Protein is an essential part of a healthy diet. If you don’t want to get your protein from animal sources, then you’ll need to find sources of complete protein for vegans. A lot of people assume that vegans are protein-deficient, but this is actually far from the truth. Many vegan foods are rich in protein, which is not only good for building muscle, but also shedding extra weight.
You don’t need vegan protein powder to get your daily dose of protein. Instead, you can look to a variety of high-protein, low-carb foods that are natural and delicious. So, let’s take a look at 5 amazing sources of complete protein for vegans!
Toasted Nuts or Trail Mix
Trail mix is a mixture of different nuts like almonds, cashews, pistachios, peanuts, and hazelnuts. Not only are nuts a great high protein snack, but they are also tasty and nutritious. They contain healthy fats, magnesium, and selenium. So, whenever you crave chips or other unhealthy snacks, reach for some toasted nuts or trail mix!
Avocado with Egg
The creaminess of egg yolk combined with soft avocado is a perfect snack and a good source of protein. Egg and avocado are both full of protein and good fats. You can bake an avocado filled with egg and the seasoning of your choice. If you want to turn this snack into a meal, consider adding whole-wheat toast to the mix. A yummy snack of a meal with complete protein for vegans.
Stuffed Dates with Almonds and Pistachios
We already talked about how nuts are one of several great high protein snacks. However, you can max out the protein by adding dates. This will also help satisfy your sweet tooth!
Stuff dates with any kind of roasted nuts to have a sweet snack that is full of protein and omega 3 fatty acids. Dates give you instant energy, fiber, iron, and complex carbohydrates. In short, dates and nuts should be a staple of every vegan diet!
Dark Chocolate with Coconut and Hazelnut
Do you still want to find more sweet, high protein foods? Then look o further than dark chocolate with coconut and hazelnut. Dark chocolate is good for the heart, as it is full of antioxidants. To make it richer, add dry coconut and hazelnut. You can have this healthy, high protein snack as often as once per day! Get the recipe here.
Roasted chickpeas are a great, vegan-friendly snack. They are loaded with protein, fiber, vitamins, and healthy minerals. They are good for diabetic patients as well. A large handful of roasted chickpeas can even replace the same amount of protein you would get in a full cut of beef! This is a great way to get complete protein for vegans without eating meat.
Red Beans with Salsa
Now let’s look at high protein foods for vegans that you can turn into a full meal. Boiled red beans are ideal for a protein-rich meal. Red beans are a great source of protein, folate, and vitamins.
Additionally, red beans with salsa give you fiber, complex carbs, minerals, antioxidants, and vitamins. This protein-rich vegan recipe is good to eat at any time of day. That said, red beans and salsa work best as a light lunchtime meal.
Hummus is another great complete protein for vegans and it is rich in plant-based protein. It is also good for your bones and cholesterol levels. In essence, hummus is just boiled chickpeas, raw garlic, and sesame seeds. You can prepare this high protein food and have endless options to mix and match for your next vegan meal. Hummus goes well with fruits like apple, avocado, and mango. It also goes well whole-grain bread and salsa.
Scrambled Tofu with Vegetables
Tofu is a great source of protein that you can use hundreds of different meals and recipes. It contains calcium, zinc, magnesium, and vitamin B1. Scrambled Tofu with olive oil and different vegetables like capsicum, carrots, and spinach is both scrumptious and satiating. This meal is also easy and quick to prepare. Get the recipe here.
Whole-Grain Tortilla with Vegan Cheese and Salsa
Whole-grain tortillas are full of protein, iron, folate, and complex carbs. They also provide the basis for a variety of filling meals. You can prepare a whole-grain tortilla and fill it with any of your favorite ingredients. Vegan cheese and salsa stuffing are just two healthy options.
Spinach and Mushroom Frittata
Are you a pizza lover? If so, you probably know that pizza is high in carbs and is difficult to make with vegan ingredients. Fortunately, a frittata is a good alternative to pizza. Though traditional frittatas are egg-based food, you can use vegan-friendly egg substitutes as well.
If you are on the keto diet and want to have food which makes you feel full for a long time, then a vegan frittata with mushrooms and spinach is a great option. Not only is it healthy and high in protein, but it’s delicious too! Get the recipe here
About the Author
Lori Bogedin is a health and wellness writer and editor of TwigsCafe.com. She is in the restaurant business since 1999. In 2016 she was named one of the "Top Women in Business" by Northeastern Pennsylvania Business Journal.