By Sunwarrior. Last updated 9-17-24
Think you know protein? Think again! Check out 5 surprising, high-protein plant foods you never expected – perfect for your plant-based diet!
When most people think of protein, they imagine meat, eggs, or dairy. However, if you're exploring plant-based diets, you'll be excited to know that many lesser-known foods are packed with protein. Whether you're vegan, vegetarian, or just trying to incorporate more plant-based proteins into your meals, there are numerous surprising options available. Below, we’ll dive into five protein-based foods that may not be on your radar but should be!
What Are Plant-Based Proteins?
Plant-based proteins come from non-animal sources, such as seeds, legumes, nuts, grains, and vegetables. These proteins are an essential part of a plant-based diet because they offer many health benefits. Not only are they rich in fiber and essential nutrients, but they also tend to be lower in saturated fat and cholesterol compared to animal-based proteins.
Plant-based proteins used to have a bad rap. They were once thought to be incomplete, meaning they didn’t contain all essential amino acids. But we now know that by eating a variety of plant-based foods, you can easily get all the protein and amino acids your body needs. And several types of plant-based protein are, in fact, complete—meaning they have all the nine essential amino acids necessary.
Hemp
Hemp seeds are tiny nutritional powerhouses. Hemp is a complete protein that contains all nine essential amino acids that the body needs.
Just three tablespoons of hemp seeds pack nearly 10 grams of protein, making them one of the most efficient plant-based proteins you can add to your diet. Hemp seeds are also rich in omega-3 and omega-6 fatty acids, which are essential for heart health and inflammation reduction.
How to use Hemp:
Hemp is a superfood that provides protein, fiber, and iron. Hemp naturally contains vitamins and minerals, is easy to digest, and absorbs quickly. Sprinkle hemp seeds or Hemp Protein Powder over your salads, blend it into smoothies, or mix it into oatmeal for an easy protein boost.
Nutritional Yeast
Often loved by vegans for its cheesy flavor, nutritional yeast is another protein-packed food that often flies under the radar. Just two tablespoons provide about 8 grams of protein along with a wealth of B vitamins, including the all-important B12, which is crucial for those on a plant-based diet.
How to use nutritional yeast:
Use nutritional yeast to season popcorn, sprinkle it over pasta, or mix it into sauces to create a rich, umami flavor while upping your protein intake.
Chia Seeds
Chia seeds may be small, but they are mighty. Just two tablespoons of chia seeds provide about 5 grams of protein, along with a healthy dose of omega-3 fatty acids, fiber, and antioxidants. Chia seeds are a complete protein that contains all nine essential amino acids that the body needs. What’s particularly appealing about chia seeds is their versatility and the way they absorb liquid, forming a gel-like consistency, which makes them great for a variety of dishes.
How to use Chia seeds:
Can be added to smoothies, oatmeal, or yogurt, or used to make chia pudding by soaking them in almond milk or another plant-based milk. They can also be sprinkled over salads or mixed into baked goods for an added protein boost. Because chia seeds are relatively tasteless, they’re easy to incorporate into many recipes without altering the flavor, while still adding a healthy dose of protein and other nutrients. You can even use them as an egg replacement in recipes.
Chia seeds are an excellent option for those on a plant-based diet, contributing not only protein but also healthy fats and fiber to help keep you full and energized throughout the day.
Spirulina
Spirulina, a blue-green algae, is one of the most nutrient-dense foods on the planet and also happens to be packed with protein. A single tablespoon of spirulina contains around 4 grams of protein, but what makes it stand out is its complete amino acid profile, meaning it contains all nine essential amino acids.
How to use spirulina powder:
Blend spirulina powder into smoothies, sprinkle it over salads, or mix it into energy bars for a protein-rich, nutrient-dense snack.
Sunwarrior Plant-Based Protein Powders
If you're looking for a convenient and efficient way to meet your protein needs, Sunwarrior protein powders offer a powerful solution. Their plant-based proteins, derived from sources like peas, hemp, and quinoa, are perfect for anyone on a plant-based diet. Sunwarrior protein powders provide anywhere from 18 to 25 grams of protein per serving, depending on the variety, and are free from soy, gluten, and dairy, making them ideal for people with dietary restrictions.
How to use Sunwarrior protein powders:
Add Sunwarrior protein powders like Active Protein to your morning smoothie, post-workout shake, or even mix them into your favorite plant-based recipes for an easy and tasty protein boost.
Why Choose Plant-Based Proteins?
Switching to plant-based proteins has numerous advantages. Plant-based protein foods are often lower in calories and fat but rich in fiber and essential nutrients like vitamins, minerals, and antioxidants. This makes them beneficial for heart health, weight management, and reducing the risk of chronic diseases.
Besides all of that, adopting a plant-based diet can reduce your environmental impact, as plant-based foods generally require fewer resources to produce compared to animal products. It's a win-win for both your health and the planet.
Incorporating plant-based proteins into your diet doesn’t mean you have to miss out on your daily protein needs. Foods like hemp protein powder, nutritional yeast, spirulina, and high-quality options like Sunwarrior protein powders provide ample protein and are easy to add to a variety of meals. Whether you're a seasoned plant-based eater or just curious about the benefits of a plant-based diet, these foods can help you meet your nutrition goals while expanding your culinary horizons.
So, next time you're looking for high-protein foods, consider these hidden gems and enjoy the health benefits that plant-based proteins have to offer!
