Yes, You Can Get Enough Protein From Plants—These 7 Foods Make It Easy

It’s the question that always comes up at some point in a conversation about plant-based eating: “But where do you get your protein?”

Fair enough. Protein is essential for just about everything in your body—from building and repairing muscle to supporting hormone function, enzymes, immune health, and more. So it makes sense that people want to be sure they’re getting enough, especially when shifting away from animal-based foods.

But here’s the truth: You absolutely can meet your protein needs on a plant-based diet—and not just barely scrape by. In fact, with a little practical know-how and a few strategic food choices, you can get enough high-quality protein from plants to support everything from everyday energy to fitness goals.

The best part? You don’t need expensive powders or obscure superfoods to do it. The key is understanding which plant-based foods offer the best protein density (and bioavailability), how to combine them smartly, and how to cook them in ways that make them crave-worthy—not just nutritious.

Fresh Takeaways

• Don’t obsess over “complete” proteins. Your body can combine amino acids from different plant foods throughout the day. You don’t need to get every amino acid in every single meal.

• Start with protein at breakfast. Adding protein early helps regulate energy, appetite, and blood sugar throughout the day—think tofu scramble, nut butter on whole grain toast, or oats with hemp seeds.

• Use texture to your advantage. Crisp up lentils, roast chickpeas, or sear tofu to add crunch and contrast. It’s not just about nutrition—it’s about making the meal enjoyable and satisfying.

• Batch-cook your protein staples. Cooking a pot of lentils or marinating a block of tofu ahead of time can make weeknight meals a breeze and reduce the temptation to default to less nourishing options.

• Pair protein with fiber and fat. Plant-based proteins are most satisfying when paired with healthy fats (like avocado, tahini, or olive oil) and fiber-rich veggies or grains. This helps keep you fuller longer and supports digestion.

1. Lentils: The Quiet Powerhouse

Protein per 1 cup cooked: ~18 grams

Let’s start with lentils—nutritional overachievers that often get overlooked. They’re inexpensive, versatile, and cook in under 30 minutes without soaking. Red lentils melt into soups and sauces, while green or French lentils hold their shape beautifully in salads or bowls.

Why they’re protein-worthy: Lentils are one of the highest protein legumes and come with a big side of fiber, iron, folate, and slow-digesting carbs. They’re also easy to digest compared to some other beans, making them a great entry point if you’re newer to legumes.

Kitchen tip: Cook a batch with bay leaf and garlic, then portion and freeze. Add to pastas, wraps, or grain bowls all week long.

2. Tofu and Tempeh: Fermented Flexibility

Protein per 3 oz tofu: ~9 grams Protein per 3 oz tempeh: ~16 grams

Soy products often take center stage in plant-based protein discussions for good reason. Tofu is endlessly adaptable—it can go sweet, savory, grilled, baked, or blended. Tempeh is firmer, nuttier, and naturally fermented, which may support gut health and improve digestibility.

What makes them valuable: Both are complete proteins, meaning they contain all nine essential amino acids. They’re also rich in minerals like calcium, magnesium, and iron—especially if you choose calcium-set tofu.

Professional insight: Tempeh’s dense texture can be a dealbreaker for some, but steaming it briefly before marinating can soften the bite and help it absorb flavor more deeply. Tofu benefits from pressing and a high-heat sear for the best results.

3. Quinoa: The Protein-Rich Pseudo-Grain

Protein per 1 cup cooked: ~8 grams

Quinoa isn’t technically a grain (it’s a seed), but it cooks like one and behaves beautifully in just about any meal. It’s also one of the few plant foods that’s a complete protein on its own.

Nutrition note: Along with protein, quinoa is high in magnesium, iron, and antioxidants. It’s also gluten-free and has a slightly crunchy texture that holds up well in meal prep.

Smart pairing: Use quinoa as a base for bean-based bowls, toss with edamame and veggies, or stir into soups to bulk them up with extra protein and texture.

4. Beans: The Classics That Always Deliver

Protein per 1 cup cooked: 13–15 grams (varies by type)

From black beans and kidney to navy, pinto, and cannellini, beans are a go-to for plant-based protein with staying power. They’re incredibly cost-effective and full of fiber, resistant starch (which may support gut health), and slow-digesting carbs.

Why they matter: Beans are the foundation of many Blue Zones diets—regions where people live significantly longer, healthier lives. Their protein content is reliable, and when paired with grains like brown rice or corn tortillas, the amino acid profile is balanced.

Cooking tip: Canned beans are fine, but rinse them well to reduce sodium and bloating potential. For better texture and flavor, try cooking dried beans with aromatics like onion, garlic, and bay leaf.

5. Hemp, Chia, and Flax Seeds: Small but Mighty

Protein per 3 tbsp hemp seeds: ~10 grams Protein per 2 tbsp chia seeds: ~5 grams Protein per 2 tbsp flaxseeds: ~4 grams

Seeds may be tiny, but they pack a dense nutrient punch. Hemp seeds are the most protein-rich, and they offer omega-3 fats and a satisfying nutty flavor. Chia and flax are slightly lower in protein but high in fiber and also provide omega-3s, which can be trickier to get in plant-based diets.

Real-life application: Add hemp seeds to smoothies, salads, or on top of avocado toast. Use ground flax or chia in overnight oats, baked goods, or as egg replacers in recipes.

Worth knowing: These seeds are better absorbed when ground (especially flax). Store them in the fridge to preserve freshness and prevent rancidity.

6. Edamame: The Snack with Substance

Protein per 1 cup cooked: ~17 grams

Edamame (young green soybeans) are a surprisingly protein-rich snack or side dish. They can be boiled, steamed, or sautéed and added to grain bowls, noodle dishes, or salads.

Why they’re great: They’re minimally processed, satisfying, and naturally high in protein and fiber. They also provide folate, vitamin K, and iron—all nutrients that can be lower in plant-forward diets if not consciously included.

Quick idea: Toss frozen shelled edamame into a stir-fry or roast them for a crunchy, snackable texture.

7. Whole Grains: The Overlooked Protein Source

Protein per 1 cup cooked (varies):

• Farro: ~12 grams
• Brown rice: ~5 grams
• Oats: ~6 grams
• Buckwheat: ~6 grams

Grains aren’t usually celebrated for their protein, but when you zoom out and look at your full day of meals, they add up. Plus, they contribute fiber, B vitamins, and sustained energy.

Tip from the test kitchen: Look beyond the usual rice and oats. Ancient grains like farro and freekeh are higher in protein and have a chewy, hearty texture that’s deeply satisfying.

Bonus pairing: Combine whole grains with legumes (like lentils and rice or beans and barley) to naturally complement their amino acid profiles.

But Wait—What About Protein Quality?

It’s a fair question. Not all plant proteins are "complete" by themselves, meaning they don’t contain all nine essential amino acids in ideal ratios. But your body doesn’t require every amino acid at every meal. As long as you’re eating a variety of plant-based foods throughout the day, your body is smart enough to piece together what it needs.

What does matter more is total protein intake across your day, and ensuring meals are balanced with other nutrients—especially iron, B12, calcium, and omega-3s if you’re fully plant-based.

For most healthy adults, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (roughly 46 grams/day for women and 56 grams/day for men). But if you’re active, pregnant, older, or trying to build or maintain muscle, you may benefit from more—up to 1.2–2.0 grams per kilogram in some cases, according to research.

The good news? That’s very achievable with the foods we’ve covered here.

Protein from Plants—Abundant, Balanced, Doable

Plant-based protein isn’t scarce—it just requires a little intention. With foods like lentils, tofu, edamame, seeds, and grains in your corner, it’s entirely possible to meet your needs without overcomplicating meals or relying heavily on supplements.

It’s not about mimicking a meat-based diet with faux everything. It’s about understanding the strengths of plant foods and learning to use them in ways that feel satisfying, energizing, and real.

Whether you're fully plant-based or simply trying to reduce meat and diversify your plate, these protein-rich foods are powerful allies. They bring flavor, texture, and nourishment—no compromises required.