10 Plant Proteins to Power Your Workouts
Photo by Arthur Edelmans on Unsplash
Want clean power, fast recovery, and consistent muscle growth? Protein-packed plant foods could be your workout fix: They’ll help you build muscle with less risk for inflammation, so you can recover faster and keep training. Here are ten top plant proteins along with tasty ways to slot them into your plan.
1. Seitan (cooked, ~63g protein per cup)
This heavyweight plant-protein champion is made from vital wheat gluten and packs a serious protein punch. It’s a low-fat, low-calorie alternative to soy, and full of minerals including iron, calcium, and selenium.
Quick Meal Ideas:
Seitan Stir-Fry Power Bowl: Slice a 3-oz portion of seitan, and sear in a hot pan drizzled with olive oil. Toss with steamed broccoli, bell peppers, and a spicy sauce. Serve over brown rice for a complete post-workout meal.
BBQ Seitan Sandwich: Pan-fry seitan strips and coat with BBQ sauce. Serve on whole grain bread with cabbage slaw for a high-protein lunch that satisfies burger cravings.
Snack Hack: Pre-slice seitan and store it in your fridge. Then you can quickly heat it in a skillet with your favorite spice blend for a quick protein bite.
2. Tempeh (cooked, ~31g protein per cup)
This fermented soybean product has a nutty flavor and firm texture—which helps satisfy cravings. Tempeh is not only packed with protein, it serves up fiber and essential nutrients like iron, calcium, magnesium, and B vitamins.
Quick Meal Ideas:
Tempeh Taco Bowl: Crumble tempeh and sauté in a skillet with taco seasoning. Layer it with black beans, avocado, and salsa.
Maple-Glazed Tempeh: Marinate tempeh slices in a mixture of maple syrup, soy sauce, and garlic, then pan-fry. Serve with roasted sweet potatoes and greens for a balanced dinner.
Snack Hack: Cut tempeh into cubes, coat with olive oil and spices, and then air-fry until crispy for protein-packed "nuggets.”
3. Tofu (firm cooked, ~20g protein per cup)
Tofu is one of the most versatile plant proteins, and comes in a variety of textures for multiple meal options. (It can be soft, for sauces and blends, and firm, to stand in for steak or sliced meats.) It’s soy-based and full of nutrients, including magnesium, calcium, iron, and B vitamins.
Quick Meal Ideas:
Silken Tofu Protein Smoothie: Blend silken tofu with frozen berries, banana, plant milk, and a scoop of plant protein powder for a high-protein shake that will fill you up.
Crispy Tofu Stir-Fry: Press extra-firm tofu and slice into cubes. Coat in cornstarch, and air-fry until crispy. Next, add the tofu cubes to a skillet with mixed veggies and sesame-ginger sauce.
Snack Hack: Save your crispy tofu cubes or for something more savory: Marinate tofu cubes in your favorite sauce and keep them ready to eat in your fridge. They’re perfect for adding to salads or eating alone as a protein snack.
4. Lentils (cooked, ~18g protein per cup)
These legumes cook faster than most beans and are packed with protein, fiber, iron, potassium, and folate. Their high fiber content makes them great for helping you feel full between meals.
Quick Meal Ideas:
Lentil Power Salad: Mix pre-cooked lentils with cherry tomatoes, cucumber, and a lemon-olive oil dressing. Add a handful of seeds for extra protein and crunch.
Microwave Lentil Bowl: Toss pre-cooked lentils, frozen vegetables, and salsa in a bowl. Microwave for 2 minutes, and top with sliced avocado and hot sauce.
Snack Hack: Keep cooked lentils in your fridge and mix with hummus for a high-protein dip that works with vegetables or whole grain crackers.
5. Edamame (cooked, ~18g protein per cup)
Perhaps our favorite snack, these soybeans are perfect for snacking and meal prep. Edamame is rich in protein, fiber, iron, calcium, magnesium, folate, and vitamin K. Its fiber-rich nutrient package not only helps keep you feeling full, but has been shown to help stabilize blood sugar, as well. That means more energy to fuel your workouts—and your day.
Quick Meal Ideas:
Edamame Fried Rice: Stir-fry frozen edamame with rice, garlic, and soy sauce for a 10-minute high-protein meal.
Edamame Pasta: Use edamame pasta (which has around 24g protein per serving and is available at most health-food stores) with your favorite sauce for a high-protein upgrade to traditional pasta.
Snack Hack: Microwave frozen edamame and sprinkle with sea salt for an instant protein snack. It might feel like bar food—and it fuels your gains.
6. Beans (cooked, ~15g protein per cup)
Black beans, chickpeas, and kidney beans are plant protein staples. Not only are beans packed with protein and vitamins, they’re low-glycemic and high in fiber, so they’ll fill you up while helping to stabilize your blood sugar.
Quick Meal Ideas:
5-Minute Bean Burrito: Warm canned black beans (drained and rinsed), and wrap with avocado and salsa in a whole-grain tortilla.
Chickpea Smash Sandwich: Mash chickpeas with avocado, lemon juice, salt, and pepper. Spread on whole-grain bread with greens and pumpkin seeds for a high-protein lunch.
Snack Hack: Roast chickpeas with spices until crunchy for a portable protein snack.
7. Quinoa (cooked, ~8g protein per cup)
This complete-protein grain provides all nine essential amino acids. What’s more, it’s crunchy and perfect as a foundation for meals. Quinoa is naturally gluten-free and loaded with vitamins and minerals.
Quick Meal Ideas:
Quinoa Power Bowl: Cook the quinoa and portion with roasted vegetables, beans, and tahini sauce for grab-and-go meals. A quinoa power bowl is especially tasty for lunch.
Savory Quinoa Breakfast Bowl: Top quinoa with (firm, cooked, and cubed) tofu, avocado, hot sauce, and hemp seeds for a protein-packed alternative to oatmeal.
Snack Hack: Mix cold quinoa with a scoop of protein powder, almond milk, and cinnamon for a protein-packed pudding that works pre- or post-workout.
8. Nutritional Yeast (flakes, ~14g protein per cup, 2g per tbsp)
This cheesy-flavored deactivated yeast is a protein powerhouse and B-vitamin goldmine. It's rich in fiber—especially beta glucan, which helps boost heart health along with your immune system. Nutritional yeast has a powdery texture, making it easy to sprinkle on other food items for extra protein.
Quick Meal Ideas:
Protein-Packed Pasta: Boost your pasta by drizzling on olive oil and a heavy sprinkle of nutritional yeast instead of parmesan.
Savory Protein Oats: Stir nutritional yeast and a dash of soy sauce into cooked oatmeal for savory protein oats.
Snack Hack: Sprinkle nutritional yeast on popcorn with a drizzle of olive oil for a high-protein snack that satisfies salt cravings.
9. Pumpkin Seeds (roasted, ~12g protein per cup)
Pumpkin seeds deliver a perfect combination of protein, healthy fats, and magnesium—essential for muscle function. They’re also a good source for zinc, which can sometimes get low.
Quick Meal Ideas:
Seed-Crusted Tofu: Press slices of tofu, and then coat it with crushed pumpkin seeds and a sprinkle of basil and oregano. Bake for a crunchy protein boost.
Seed Power Oatmeal: Add a handful of pumpkin seeds to your morning oatmeal along with berries to give yourself a sustainable energy boost.
Snack Hack: Mix pumpkin seeds with dark chocolate chips and dried fruit for a trail mix that supports muscle recovery.
10. Hemp Seeds (hulled, ~55g protein per cup, 3g per tbsp)
These tiny seeds provide a complete protein with healthy fatty acids, so you can get a solid dose of omegas. Hemp seeds also pack fiber and to aid in digestion, and have been shown to help reduce inflammation, aiding in recovery.
Quick Meal Ideas:
Hemp Protein Smoothie Bowl: Blend a frozen banana, with 6 oz of plant milk and 3 tbs of hemp seeds, and top with granola and berries.
Hemp-Crusted Sweet Potato Fries: Coat sweet potato wedges with hemp seeds before baking for added protein.
Snack Hack: Stir hemp seeds into plant yogurt with honey for a simple high-protein snack.
**Protein counts above are approximate given variabilities in size, type, etc. One cup can also be quite a bit for certain foods like hemp seeds and nutritional yeast–which are typically measured (and served) in tablespoons.
