The best plant-based protein sources are soy foods (tofu, tempeh, edamame), lentils, beans and peas, plus seitan, nuts, seeds and whole grains like quinoa and oats. You can meet your protein needs from plants by eating a variety of these foods across the day, and pairing them with a source of vitamin C to help your body absorb their iron.
Canada’s Food Guide encourages choosing plant-based protein foods more often, and you don’t need to be vegetarian to benefit. Here’s how the main options compare and how to use them.
Why plant protein is worth adding
Harvard’s Nutrition Source notes that replacing red and processed meat with beans, soy foods and nuts is linked to lower risk of heart disease, and that people who eat more nuts tend to gain less weight over time. Beans, chickpeas, lentils and peas also bring fibre, which helps meals feel more filling. In short, it’s the overall package of protein, fibre and healthy fats that makes plant proteins useful for weight and long-term health.
Quick comparison
| Food | What it is | Best uses |
|---|---|---|
| Tofu | Pressed soybean curd | Stir-fries, scrambles, baked cubes, smoothies (silken) |
| Tempeh | Fermented whole soybeans | Crumbled in chili or tacos, sliced in sandwiches |
| Edamame | Young green soybeans | Snacks, grain bowls, salads |
| Seitan | Wheat gluten | Stir-fries, “meaty” strips (not for gluten-free diets) |
| Lentils | Dried pulses | Soups, curries, pasta sauce, salads |
| Beans and chickpeas | Dried pulses | Chili, hummus, roasted snacks, burritos |
| Peas | Green or split peas | Soups, side dishes, pasta |
| Quinoa | Seed cooked like a grain | Bowls, salads, breakfast porridge |
| Nuts and seeds | Almonds, peanuts, chia, hemp, pumpkin | Toppings, snacks, nut butters |
| Oats | Whole grain | Oatmeal, overnight oats, baking |
Soy foods: tofu, tempeh and edamame
Tofu is the most flexible plant protein in the kitchen because it takes on whatever flavours you cook it with. Firm or extra-firm tofu holds its shape for baking and stir-frying; pressing out some water first helps it crisp. Silken tofu blends smoothly into smoothies, dips and creamy sauces.
Tempeh is made from whole fermented soybeans, so it has a firmer, nuttier texture than tofu. Steaming it for a few minutes before marinating softens any bitterness.
Edamame are young soybeans, sold frozen in or out of the pod. A bowl of steamed edamame with a pinch of salt is one of the easiest high-protein snacks around.
Seitan
Seitan is made from wheat gluten, the main protein in wheat, so it is very protein-dense with a chewy, meat-like texture. It works well in stir-fries and sandwiches. Skip it if you have celiac disease or need to avoid gluten, and check store-bought versions for sodium.
Lentils, beans and peas
Pulses are the backbone of a plant-based diet: inexpensive, filling and easy to batch-cook. Harvard’s Nutrition Source gives lentils as an example: a cup of cooked lentils provides about 18 grams of protein and about 15 grams of fibre, with virtually no saturated fat or sodium.
- Red lentils cook in about 15 to 20 minutes and melt into soups and curries.
- Green and brown lentils hold their shape for salads and “meaty” pasta sauces.
- Black beans, kidney beans and chickpeas are ideal for chili, burritos, hummus and roasted snacks.
- Split peas and green peas add protein to soups and side dishes.
Canned pulses are a great shortcut. Canada’s Food Guide suggests choosing low-sodium versions or rinsing and draining them to reduce sodium.
Grains and seeds: quinoa, amaranth and oats
Quinoa cooks in about 15 minutes and is one of the few plant foods Harvard lists as a “complete” protein, along with chia seeds. Use it in place of rice or as a base for bowls.
Amaranth is a tiny seed that cooks into a porridge-like texture, good for breakfast or for thickening soups.
Oats are not as protein-rich as pulses, but they add a helpful amount to breakfast. Cook oatmeal with milk or soy beverage and top it with nuts or seeds to raise the protein further.
Nuts and seeds
Nuts and seeds add protein, healthy fats and crunch. One ounce of dry-roasted almonds has about 6 grams of protein. Because they are calorie-dense, a small handful or a tablespoon or two of nut butter is a sensible portion. Hemp hearts, chia, pumpkin seeds and ground flax are easy to sprinkle on oatmeal, yogurt or salads.
Do you need to combine proteins?
Many plant foods are low in one or more essential amino acids, but you don’t need to combine them perfectly at every meal. Harvard advises eating a variety of protein-containing plant foods each day so that, over the day, you get everything your body needs. Classic combinations like beans with rice or hummus with whole grain pita happen naturally when you eat a mix of foods.
Nutrients to watch on a mostly plant-based diet
- Iron: plant foods contain non-heme iron, which the body absorbs less well than iron from meat. The NIH Office of Dietary Supplements notes that vegetarians who don’t eat meat, poultry or seafood need almost twice as much iron, and that eating plant iron with vitamin C foods (citrus, strawberries, sweet peppers, tomatoes, broccoli) improves absorption.
- Vitamin B12: it is found naturally only in animal foods, so Canada’s Food Guide recommends that people who eat only plant-based foods include foods and beverages fortified with B12, such as fortified soy beverage.
- Calcium: if you don’t drink milk, choose a fortified soy or other plant beverage.
Easy ways to eat more plant protein
- Start with one meal a week. Swap the meat in a familiar dish (tacos, chili, pasta sauce) for lentils or beans.
- Go half and half. Replace half the ground meat in a recipe with cooked lentils. Most people hardly notice.
- Keep shortcuts on hand: canned beans, frozen edamame, pre-cooked lentils, tofu and nut butter.
- Batch-cook a pot of pulses or quinoa on the weekend for quick bowls and salads. Our meal prep tips can help.
- Add protein to snacks: roasted chickpeas, edamame, hummus with vegetables, or apple slices with peanut butter. See more high-protein snack ideas.
- Build a plant-powered breakfast: tofu scramble, oatmeal with hemp hearts, or a smoothie with silken tofu or soy beverage. Find more in our high-protein breakfast guide.
When to check with a professional
If you are moving to a fully vegan diet, are pregnant or breastfeeding, are feeding young children a plant-based diet, or have a condition such as kidney disease, iron-deficiency anemia or celiac disease, talk to your doctor or a registered dietitian. They can check your iron and B12 status and help you plan meals that cover your needs.
Key takeaways
- Top plant proteins: tofu, tempeh, edamame, lentils, beans, peas, seitan, quinoa, nuts and seeds.
- Eat a variety over the day; there’s no need to combine proteins perfectly at each meal.
- Pair plant iron with vitamin C foods, and include B12-fortified foods if you eat no animal products.
- Rinse canned beans to cut sodium.
- Start small: one meatless meal a week, or half lentils in your usual recipes.