The top 5 high protein plant-based foods recommended by a dietitian
Meat and dairy are often the go-to for high protein meals, but there are plenty of good plant-based options too By Laura Tilt As a dietitian, I come across a lot of people who are keen to increase their protein intake. And they often focus on animal-based sources such as chicken, tuna and steak, or turn to protein-enriched products such as protein powders. But whether you’re following a plant-based diet, or just looking to increase your variety of protein, there are plenty of options. Why is protein important for health? Alongside carbohydrates and fat, protein is one of the three main nutrients our bodies need in larger amounts to stay healthy. Protein provides structural support for all the body’s cells and helps maintain and repair tissues like bones, skin and muscles. After eating protein, it’s broken down into smaller molecules called amino acids, which enter the body's protein 'pool' and serve as building blocks for new proteins. Of the 20 amino acids humans need, nine are ‘essential’ because they can’t be made by the body. This means we must get them from food. Animal-based proteins, like eggs, dairy and meat, contain all nine essential amino acids in optimal levels. Plant proteins contain all the essential amino acids too, but typically one or two are present at lower levels. In the past, nutritionists recommended pairing different plant proteins (like beans and rice) at every meal to balance out the levels. But we now understand this isn’t necessary. If you eat a variety of plant proteins throughout the day and eat enough calories, your body will get sufficient essential amino acids. My top five protein-packed plants Lentils Protein per 100 grams: 26 grams Lentils are a nutritious, budget-friendly source of plant-protein. A third of the calories in lentils come from protein, with a half cup providing 13 grams. Plus, that same portion contains an impressive nine grams of fibre, a nutrient that 90% of us aren’t eating enough of. There are lots of delicious ways to include lentils in meals. Split red lentils cook quickly and break down easily, perfect for soups, stews and curries. Try butternut and red lentil soup, or a delicious coconut and spinach lentil dal. Green and brown lentils hold their shape, making them great in salads and to reduce meat in bolognese or ‘meat’balls. Add canned lentils or ready-cooked lentil packs to your weekly shopping list to pair with a curry kit or pasta sauce for an easy ragu. Lentil packs are also great for lunchboxes—mix with herbs, feta, tomatoes, or leftover roasted vegetables. Peanut butter Protein per 100 grams: 26 grams A classic toast topper, peanut butter is also a great source of protein. Two tablespoons contains around eight grams of protein. Like other nuts, peanuts are high in unsaturated fat, the kind that can support heart health by maintaining healthy cholesterol levels. Peanut butter is the ultimate multi-tasker in the kitchen, working well in both sweet and savoury dishes. Spread it on wholegrain toast or stir into warm porridge for added protein and fibre, which will help you stay fuller for longer. Pair with banana and soy milk for a high-protein, plant-powered smoothie that will help muscles recover after a workout. For a quick snack, spread it on apple slices or try these peanut energy balls. For dinner, blend peanut butter with soy, lime and ginger for a quick satay sauce over noodles or tofu. Peanut butter is also a great way to add creaminess and a rich, nutty flavour to stews. Hemp seeds Protein per 100 grams: 32 grams Hemp seeds are about 25% protein by weight, with two tablespoons providing seven grams of protein. Available whole or shelled (sweetly referred to as hemp hearts), they are also a good source of some B vitamins (which support energy levels), magnesium, iron and zinc, nutrients that support the normal functioning of your immune system. If you’re new to hemp seeds, start simple. Sprinkle them on your breakfast cereal or porridge or add them to smoothies for a nutty flavour. For a more creative spin, use hemp seeds as a crunchy crust for tofu or chicken. They also work well alongside chickpeas in hummus or can be blended into a hemp pesto in place of nuts. Edamame (soya beans) Protein per 100 grams: 13 grams Edamame are young green soya beans that grow in fuzzy pods. You might have seen them steamed and served with salt or chilli in Japanese restaurants, but you can also find shelled and frozen edamame in supermarkets. Half a cup contains nine grams of protein and counts as one of your five-a-day too. They’re also a good source of gut-friendly fibre plus iron and calcium. Edamame has a sweet, almost nutty flavour, which lends itself brilliantly to salads and stir-fries. Buy shelled and frozen then defrost and throw into a grain salad (like this beetroot and farro salad), or add to a stir fry or noodle dish. My favourite is a soba noodle salad with edamame, cucumber and spring onions, tossed in a ginger-soy-sesame dressing. They also make a tasty snack; dip into a bowl of edamame while cooking or add a pot to your lunch bag. Tinned chickpeas Protein per 100 grams: 8 grams Meet your kitchen's VIP: chickpeas. High in protein and gut-friendly fibre, they’re incredibly versatile and if you buy them tinned, brilliant for quick and easy meals. You can use your airfryer to make this quick spiced crispy pitta chips and chickpeas snack Whizz up a big batch of hummus with garlic, lemon and plenty of tahini to slather over toast or crackers or as a veggie dip. Add them to salad or soups for a protein boost. Or try the viral chickpea ‘egg salad’ sandwich by mashing chickpeas with mayo, Dijon mustard, dill and gherkins. When it comes to dinner, you can’t go wrong with a chickpea and spinach stew or chunky chickpea burger. Laura Tilt is a registered dietitian with a master’s in public health nutrition and a postgraduate diploma in dietetics. Since qualifying in 2012, she has specialised in gastroenterology at London’s UCLH before moving into freelance practice. With over 10 years of experience translating nutrition science into accessible, meaningful advice, Laura’s specialist interests include digestive health, disordered eating, and sports nutrition. Published November 2024