Marissa Miller, Christine Byrne

4) Quinoa Quinoa is one of the few <a href="https://www.womenshealthmag.com/food/a25804908/plant-based-diet/" id="bccaca1e-1e61-36d3-a682-c4aa53299a8c"> plant-based foods </a> that contains all nine essential amino acids, says Michalczyk. (Yep, that means it's a complete protein.) In addition to being loaded with protein, this tasty ancient grain is packed with fiber, magnesium, iron, potassium, B vitamins, and zinc, she adds. Michalczyk recommends swapping quinoa in for rice or serving it with roasted seasonal veggies. Per serving (1 cup): 222 calories, 3.5 g fat (1 g saturated), 39 g carbs, 13 mg sodium, 2 g sugar, 5 g fiber, 8 g protein Getty Images

5) Hemp Seeds According to Michalczyk, hemp seeds are rich in omega-3 and omega-6 fatty acids, magnesium, fiber, iron, zinc, and phosphorous. The seeds (a.k.a. hearts) are a great way to add a delicious nutty flavor to a range of meals and snacks. Dietitian <a href="https://www.marisamoore.com" id="d626badd-996d-3fee-a236-9faabdaccce5"> Marisa Moore </a> , RD, recommends sprinkling them over roasted vegetables and salads or adding them smoothies instead of protein powder. Per serving (3 tbsp): 80 calories, 16 g fat (1 g saturated), 2 g carbs, 0 mg sodium, 2 g sugar, 1 g fiber, 10 g protein Getty Images

6) Tofu We think of soy is a good plant-based protein source, but its more than that, Hever says. It contains lots of different things, including essential amino acids, carbohydrates, and fat. If you like your soy in tofu form, it makes a great meat substitute in stir-fries and blends tastelessly into smoothies. Per serving (3 ounces, firm tofu): 121 calories, 7.5 g fat (1 g saturated), 12 mg sodium, 2.5 g carbs, 0 g sugar, 2 g fiber, 15 g protein OatmealStories - Getty Images

7) Flaxseed You can buy flax whole or ground, and both are super handy choices. Flaxseed is a great source of heart-healthy omega-3s, which can help protect against chronic diseases like cancer and heart disease, says Hever. Stir whole flaxseed into oatmeal for crunch, or use ground flaxseed in baked goods like cookies and pie crusts. Per serving (1 ounce): 150 calories, 12 g fat (1 g saturated), 8 mg sodium, 8 g carbs, 0.5 g fiber, 7.5 g sugar, 5 g protein Tetra Images - Getty Images

8) Kidney Beans Who needs ground beef when vegan chili loaded with kidney beans gets the job done just fine? In addition to packing plenty of protein, these tasty little guys have many healthy benefits, including reducing cholesterol and lowering blood-sugar levels, says Michalczyk. Per serving (1 cup): 222 calories, 0 g fat (0 g saturated), 42 g carbs, 619 mg sodium, 6 g sugar, 16 g fiber, 14 g protein Getty Images

9) Chickpeas High in fiber and protein, chickpeas will keep you full for hoursand their mild flavor makes them easy to disguise in any dish. Roast chickpeas and add them to tacos and salads for a fun way to jazz up your meal, says Michalczyk. And, of course, feel free to slather a dollop of hummus on literally everything. (It makes a great mayo swap in sandwiches.) Per serving (1 cup): 269 calories, 4 g fat (0 g saturated), 45 g carbs, 11 mg sodium, 8 g sugar, 13 g fiber, 15 g protein Getty Images

10) Chia Seeds These small-yet-mighty seeds are bursting with nutrients, including protein, fiber, heart-healthy fats, magnesium, phosphorus, and calcium, according to Michalczyk. Toss them in your overnight oats or yogurt for a protein boost, she suggests. Per serving (1 ounce): 138 calories, 9 g fat (1 g saturated), 12 g carbs, 5 mg sodium, 0 g sugar, 10 g fiber, 5 g protein Getty Images

11) Pumpkin Seeds You dont need to wait for PSL season to enjoy the benefits of pumpkin. Michalczyks favorite year-round seed contains a healthy dose of vitamins, minerals, fiberand plenty of protein. She recommends sprinkling them on salads or quinoa bowls for a delicious, nutty crunch. Per serving (1 ounce): 158 calories, 14 g fat (3 g saturated), 3 g carbs, 2 mg sodium, 0 g sugar, 2 g fiber, 9 g protein Getty Images

12) Green Peas Though you probably associate peas with lower-protein vegetables, like carrots and corn, these legumes provide a surprising amount of protein (and fiber.) Michalczyk recommends stirring them into everything from pasta to mashed potatoes. Per serving (1 cup): 117 calories, 1 g fat (0 g saturated), 21 g carbs, 7 mg sodium, 8 g sugar, 8 g fiber, 8 g protein Getty Images

13) Lentils Lentils cook quicker than other pulses, making them ideal for soups and stews or whenever you're crunched for time, says Moore. "I love to season lentils with coconut milk, vegetable broth, garlic, and ginger," she says. "You van also toss firmer varieties, like black beluga lentils, with your favorite vinaigrette and greens for a simple salad." Per serving (1 cup): 230 calories, 1 g fat (0 g saturated), 40 g carbs, 4 mg sodium, 4 g sugar, 16 g fiber, 18 g protein Getty Images

14) Nutritional Yeast Nutritional yeast is an underrated powerhouse for vegans, since it contains all nine essential amino acids, B vitamins, and antioxidants, says Michalczyk. It has a cheesy, nutty flavor, so its great for vegans who crave that cheesy flavor, and want to make sure theyre getting enough protein, too, she adds. Next movie night, try it on popcorn for a healthy faux-cheddar taste. Per serving (1/4 cup): 60 calories, 0.5 g fat (0 g saturated), 5 g carbs, 25 mg sodium, 0 g sugar, 3 g fiber, 8 g protein Getty Images

15) Spelt This ancient grain, which is similar to wheat, contains an impressive amount of protein, making it a good option for vegans, says Michalczyk. It also boasts an impressive mount of fiber for a grain. Per serving (1 cup): 246 calories, 2 g fat (0 g saturated), 51 g carbs, 10 mg sodium, 0 g sugar, 8 g fiber, 11 g protein Getty Images

16) Oats If eggs and other animal foods are a no-go for you, overnight oats are your BFF. I consider them a good choice for your morning meal because, in addition to their protein content, they contain fiberspecifically beta-glucan, which has been shown to lower cholesterol, says Michalczyk. Per serving (1 cup): 150 calories, 2.5 g fat (0.5 g saturated), 27 g carbs, 0 mg sodium, 1 g sugar, 4 g fiber, 5 g protein Getty Images

17) Tempeh If you're all about those complete plant proteins, tempeh is a must. This fermented soy food is packed with flavor and may lend a probiotic boost, says Moore. She recommends marinating sliced tempeh in grated ginger and soy sauce, and then searing it in a wok with peppers, onions, and broccoli, for a satisfying stir-fry. Per serving (6 slices): 140 calories, 3.5 g fat (0 g saturated), 40 g carbs, 4 mg sodium, 4 g sugar, 16 g fiber, 11 g protein Getty Images

18) Edamame Who knew your fave sushi joint appetizer packs a heckuvalot of protein? (And complete protein, at that.) I keep frozen, shelled edamame in the freezer to add protein to stir-fry dishes and salads, says Moore. The ones in the pod also make a great snack tossed with coarse salt and pepper. Per serving (1 cup): 188 calories, 8 g fat (1 g saturated), 14 g carbs, 9 mg sodium, 3 g sugar, 8 g fiber, 18 g protein Getty Images

18 Of The Best Vegan Protein Sources You Can Eat

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Pulse Ghana is the most followed news and entertainment platform, informing and engaging young Ghanaians round the clock, providing updates by the hour.

Marissa Miller, Christine Byrne

Articles written by the author

18 Of The Best Vegan Protein Sources You Can Eat