The best vegan protein sources ranked

Here we've ranked the best vegan protein sources according to their protein content. Use these high-protein vegan ingredients in our high-protein vegan meals, then check out our low-calorie vegetarian recipes, low-carb vegetarian recipes and healthy vegetarian recipes. Read 10 things I wish I knew before going vegan.

Looking for plant-based gifts? Check out our pick of the best vegan gifts. Next find out why some alcohol isn't vegan and accidentally vegan foods.

Best vegan protein sources

Seitan

Seitan tops the charts with around 20 grams of protein per 100 grams. Originating from ancient China, this wheat gluten-based meat substitute has a remarkably convincing texture. It’s easy to make from scratch at home and can be shaped in any way you please (try our shiitake seitan burger with kimchi mayo). Alternatively, buy it in blocks vac-packed or in chunks in jars. Great in stir-fries, Indian curries or on a barbecue.

Discover more vegan BBQ recipes.

Tempeh

Coming in a close second place with 19 grams of protein per 100 grams is tempeh. Fermented and compressed soy beans give tempeh its unique umami-packed flavour. Slice into thin strips and marinate in soy sauce, maple syrup and liquid smoke (see below) for a delicious vegan bacon alternative. Unlike seitan, which is an incomplete protein, tempeh (and tofu) are complete proteins meaning they contain all nine of the essential amino acids our bodies require to survive and thrive.

Try these tempeh kebabs and then try our tempeh recipes.

Tofu

With a protein content of 8 grams per 100 grams, tofu falls into third place behind tempeh. Made from soy milk and widely available in a range of different textures. For a reliable meat substitute with a high protein content, choose the extra-firm variety and be sure to squeeze out all the excess water. Marinate in teriyaki sauce and serve raw in a poke bowl or shallow-fry with lemongrass before adding to a vegan Thai green curry.

Discover more of our tofu recipes.

Beans

The protein content of beans varies among the different types, for example chickpeas contain 19 grams per 100 grams while black beans contain around 8 grams. Soybeans contain a whopping 36 grams, as well as being a complete protein.

As you can buy beans pre-cooked in tins, they are a really easy and budget-friendly vegan protein source. They also come wrapped up with plenty of fibre as well as other nutrients. Roast chickpeas as a topping for soup, make them into a healthy bean salad or flavourful vegan burritos. Discover our best bean recipes for more inspiration.

Lentils

Lentils contain 9 grams of protein per 100 grams, making them another great budget-friendly vegan meat alternative. They work particularly well in our vegan mushroom ragu alongside umami-rich chestnut mushrooms. You can also make them into a delicious and nutritious dhal, perfect for the colder winter months. Similar to beans, they're packed with plenty of fibre, too, helping you to feel fuller for longer.

Try more vegan pasta recipes.

Jackfruit

Jackfruit comes in at the lowest with almost 2 grams of protein per 100 grams. Although it doesn't contain a high protein content, that doesn't mean it should be discounted from your plant-based diet. Jackfruit has other nutritional benefits including being rich in antioxidants as well as fibre, vitamins and minerals.

Usually it's found tinned at large supermarkets or fresh among the exotic fruits at the greengrocer. Once cooked and shredded, jackfruit has a texture similar to pulled pork and a subtly sweet flavour. It pairs well with a smoky barbecue sauce and is a fantastic filler for tacos (try our vegan jackfruit tacos), burgers and burritos. Alternatively, slice into chunks and use as a chicken alternative in your favourite curry recipe. Check out our vegan jackfruit massaman curry.

Try more of our delicious jackfruit recipes.

Vegan storecupboard ingredients

Nori

The secret ingredient behind a satisfying fishy flavour! This dried seaweed, usually seen with sushi, has a natural, subtle seafood taste. Lay a slice of nori on a slab of tofu as imitation fish skin before breadcrumbing and frying – perfect for a crispy ‘fish’ taco!

Kala namak

The key to nailing an entirely vegan eggy flavour. With origins in Indian cuisine, this rock salt has a potent sulphurous taste, so a small pinch goes a long way. Add to a tofu scramble to up the egg factor, or stir through rice flour pancake batter to make a convincing omelette.

Nutritional yeast

This is great for adding a nutty, cheesy flavour to vegan dishes. Whip up a plant-milk béchamel with a few tablespoons of nutritional yeast and you’ve got a mac ’n’ cheese sauce. Alternatively, blitz nutritional yeast with toasted cashew pieces for a quick vegan ‘parmesan’ sprinkle.

Liquid smoke

The ingredient behind mouthwatering plant bacon and meaty marinades. For a vegan BLT, whisk a teaspoon of this miracle condiment with dark soy sauce, maple syrup and a pinch of smoked paprika, and use to baste aubergine or sliced tempeh before baking.

Discover more storecupboard ingredients every vegan should have in their pantry.

High-protein vegan blender recipes

Soy milk mayo

• Put 150ml room-temperature soy milk, 2 tsp apple cider vinegar, ½ tsp dijon mustard and ¼ tsp sea salt in a blender or food processor.
• Blend on a high speed then gradually pour in 250ml sunflower oil while the blades are running. The mayo will thicken and emulsify as the oil is added.
• For emulsification, the milk has to be the same temperature as the oil so take it out of the fridge before using. Use on sandwiches, burgers and in dressings.

Tofu cream cheese

• Put 400g firm tofu, 1 tbsp lemon juice, 2 tbsp nutritional yeast, 1 tbsp soy milk and ½ tsp sea salt in a blender or food processor.
• Pulse until smooth then spread on bagels, or use in cheesecake recipes.

Cashew soured cream

• Soak 200g cashews in water overnight.
• Tip into a blender or food processor with 4 tbsp lime juice, 4 tbsp rapeseed oil, 2 tsp apple cider vinegar and ½ tsp sea salt.
• Blend all the ingredients until very smooth and creamy. Use on tacos, nachos or in dips.

Try more of our vegan dinner recipes here

We've pulled together a collection of easy vegan recipes for you to choose from, including aubergine teriyaki bowls, Moroccan soup and spicy lentil burgers.