October 21, 2021 0 Comments

This question has been posited to most vegans at least once a day during their vegan journey. It has irked so many that it has now become an inside joke in the vegan community.

Seriously though, where do you get your protein from as a vegan?

Perhaps you have heard of phrases like “think protein, think meat.”   On the contrary, when we think about protein, we should think plants.  The healthiest protein options are plants sources.

Did you know that your body requires 0.8 grams of protein per kilogram of body weight daily? Maintaining this level of protein daily is a practice that people struggle with no matter their lifestyle of choice. Sustaining it is even more challenging. For some, it is because they lack dietary knowledge. For the others, it is because of the limited options due to their dietary lifestyle.

This article is for you if you are considering replacing  animal based protein with vegan options.

Here are the Seven best vegan foods with high protein content.


Red or Green Lentils are by far my best source of plant proteins. Cooked lentils contain 18 grams of proteins per 240ml cup.

In addition, lentils also contain a good amount of magnesium, iron, folate, and antioxidants.  Some of the health benefits of eating lentils include but are not limited to reducing the risk of heart disease and diabetes.  If you are struggling with weightloss then think about eating lentils.

I know you are worried about serving options; I got you covered. Lentils can be served in salads, curries, or eaten as a hearty soup.

Chia seeds

These tiny little nutritional powerhouses deserve their spot on this list.  Just two tablespoons contains 3.5 grams of protein.

These tiny seeds also have a good amount of vitamins, minerals, magnesium, and iron. Taking Chai seeds will help you improve digestive health and will be a great help in reducing the risk of chronic diseases.


I know you are surprised to see Oats on the list. More often, most people think of carbohydrates when they think of oats. But did you know that a cup of 20ml of dry oat contains six grams of protein?

Oat is a magical grain. Consuming it will not only help you to reduce blood sugar levels but also  help you reduce the risk of heart disease and weight loss.


Nuts are the healthiest protein snacks. A cup of 20ml of Nuts contains 15grams of protein.   Nuts also have a good amount of magnesium, excellent fiber, healthy fats, and phosphorous.

Remember, when choosing the nuts to purchase, always go for raw ones. Roasting and blanching destroy the nutrients in nuts. It is also contributes in the nuts going rancid faster.


Tofu, a product from the soy beans, is a rich source of protein. Tofu is made from a simple process that involves pressing the soya beans curds together.


Tofu is a perfect meat substitute, which is unbelievably versatile. It can be used to dress up any meal, be it breakfast as scrambled “eggs” or as nuggets in fry ups for brunch or in a stew to complement other meals for dinner. In addition, tofu contains a good amount of iron and calcium.


A cooked 20ml cup of chickpeas contains 15grams of protein. Also, this legume has a high content of phosphorus, magnesium, fiber, folate, and iron.

Adding chickpeas in your diet will help you reduce the cholesterol in your body and also lower your blood pressure.


Quinoa is branded pseudo-cereal because they don’t grow from grasses like other cereal grains. Quinoa is a seed that is harvested from tall leafy plants that is a relative of spinach, chard and beets. Nonetheless, they can be grounded into flour-like other grains.

A cup of 20ml of Quinoa contains 8 grams of protein.  Quinoa is also a source of iron, magnesium, fiber, and carbs.

Take home message

We always want to prioritize living healthily and going vegan can help us achieve that. In our bid to live a compassionate non-cruelty lifestyle, it is important for us to maintain optimal health. The animals need our voices, and we should make sure they have it loud and unfaltering until every cage is empty.

A diet free from animal products requires adequate research to ensure that all the nutritional needs are met. This list can be used as a guide for incorporating more plant-based protein into your diet.



This article was written by Brian Kimathi.

Brian holds a Bsc Mathematics with a specialization in applied mathematics. He has a deep interest in health matters and animal rights. He is currently volunteering in a vet clinic as well as in a feline sanctuary.




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