to build muscle, and how much is in animal foods and how little in plant foods, it’s natural to wonder if you can build any muscle to speak of following a vegan diet.
Well, you can, though it’s more difficult than it is for omnivores.
The truth is you absolutely can build muscle eating nothing but vegan protein sources—you just have to be more careful about what foods you eat.
Let’s kick off this discussion by looking at why it’s usually more difficult for vegans to build muscle than omnivores (and what to do about it!).
Table of Contents
What Makes a Good Vegan Protein Source
Dozens of well-designed, peer–reviewed studies have shown beyond a shadow of a doubt that a high-protein diet is superior for building muscle and losing fat than a low-protein one.
Read: The Top 4 Scientifically Proven Benefits of a High-Protein Diet
Unfortunately, this is where many vegans looking to bulk up come a cropper, because despite what vegans often preach, veggies aren’t a great source of protein.
The first problem with many vegan protein sources is that they don’t actually contain much protein.
For example, here’s the protein content of broccoli, Brussels sprouts, and spinach (which are often touted in vegan circles as being high in protein):
- Broccoli contains about 13 grams of protein per pound.
- Brussels contains about 15 grams of protein per pound.
- And a cup of boiled spinach contains a measly 5 grams of protein.
Let’s compare the protein content of these veggies with several animal products:
- Sirloin steak contains about 90 grams of protein per pound.
- Chicken breast contains about 96 grams of protein per pound.
- Wild-caught salmon contains about 89 grams of protein per pound.
In other words, most animal products contain about six to seven times as much protein as plant products. Not only that, but the protein found in plants is not as effective for building muscle as the protein found in animal products.
If you want to know all the details of why this is, check out this article, but the long story short is this:
Animal protein is superior to vegan protein for building muscle because it’s better absorbed by the body and contains much larger amounts of an amino acid called leucine, which directly stimulates muscle growth.
So, what are you supposed to do about this if you’re a vegan?
One solution is to simply eat more total protein, but this can be impractical and unpleasant (you can only get so much protein from peas before your bowels cry uncle).
A better approach is to try to work high-protein plant foods into most of your meals, especially foods that are high in the amino acid leucine. Although no plant food contains as much protein as animal foods, you can easily meet your daily protein targets if you include high-protein plant foods at every meal.
Let’s look at some of the best options.
(Oh, and if you feel confused about how many calories, how much of each macronutrient, and which foods you should eat to reach your fitness goals, take the Legion Diet Quiz to learn exactly what diet is right for you.)
The 10 Best Vegan Protein Sources
The following foods are cheap, easy to prepare, and versatile, which makes them easy to incorporate into almost any meal.
They’re also higher in protein and leucine than most other vegan protein sources, making them particularly helpful for building muscle.
1. Spelt (~25 grams of protein per cup)
Spelt is a species of wheat, otherwise known as hulled wheat or dinkel wheat, that’s a great source of fiber and rich in magnesium and healthy fats.
Spelt goes well in breads, salads, and nut roasts, and can be used as a rice alternative in risotto.
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2. Chickpeas (~20 grams of protein per cup)
Also known as garbanzo beans, chickpeas are a mainstay of Mediterraenean and Middle Eastern cuisine, where they’re normally found in salads or stews, roasted as a side, or mashed into dips like hummus.
In addition to being high in protein, chickpeas are also a great source of nutrients like potassium, B vitamins, iron, magnesium, and selenium.
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3. Lentils (~18 grams of protein per cup)
There are several different types of lentils, such as brown, green, red, yellow, black, and Lentilles du Puy, and they all have slightly different tastes and textures.
Regardless of the variety you prefer, dried lentils are easy to prepare, and if that’s too much trouble, you can buy them pre-cooked. They’re also versatile enough to be used in a range of different dishes, like soups and stews.
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⇨ Spiced Lentil, Sweet Potato & Kale Whole Wheat Pockets
4. Seitan (~16 grams of protein per three-ounce serving)
Seitan is a meat replacement made from wheat gluten that’s quickly becoming a vegan favorite because of its high-protein and low-carb content.
Because of its texture, it works well for making meat-free burgers. You can also coat it in breadcrumbs to make meat-free “chicken” nuggets or “chicken” Milanese.
5. Whole Wheat or Bean and Lentil Pasta (~10 to 30 grams of protein per serving)
Regular pasta isn’t exactly known as a “superfood,” but variations made from whole wheat, beans, or lentils can be surprisingly healthy and high in protein.
Not only are these alternative pastas high in protein, they’re also the perfect vehicle for your favorite pasta sauces like vegan ragù, tomato and basil, or garlic, olive oil, and chili.
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6. Black, Pinto, and Kidney Beans (~15 grams of protein per cup)
Any legumes, such as black, pinto, or kidney beans are cheap and easy to add to almost any dish. What’s more, you can also buy these beans canned, which reduces prep time and ensures you always have high-quality protein on hand.
All of these beans are also packed full of vitamins and minerals, like iron, magnesium, and vitamin B6.
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7. Oats (~10 grams of protein per cup)
Oats are the perfect vegan breakfast no matter the season—they can be soaked overnight in the fridge during the summer months, or boiled and eaten hot in the winter. Either way, they’re a fantastic source of protein, dietary fiber, B vitamins, and minerals such as manganese.
Oats have also become known for their cholesterol-lowering effects, which makes them a great choice for people concerned with heart health.
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8. Quinoa (~8 grams of protein per cup)
Quinoa is a complete protein source, which makes this ancient South American seed a particularly valuable addition to any vegan diet.
It’s also a rich source of manganese and phosphorus, and a good source of dietary fiber, folate, iron, zinc, and magnesium.
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9. Peas (~8 grams of protein per cup)
The humble green pea is fast becoming the protein source of choice for many vegans, and for good reason—they’re cheap, tasty, and can be added to a ton of dishes, whether fresh, frozen, or from a can.
Although peas don’t have quite as much protein as some other plant foods, they’re particularly high in the amino acid leucine, which makes pea protein one of the best vegan protein sources you can eat.
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10. Wild Rice (~7 grams of protein per cup)
While rice isn’t as high in protein as other grains like quinoa, it’s higher in protein than most people think and easy to integrate into almost any dish (especially wild rice).
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The 10 Best On-the-Go Vegan Protein Sources
Since getting sufficient protein can be such a bear on a vegan diet, it’s also smart to have some portable, high-protein foods on hand.
The following 10 suggestions are perfect protein-packed snacks for when you need to boost your protein intake between meals.
1. Plant-Based Protein Powder (~25 grams of protein per serving)
Nowadays, there are a zillion different plant-based protein powders on the market, with some of the most popular options being soy, hemp, pea, rice, and quinoa protein powder.
Instead of going into the pros and cons of each, I’ll cut to the chase: The best plant-based protein powder for building muscle is a blend of rice and pea.
Not only are rice and pea blends easily digested, they contain high amounts of the essential amino acids leucine, isoleucine, and valine which make them particularly good for building muscle.
Thus, it’s not surprising that research shows a mix of pea and rice protein is about as effective as whey protein for building muscle.
If you want a high-protein, all-natural, and nutritionally enhanced plant protein powder that’s also delicious to drink, check out Legion’s 100% natural plant-based protein powder, Plant+.
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2. Hemp Seeds (~9 grams of protein per one-ounce serving)
Hemp seeds have grown in popularity in recent years because they contain all nine of the essential amino acids, and gram for gram, have almost as much protein as many animal-based products.
Again, hemp seeds are perfect as a grab-and-go snack, but can also be used to add a little extra protein to cookies, cereal, or oats.
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3. Walnuts (~7 grams of protein per one-ounce serving)
Yet another nut that’s high in protein, healthy fat, and nutrients is the walnut.
Walnuts work well as a snack on their own, but they’re also great as an addition to salads, breakfast foods, and baked goods for an extra protein kick.
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4. Peanuts (~7 grams of protein per one-ounce serving)
Despite the deceptive name, peanuts are actually a legume, though they contain considerably more fat than chickpeas, lentils, and peas (which is why they’re considered more like nuts).
Whether consumed on their own or as peanut butter, peanuts are a fantastic snack with a good amount of protein, healthy fat, dietary fiber, B vitamins, vitamin E, and dietary minerals, such as manganese, magnesium, and phosphorus.
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5. Almonds (~6 grams per one-ounce serving)
Not only are almonds packed with protein, they’re very nutrient-dense, providing a rich source of riboflavin and niacin, vitamin E, and the minerals calcium, copper, iron, magnesium, manganese, phosphorus, and zinc.
If this weren’t enough, studies also show that regular consumption of almonds may reduce the risk of heart disease by lowering blood levels of LDL cholesterol.
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6. Pistachios (~6 grams of protein per one-ounce serving)
As far as nuts go, pistachios are one of the lowest calorie options there are.
What’s more, they’re relatively high in protein, and a good source of fiber, B vitamins, thiamin, vitamin B6, calcium, riboflavin, vitamin B5, folate, vitamin E, and vitamin K.
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7. Cashews (~5 grams of protein per one-ounce serving)
Cashews have a delicate flavour that works well in stir-fries, curries, and deserts.
As with every other seed on this list (yep, you read that right—cashews are actually seeds), cashews are a delicious, high-protein snack all on their own, especially when roasted and topped with caramel, maple syrup, or honey. You can also incorporate blended cashews into sauces, vegetable purées, and stews as a cream replacement.
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8. Sunflower Seeds (~5 grams of protein per one-ounce serving)
Like most other seeds, sunflower seeds are rich in monounsaturated and polyunsaturated fats, and in particular linoleic acid. What’s more, these seeds contain phytosterols which may contribute toward lower levels of blood cholesterol.
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9. Pumpkin Seeds (~5 grams of protein per one-ounce serving)
Pumpkin seeds are a nutritional powerhouse and when roasted and topped with salt, they’re an delectable snack, too.
Be warned, though, pumpkin seeds are calorie-dense—about 570 calories per 100 grams—so don’t go too crazy if you’re cutting.
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10. Chia Seeds (~5 grams of protein per one-ounce serving)
Chia seeds are packed full of fiber and are another great source of omega-3 fat.
Chia seeds are normally made into pudding (due to their ability to absorb large amounts of water), though they’re also great as part of smoothies and juices, mixed into breakfast cereals like yogurt and oatmeal, or sprinkled on top of salads.
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The 10 Best Unique Vegan Protein Sources
Eating the same high-protein meals and snacks can become boring, so it’s nice to branch out and have a few less-obvious options up your sleeve.
That’s where these unusual protein sources come in handy.
1. Textured Vegetable Protein (~61 grams of protein per cup)
Textured vegetable protein (TVP) is a vegan alternative to ground meat that works well with dishes like tacos, meatloaf, meatballs, and chili, or in vegan versions of pasta sauces like ragù alla bolognese.
2. Peanut Flour (~20 grams of protein per cup)
Peanut flour is made from crushed peanuts that have had their fat partially or fully removed, and can be used for baking, as a topping for cereal or oatmeal, and in smoothies, sauces, and dips.
While it’s extremely low in fat, it’s still a rich source of dietary fiber, thiamin, folate, potassium zinc, niacin, magnesium, phosphorus, copper, manganese, and, of course, protein.
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3. Amaranth (~9 grams of protein per cup)
Amaranth is a gluten-free and protein-rich grain that hails from Peru. Like many other grains, it has a nutty flavour that works well in breakfast oats, puddings, and as an alternative to rice.
4. Sacha Inchi Seeds (~6 grams of protein per 20-gram serving)
Sasha inchi seeds, also known as sacha peanuts, jungle peanuts, or Inca peanuts, are the seeds of the Plukenetia volubilis plant, and are rich in omega-3 and omega-6 fatty acids, protein, and vitamin E.
While they’re normally eaten roasted, they can also be added to cereals, cookies, and homemade vegan protein bars.
5. Nutritional Yeast (~5 grams of protein per quarter-cup serving)
Although it may sound like some kind of waste product from beer or bread making, nutritional yeast is a tasty, vitamin-B-packed vegan alternative to Parmesan cheese. This makes it a perfect addition to pastas, risottos, salads, or any other dishes that benefit from a sprinkling of cheesy goodness.
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6. Freekeh (~5 grams of protein per quarter-cup serving)
Freekeh is a grain made from green durum wheat that has twice as much protein and three times as much fiber as white rice. It has a nutty, smoky flavor, and a chewy texture that’s best enjoyed as part of salads, stews, and soups.
7. Ezekiel Bread (~5 grams of protein per slice)
Unlike white bread which is made from refined wheat flour, Ezekiel bread is made from a variety of sprouted whole grains, like wheat, millet, barley, and spelt.
Sprouted grains are low in phytate (which can keep the body from absorbing vitamins and minerals) and help the body absorb folate, iron, zinc, magnesium, and vitamin C.
8. Spirulina (~4 grams of protein per tablespoon)
Spirulina is a type of algae that’s so rich in vitamins, it’s used by NASA as a dietary supplement for astronauts on space missions.
Unfortunately, it’s benefits come at a price: It’s far from the best looking, smelling, and tasting food on this list. For this reason, it’s best mixed with other foods, as in a smoothie.
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9. Tahini (~4 grams of protein per one-ounce serving)
Tahini is a Middle Eastern condiment made from hulled, toasted, and ground sesame seeds. It’s probably best known as an ingredient in hummus and baba ghanoush, though it can also be served by itself, or as part of salad dressings, salads, and glazes.
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10. Sun-dried Tomatoes (~4 grams per one-ounce serving)
Originally, salting and drying tomatoes in the sun was a way to preserve ripe fruit so that it could provide valuable nutrition in the winter months.
Nowadays, sun-dried tomatoes are eaten for their intense sweet and tart flavor all year round, though if you’re a vegan, they also provide some valuable extra protein.
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The Bottom Line on the Best Vegan Protein Sources
Eating enough protein to build muscle on a vegan diet doesn’t have to be difficult or complicated if you eat the right foods.
The real key to making this work, is to start including some of these high-protein vegan foods into each of your daily meals and snacks. This way, eating a higher-protein diet becomes a habit you can easily maintain.
Here are the 10 best vegan protein sources:
- Black, Pinto, and Kidney Beans
- Spelt
- Chickpeas
- Lentils
- Seitan
- Whole Wheat or Bean and Lentil Pasta
- Oats
- Peas
- Quinoa
- Wild Rice
Here are the 10 best on-the-go protein sources:
- Plant-Based Protein Powder
- Hemp Seeds
- Walnuts
- Peanuts
- Almonds
- Pistachios
- Cashews
- Sunflower Seeds
- Pumpkin Seeds
- Chia Seeds
And here are the best unique vegan protein sources to add some variety to your meals:
- Textured Vegetable Protein (TVP)
- Peanut Flour
- Amaranth
- Sacha Inchi Seeds
- Nutritional Yeast
- Freekeh
- Ezekiel Bread
- Spirulina
- Tahini
- Sun-Dried Tomatoes
Enjoy!
What’s your take on the best vegan protein sources? Have anything else to share? Let me know in the comments below!
+ Scientific References
- Karkos, P. D., Leong, S. C., Karkos, C. D., Sivaji, N., & Assimakopoulos, D. A. (2011). Spirulina in clinical practice: Evidence-based human applications. In Evidence-based Complementary and Alternative Medicine (Vol. 2011). Hindawi Limited. https://doi.org/10.1093/ecam/nen058
- Bohn, L., Meyer, A. S., & Rasmussen, S. K. (2008). Phytate: Impact on environment and human nutrition. A challenge for molecular breeding. In Journal of Zhejiang University: Science B (Vol. 9, Issue 3, pp. 165–191). Zhejiang University Press. https://doi.org/10.1631/jzus.B0710640
- Musa-Veloso, K., Paulionis, L., Poon, T., & Lee, H. Y. (2016). The effects of almond consumption on fasting blood lipid levels: A systematic review and meta-analysis of randomised controlled trials. Journal of Nutritional Science, 5, 1–15. https://doi.org/10.1017/jns.2016.19
- Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., Kalman, D. S., Dudeck, J. E., & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12(1). https://doi.org/10.1186/1475-2891-12-86
- Babault, N., Christos Païzis, Deley, G., Laetitia Guérin-Deremaux, Marie-Hélène Saniez, Lefranc-Millot, C., & Allaert, F. A. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: A double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition, 12(1), 3. https://doi.org/10.1186/s12970-014-0064-5
- H. Hoogenkamp, & J.P.D. Wanasundara. (n.d.). Rice Protein - an overview | ScienceDirect Topics. Retrieved January 20, 2021, from https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/rice-protein
- Mariotti, F., Pueyo, M. E., Tomé, D., Bérot, S., Benamouzig, R., & Mahé, S. (2001). The influence of the albumin fraction on the bioavailability and postprandial utilization of pea protein given selectively to humans. Journal of Nutrition, 131(6), 1706–1713. https://doi.org/10.1093/jn/131.6.1706
- Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. S. (2014). Cholesterol-lowering effects of oat β-glucan: A meta-analysis of randomized controlled trials1. American Journal of Clinical Nutrition, 100(6), 1413–1421. https://doi.org/10.3945/ajcn.114.086108
- Kimball, S. R., & Jefferson, L. S. (2006). Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. Journal of Nutrition, 136(1). https://doi.org/10.1093/jn/136.1.227s
- van Vliet, S., Burd, N. A., & van Loon, L. J. C. (2015). The skeletal muscle anabolic response to plant- versus animal-based protein consumption. In Journal of Nutrition (Vol. 145, Issue 9, pp. 1981–1991). American Society for Nutrition. https://doi.org/10.3945/jn.114.204305
- Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). The role of the anabolic properties of plant-versus animal-based protein sources in supporting muscle mass maintenance: a critical review. In Nutrients (Vol. 11, Issue 8). MDPI AG. https://doi.org/10.3390/nu11081825
- Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. In Journal of the International Society of Sports Nutrition (Vol. 11, Issue 1, pp. 1–20). BioMed Central Ltd. https://doi.org/10.1186/1550-2783-11-20
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- Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Medicine and Science in Sports and Exercise, 42(2), 326–337. https://doi.org/10.1249/MSS.0b013e3181b2ef8e
