20 Plant-Based Protein Sources To Add to Your Diet (2025)

You do not need to eat meat or cheese to get enough protein. Beans, dairy-free yogurt, and sorghum are a few plant-based protein sources. Consider these options if you are limiting your meat intake or following a vegetarian or vegan diet. Plant-based proteins are nutritious and can reduce saturated fat and cholesterol intake. Both are associated with cardiovascular risks.

Protein: 7.9 grams per cup

Legumes, such as peas, are a source of plant-based protein. One cup of peas contains 7.9 grams of protein, compared to 8.23 grams in reduced-fat milk. You can enjoy cooked peas as a side dish. Different types of peas also make great additions to soups or casseroles.

2. Beans

Protein: 2-41.9 grams per cup

There are many varieties ofbeans: black, white, pinto, heirloom, and more. All bean types have high amounts of protein. One cup of red kidney beans contains about 14 grams of protein, which is more than the 8 grams of protein in a cup of cow's milk. Beans are a flavorful addition to soups, salads, and burritos. You can also use beans in dips or desserts like cookies and brownies.

Protein: 14.5 grams per cup

Also known as garbanzo beans, chickpeas are a legume and versatile plant-based protein. Chickpeas contain protein and are high-fiber and low-calorie. You can toss chickpeas into salads, eat them oven-roasted and salted as a crispy snack, or purée them into hummus.

4. Black-Eyed Peas

Protein: 12 grams per cup

Black-eyed peas are a hearty member of the pulse family, which includes beans, lentils, peas, and chickpeas. You can add black-eyed peas to salads, soups, stews, stir fry, or nearlyany dishthat calls for beans.

In addition to protein, one cup of black-eyed peas provides the following nutrients:

• B vitamins
• Calcium
• Fiber
• Iron
• Magnesium
• Potassium
• Vitamin A
• Zinc

Protein: 16.9-21.8 grams per one-half-cup

Foods made from soybeans are rich sources of plant-based protein. Tempeh andtofu contain protein, antioxidants, and sometimes calcium. You can prepare tempeh and tofu similarly. Try baking them in nugget form or sautée them in a stir fry. You can also use smooth, silken tofu in smoothies or dips or soft tofu in pastas or sandwiches.

6. Edamame

Protein: 13.5 grams per one cup

You can get your soy servings straight from the soybean still in the pod. This plant-based protein contains nutrients like fiber, folate, magnesium, and potassium. Try edamame as a snack, an appetizer before dinner, or added to salads or pasta—minus the shell. You can serve boiled edamame hot or cold and sprinkle it with salt.

Protein: 0.5-8 grams per cup

Milk alternatives are not only for people with lactose intolerance. Soy, almond, oat, and other milk alternatives are plant-based protein sources. You can generally substitute milk alternatives in foods or drinks that call for regular dairy milk. Try adding a milk alternative to coffee, cereal, creamy soups, sauces, or other recipes.

8. Plant-Based Cheese

Protein: 3-9 grams per 3 ounces

Like many dairy products, cheese also has dairy-free or plant-based alternatives. The cheeses may be fortified with vitamins and minerals such as vitamins B12 and D or calcium. Consider using plant-based cheeses on sandwiches or as salad toppings. You can also exchange these types of cheese for your pizzas and pasta.

Protein: 3-10 grams per serving

Otherdairy-free alternativesbeyond milk and cheese include dairy-free yogurts. There are yogurts made with nuts—like almonds and cashews—pea protein, soy, and coconut. They offer the same probiotic benefits as their traditional counterparts. Use non-dairy yogurt just as you would in parfaits, overnight oats, smoothies, or mixed with fruit and nuts as a breakfast or snack option.

10. Nuts and Nut Butters

Protein: 3.36-5.78 grams per serving

Nuts and nut butters can be a valuable part of a plant-based diet. Besides their protein content, they also have healthy fats and nutrients such as vitamin E or selenium. Fruit and crackers pair well with various nuts or nut butters. You can add nuts and nut butters to baked goods, oatmeal, and smoothies.

Protein: 9.5 grams per three tablespoons

Consuming hemp seeds may increase your protein, essential fatty acid, and essential amino acid intake. Their taste resembles that of sunflower seeds. You can find hemp in some cereals and trail mixes. Try adding them to smoothies, pesto, or baked goods.

12. Chia Seeds

Protein: 7 grams per tablespoon

Chia seeds are another high-protein, plant-based food. They have other nutrients like fiber, calcium, and omega-3 fatty acids. You can sprinkle chia seeds over salads, stir them into yogurt or oatmeal, or blend them into smoothies. When soaked in a liquid, these seeds plump up and take on a gelatinous texture, making a rich, creamy pudding-like treat.

Protein: 5-6.4 grams per one-quarter cup

Sunflower and sesame seeds are plant-based protein sources. Sesame seeds also have iron and calcium, while sunflower seeds have vitamin E and folate. Like many other seeds, you can include these seeds in various meals and snacks. You might use sunflower seeds in salad dressings or as salad toppings. Sesame seeds may be an ingredient for oil and baking or made into tahini, a type of paste.

14. Quinoa

Protein: 8.4 grams of protein per cooked cup

Most grains contain small amounts of protein. Uncooked quinoa, which is technically a type of seed, is unique. It contains high amounts of all nine essential amino acids that your body needs for growth and repair but cannot produce. You can add quinoa to soup or vegetarian chili. Try serving quinoa with brown sugar and fruit as a hot breakfast cereal. You can also toss the seeds with vegetables and a vinaigrette to make a salad.

Protein: 20.4 grams per uncooked cup

Sorghum is a protein-rich grain source originating in Africa. The grain contains nutrients like fiber, magnesium, phosphorus, and potassium. You can add sorghum to salads or soups. Another way to eat sorghum is to pop it like popcorn for a snack.

16. Leafy Greens

Protein: 2-5.7 grams per serving

People may not consider leafy greens another plant-based protein source, but they can be. Some vegetables contain significant amounts of protein, antioxidants, and heart-healthy fiber. Add leafy greens like kale and spinach to increase your protein intake to smoothies. Greens are often the base for salads. You can also try them as a solo side dish or in soups or casseroles.

Protein: 21 grams per one-third cup

Seitan is made from vital wheat gluten and seasoned with salt and savory flavors. Some say it looks like duck meat and tastes like chicken. You can try using it in any recipe that calls for poultry.

18. Unsweetened Cocoa Powder

Protein: 1 gram per tablespoon

Certain versions of chocolate may have protein. Beyond protein, unsweetened raw cocoa powder also contains fiber. Use it in unsweetened plant-based milk and a small amount of an all-natural sweetener, like pure maple syrup or date sugar. Add cocoa powder to air-popped popcorn (along with a bit of sugar, allspice, and cayenne pepper) for a sweet and spicy whole-grain treat.

Protein: 20 grams per serving

Powders made from peas and almonds, among other plant-based proteins, are available if you need an alternative to whey protein. Some blends combine protein from whole grains—like brown rice, buckwheat, millet, and seeds—and legumes. Protein powders are an easy way to boost the protein content of smoothies, pancakes, savory soups, and treats like puddings or frozen pops. Look for plain, unsweetened versions, and use all-natural sweeteners to control the amount you add.

20. Nutritional Yeast

Protein: 8 grams of protein per serving

Fortified nutritional yeast is a staple in plant-based diets as a source of vitamin B12. Vitamin B12 helps produce energy, form red blood cells, and synthesize DNA. You can sprinkle nutritional yeast, typically sold in a shaker resembling parmesan cheese, onto popcorn, cooked vegetables, or potatoes. You can also use nutritional yeast in plant-based soups or homemade nut "cheese" recipes, like cashew queso.

Eating more plant-based and less animal protein may benefit your health and the environment. Benefits of plant-based protein sources include:

• Contain low or negligible sodium content
• Has little or no saturated fat, which is a contributor to heart disease
• Helps minimize greenhouse gas emissions
• Increases fiber and essential nutrients
• Lowers the risk of obesity, hypertension (high blood pressure), type 2 diabetes, and certain cancers
• Reduces the likelihood of heart disease and stroke

A Quick Review

You can choose from various high-protein sources, such as non-dairy milk alternatives, yogurt, and plant-based protein powders. Whole foods, like beans, lentils, legumes, nuts, and seeds, are plant-based protein sources.A plant-based diet can lower your risk of heart disease, stroke, and certain cancers and help you maintain a healthy weight.