9 Meat-Free Sources of Protein

One of the most common myths about going meat-free is that it becomes nearly impossible to meet recommended guidelines for protein intake. With so many people choosing to eat less meat (not only for the health of their bodies but for the health of their planet) it might be difficult to locate good-quality, meat-free sources of protein.

For those of us that workout regularly, there is also a concern about getting enough protein to sustain lean muscle mass and repair tissue post-workout.

Great news! Animal meat is not the only source of good-quality protein.

Here are 9 meat-free protein alternatives

1. Tempeh – 11g of protein per 1/2 cup, cooked

Tempeh is made from fermented soybeans (the best kind of soy!) and is similar to seitan in texture and firmer and chewier than tofu. This nutty, but slightly sweet, protein source is crunchy or pretty darn good raw. I prefer to grill my tempeh, but it can also be added to stir-fries, baked, steamed, seared, or broiled. Tempeh tends to absorb the flavors of whatever it’s cooked with, making it a versatile protein alternate.

2. Lentils – 9g of protein per 1/2 cup, cooked

Lentils are a protein-packed superfood high in folate, iron, potassium, and antioxidants. Lentils have also been known to reduce inflammation in the body. They come in red and green varieties and are incredibly multi-functional. They can be used in soups, stews, salads, dips, and veggie burgers.

3.  Quinoa – 4g protein per 1/2 cup, cooked

Quinoa is one of the few grains that is a complete protein and provides the nine essential amino acids that our body cannot produce on their own. Quinoa is also jam-packed with fiber, iron, magnesium, and manganese. Quinoa comes in beige, black, and red varieties. These little seeds can be substituted for pasta, rice, couscous, and can be added to soups or salads for an extra protein boost. Try cheesy quinoa bites!

4. Tofu – 7g per 1/2 cup

Possibly the most famous meat-free protein source, tofu is made from soybeans and can be baked, grilled, sautéed, steamed, fried, or even eaten raw. Tofu comes in three different varieties: soft, firm, and extra firm and are best suited for different methods of cooking. Tofu also absorbs the flavor of whatever it is cooked with and tastes best paired with bold-flavored foods such as onions, swiss chard, garlic, curries, sauces, and even chocolate!

5. Seitan – 20g per 1/2 cup

Seitan is made from wheat gluten (obviously, this is not a gluten-free option) and is chewier than tofu. This meat alternative has a texture that is fairly similar to meat and, much like it’s tofu and tempeh friends, absorbs the flavors of whatever it’s being cooked with. Seitan can be boiled, baked, grilled, braised, or fried.

6. Natto – 15.5g per 1/2 cup

Natto is another Japanese fermented soybean protein source and it similar in appearance to a kidney bean. Natto is most commonly eaten with sushi rice or in a maki roll. It can also be used in baked goods, stir fries, curries, dumplings, rice, and pasta dishes. Track down an Asian grocery store to locate Natto.

7. Beans – 7.5g per 1/2 cup (depends slightly on the variety of bean)

These little superfoods are full of protein, fiber, and magnesium! Beans of all kinds work best in soups, salads, veggie burgers, dips, burritos, or as a side dish. Garbanzo beans in particular contain 15 g of protein in one serving!

8. Greek Yogurt – 13-18g per cup

This thicker, tangier cousin of regular yogurt contains almost twice the amount of protein as regular yogurt. Greek yogurt is excellent in smoothies, granola, mixed with fruit, used as a baking substitute, or eaten on its own.

9. Nuts – 3-7g of protein per serving

Peanuts, Almonds, walnuts, pecans, pistachios and other nuts are all excellent meat-free protein sources. Nuts are also loaded with healthy fats! Just remember everything in moderation.

Whether you’re looking for one meatless day per week or a meatless lifetime, these 9 meat-free sources of protein are bound to keep your body fueled.

Live a Nourished Existence,