Despite what some people may think, there are many ways to get enough protein on a vegan or vegetarian diet.
However, not all plant-based proteins are complete proteins, meaning protein sources that contain adequate amounts of all nine essential amino acids.
Amino acids are the building blocks of proteins. While your body can make some of them, nine have to be obtained through your diet. These are referred to as essential amino acids and include (1Trusted Source):
Animal products like beef, fish, dairy, and eggs contain enough of every one of these essential amino acids. Thus, they’re considered complete proteins (2Trusted Source).
Many plant sources of protein are too low in or missing one or more of these essential amino acids. They’re considered incomplete protein sources. Still, given that plant foods contain varying amounts of amino acids, you can manage to get enough of each essential amino acid throughout the day by eating a varied diet (3Trusted Source).
For example, grains like rice are too low in lysine to be considered a complete source of protein. Yet, by also eating lentils or beans, which are higher in lysine, throughout the day, you can be sure to obtain all nine essential amino acids (3Trusted Source, 4Trusted Source).
Nevertheless, some people like knowing they’re getting complete proteins in a particular meal.
Fortunately for vegans and vegetarians, several plant-based foods and combos contain adequate amounts of all nine essential amino acids.
Here are 13 complete protein sources for vegetarians and vegans.
Image by Ella Olsson, used with permission from Unsplash.com
Quinoa is an ancient grain that looks similar to couscous but has a crunchy texture and nutty flavor.
As it doesn’t grow from grasses like other cereals and grains, it’s technically considered a pseudocereal and naturally gluten-free (5Trusted Source).
One cup (185 grams) of cooked quinoa provides approximately 8 grams of protein (6Trusted Source).
In addition to being a complete protein, quinoa provides more magnesium, iron, fiber, and zinc than many common grains (7Trusted Source).
You can use quinoa in place of rice in most recipes. It can also be simmered in an alternative milk for a creamy, protein-rich breakfast porridge.
Quinoa is a gluten-free grain that contains 8 grams of protein per 1 cooked cup (185 grams). It’s also a good source of several minerals, including magnesium, iron, and zinc.
2. Tofu, tempeh, and edamame
Tofu, tempeh, and edamame are all made from soybeans and make for excellent plant-based protein sources (8Trusted Source).
Tofu is made from coagulated soy milk that’s pressed into white blocks and comes in a variety of textures, including silken, firm, and extra-firm. As it’s quite bland, tofu tends to take on the flavor of the foods with which it is cooked.
A 3-ounce (85-gram) serving of tofu provides approximately 8 grams of protein. It also offers 15% of the Daily Value (DV) for calcium, as well as smaller amounts of potassium and iron (9Trusted Source).
Tempeh is much chewier and nuttier than tofu and made from fermented soybeans, which are often combined with other seeds and grains to form a firm, dense cake.
Meanwhile, edamame is whole, immature soybeans that are green and have a slightly sweet, grassy flavor. They’re usually steamed or boiled and can be enjoyed on their own as a snack. Alternatively, they can be added to salads, soups, or grain bowls.
Three ounces (85 grams) of tempeh contains 11 grams of protein. This serving is also a good source of fiber and iron and contains potassium and calcium (10Trusted Source).
A 1/2 cup (85 grams) of whole edamame provides 8 grams of protein along with a good amount of fiber, calcium, iron, and vitamin C (11Trusted Source).
Once considered a staple food in Incan, Mayan, and Aztec cultures, it has become a popular gluten-free grain alternative. am) serving of edamame or tofu provides 8 grams of protein, while the same serving of tempeh has 11 grams.
Amaranth is another pseudocereal that’s a complete source of protein (5Trusted Source).
Once considered a staple food in Incan, Myan, and Aztec cultures, it has become a popular gluten-free grain alternative.
Amaranth is a versatile grain that can be boiled for a side dish or porridge, or popped in a skillet to add texture to granola bars or salads. Similarly to quinoa, it has a delicate, nutty taste and retains its crunch even when cooked.
When ground into a flour, amaranth can also be used in gluten-free baking.
One cup (246 grams) of cooked amaranth provides approximately 9 grams of protein. It’s also an excellent source of manganese, magnesium phosphorus, and iron (12Trusted Source).
Amaranth is a gluten-free pseudocereal that provides 9 grams of protein per 1 cooked cup (246 grams). It also provides more than 100% of the DV for manganese.
While it’s not as high in protein as quinoa or amaranth, buckwheat is another pseudocereal that’s a plant-based source of complete protein (5Trusted Source).
Nutty in flavor, the hulled kernels, or groats, can be cooked similarly to oatmeal or ground into a flour and used in baking. In Japanese cooking, buckwheat is most commonly consumed in the form of noodles, which are called soba.
One cup (168 grams) of cooked buckwheat groats provides approximately 6 grams of protein (14Trusted Source).
This pseudocereal is also a good source of many essential minerals, including phosphorus, manganese, copper, magnesium, and iron (14Trusted Source).
Buckwheat is another gluten-free grain that’s a source of complete protein, with 6 grams of protein per 1 cooked cup (168 grams).
5. Ezekiel bread
Ezekiel bread is made from sprouted whole grains and legumes, including barley, soybeans, wheat, lentils, millet, and spelt.
Two slices (68 grams) of the bread contain 8 grams of protein (15Trusted Source).
Unlike most breads, the combination of whole grains and legumes in Ezekiel bread provides all nine essential amino acids (16Trusted Source).
For an extra protein boost, use Ezekiel bread to make a vegan BLT sandwich with tempeh instead of bacon, or toast the bread and top it with peanut butter and chia seeds.
Ezekiel bread is made from sprouted whole grains and legumes and contains all nine essential amino acids. Just two slices (68 grams) provide 8 grams of filling protein.
Spirulina is a type of blue-green algae that’s a popular supplement among those on vegan and vegetarian diets (19Trusted Source).
While it can be purchased as tablets, the powdered form of spirulina can be easily added to smoothies, granola bars, soups, and salads for a boost of nutrition.
Just 1 tablespoon (7 grams) of dried spirulina provides 4 grams of protein (20Trusted Source).
In addition to being a source of complete protein, spirulina is rich in antioxidants and a good source of several B vitamins, copper, and iron (20Trusted Source).
Spirulina, a supplement made from blue-green algae, is a source of complete protein. One tablespoon (7 grams) provides 4 grams of protein, as well as good amounts of B vitamins, copper, and iron.
7. Hemp seeds
Coming from the hemp plant Cannabis sativa, hemp seeds are members of the same species as marijuana, but they contain only trace amounts of tetrahydrocannabinol (THC), the psychoactive component of marijuana (21Trusted Source).
As a result, hemp seeds are unlikely to contain enough THC to cause a high feeling or any of the other psychoactive effects that are associated with marijuana (22Trusted Source).
However, there is concern that hemp seeds could become contaminated with TCH from other parts of the plant during harvesting or storing. Therefore, it’s important to purchase seeds from trusted brands that test for THC (22Trusted Source).
Technically a nut, the edible whites inside of hemp seeds are referred to as hemp hearts and incredibly nutritious.
In addition to being a source of complete protein, hemp hearts are particularly rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3) (21Trusted Source).
Three tablespoons (30 grams) of raw, hulled hemp seeds have an impressive 10 grams of protein and 15% of the DV for iron. They’re also a good source of phosphorus, potassium, magnesium, and zinc (23Trusted Source).
Hemp hearts have a mild nutty flavor and can be sprinkled over yogurt or salads, added to smoothies, or included in homemade granola and energy bars.
Hemp seeds are often sold as hemp hearts and incredibly nutritious. In addition to providing 10 grams of protein in 3 tablespoons (30 grams), they’re a good source of essential fatty acids, iron, potassium, and several other essential minerals.
8. Chia seeds
Chia seeds are tiny round seeds that are often black or white.
They’re unique in that they can absorb liquid and form a gel-like substance. As a result, they can be used to make puddings and pectin-free jams. They’re also commonly used as an egg substitute in vegan baking.
However, chia seeds can also be used raw as a topping for oatmeal or salads, mixed into baked goods, or added to smoothies.
Chia seeds are tiny round seeds that contain all nine essential amino acids. Two tablespoons (28 grams) contain 4 grams of protein, as well as good amounts of omega-3 fatty acids and several essential minerals.
9. Nutritional yeast
Nutritional yeast is a deactivated strain of Saccharomyces cerevisiae that’s grown specifically to be a food product.
Commercially, nutritional yeast is sold as a yellow powder or flakes and has a distinctive umami flavor that can be used to add a cheese-like flavor to vegan dishes, such as popcorn, pasta, or mashed potatoes.
A 1/4-cup (15-gram) serving of nutritional yeast provides 8 grams of complete protein (26Trusted Source).
When fortified, nutritional yeast can also be an excellent source of zinc, magnesium, copper, manganese, and all the B vitamins, including B12 (26Trusted Source).
Nutritional yeast is a deactivated strain of yeast that imparts a cheesy, umami flavor to vegan dishes. Just 1/4 cup (15 grams) provides 8 grams of protein.
10. Rice and beans
Rice and beans are a classic pairing that’s a source of complete protein.
Both brown and white rice are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. As such, combining them allows you to get enough of each, as well as the remaining seven essential amino acids, to count as a complete protein.
One cup (239 grams) of rice and beans provides 12 grams of protein and 10 grams of fiber (27Trusted Source).
While you can enjoy the mixture on its own, rice and beans can be topped with guacamole, salsa, and roasted vegetables for a simple, filling meal.
Together, rice and beans contain all nine essential amino acids to form a complete source of protein. Approximately 1 cup (239 grams) provides 12 grams of this nutrient.
11. Pita and hummus
A delicious Middle Eastern classic, pita and hummus are another combination that provides all nine essential amino acids.
Similarly to rice, the wheat used to make pita is too low in lysine to be considered a complete protein source. However, chickpeas — the main ingredient in hummus — are rich in lysine (28Trusted Source, 29Trusted Source).
In addition to serving as a snack, adding fried or baked ground chickpea balls known as falafel will further increase the protein content of your pita and hummus.
When choosing peanut butter, aim for a product with minimal ingredients, ideally only peanuts and maybe a bit of salt.ta with 2 tablespoons (30 grams) of hummus provides 7 grams of protein.
12. Peanut butter sandwich
A lunch box staple, natural peanut butter sandwiched between whole grain bread is another common combination that results in a complete protein source.
As mentioned earlier, wheat is low in lysine while pulses like peanuts make up for it by being high in lysine.
However, the exact amount of protein may vary depending on the brand of bread you buy.
When choosing a peanut butter, aim for a product with minimal ingredients, ideally only peanuts and maybe a bit of salt.
Wheat bread is low in lysine, but when combined with lysine-rich peanut butter, it becomes a complete protein source. One peanut butter sandwich provides approximately 14 grams of protein.
13. Mycoprotein (Quorn)
Mycoprotein is a meat substitute product that’s marketed under the name Quorn.
Made from a naturally occurring fungus called Fusarium venenatum, it’s sometimes mixed with eggs or milk protein before being shaped into patties, cutlets, or strips. As a result, not all mycoprotein products are vegan (34Trusted Source).
Both the Food and Drug Administration (FDA) and United Kingdom’s Food Standards Agency have determined that mycoprotein is safe enough to be sold to the public (34Trusted Source).
However, there are some concerns that the fungal ingredient in it can cause dangerous allergic reactions in some individuals (35).
Still, as it’s a rich source of essential amino acids and low in sodium, sugar, and fat, it’s a popular option for those looking for a plant-based alternative to chicken (34Trusted Source).
While the amount of protein varies by product, one 75-gram Quorn Chik’N patty contains 9 grams of protein (36Trusted Source).
Mycoprotein, a popular meat alternative, is sold under the brand name Quorn. While the amount of protein varies by product, one Quorn Chik’N patty provides about 9 grams of complete protein.
The bottom line
Despite some concerns over being able to get enough protein in your vegan or vegetarian diet, many high protein, plant-based foods are available.
Furthermore, several of these foods even provide all nine essential amino acids and are therefore considered complete proteins.
To ensure you’re meeting your amino acid needs on a vegan or vegetarian diet, try incorporating more of these complete protein sources into a varied diet.