Plant-Based Protein in a Nutshell (6 Key Sources + 15 Recipes)


Achieving your protein quota on a plant based diet needn’t be hard work. Strong muscles and a vibrant immune system are all within your grasp!

So whether you’re taking the first steps to switching over to plant-based protein, or are wanting to increase protein intake on an existing plant based diet, here are 6 protein-packed options with recipes ready for your perusal!

A few key benefits of plant-based proteins include:

  • No antibiotics, growth hormones, or other undesirables inherent in factory-farmed animal products.
  • High levels of vitamins, minerals and antioxidants.
  • High fibre, low fat, and an extreme variety of flavours and textures.
  • Far less environmental impact than animal protein.

1. Legumes

Beans, chickpeas and lentils are all packed with protein and high amounts of fibre, as well as the added benefit of being a source of antioxidants. (Antioxidants neutralise unstable free radical cells caused by stress, thereby helping prevent cellular damage; a key factor in degenerative disease.)

Protein per 100g:
Lentils: 26g
Kidney Beans: 24g
Black Turtle Beans: 21g
Adzuki beans: 20g
Chickpeas: 19g

With endless recipe possibilities, legumes are a firm staple of a plant-based diet.

Eating Plant-Based? Try these Chickpea Burgers with Cashew “Mayo” (They’re Vegan!)

Lentil Shepherd’s Pie Perfection! (Meat & Dairy Free)

Chili-Lime Jalepeno Bean Dip

2. Chia seeds

Chia seeds are a complete protein, full of calcium, magnesium, and fibre. Due to their neutral taste and amazing ability to absorb water, they can be used as a ‘thickening agent’ in soups, smoothies and puddings.

Protein per 100g: 17g

The Night Before Breakfast Idea: Coconut Blueberry Chia Pudding

Use Chia Seeds to Make Cinnamon-Fig Jelly… (It’s Raw too!)

Use Fancy Martini Glasses to Make this Healthy Yet Simple Triple Layer Dessert Stand Out!

3. Broccoli

Broccoli is one of my top ‘go-to’ vegetables. One head of broccoli contains around 17g of protein plus 16g of fibre. Beyond that, broccoli is packed with antioxidants and extraordinary levels of vitamin C – even more than an orange! So to support your immune system, especially if you feel like you may be coming down with something, try these broccoli recipes:

Protein per 100g: 2.8g

Mango, Avocado & Broccoli Salad

Got Kale? This Creamy Kale & Broccoli Soup is the Perfect Way to Load up on Leafy Greens!

Clean Eating Recipe: Summertime Quinoa and Greens Salad

4. Quinoa

If you’re a fan of rice, try quinoa. Quinoa has a nutty flavour, plus a complete amino acid protein profile, in addition to potassium, magnesium, B vitamins, and fibre.

Protein per 100g: 13g

Quinoa and Hummus Stuffed Wraps for a Sugar-Free Detox

Delicious Arugula Harvest Salad with Turmeric Dressing

Chocolate Quinoa Protein Pudding (Oh My, Healthy and Delicious!)

5. Nuts

Nuts, almonds in particular, are an excellent source of healthy fats and protein. Blended into a creamy nut butter, used as a milk alternative, sprinkled over a salad, or grabbed as a snack, nuts are your fibrous, protein-laden friend in a pinch.

Protein per 100g:
Almonds: 21g
Cashews: 18g
Hazelnuts: 15g
Walnuts: 15g
Pine nuts: 14g

Home-made Almond Milk Recipe

This Raw Hazelnut Chocolate Mint Tart is Delicious

Walnut Mushroom Vegan Taco “Meat”

6. Plant-Based Protein Powders

The leaders of plant-based protein powder are pea (78g/100g), chlorella (58g/100g), spirulina (57g/100g) and hemp (49g/100g). Used as a workout supplement or general diet booster, plant-based protein powders are an easy way to increase your protein on the go.

Check out this review on protein powder where a plant-based protein was the best option overall! Plus, get to see which plant-based brand came out on top.

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🥑 Anti-inflammatory recipes (Plant-Based + Free From Gluten, Soy & Refined Sugar)
🌸 Herbal remedies
💆🏻‍♀️ Relaxation techniques
🧘🏻‍♀️ Movement practises

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