Healthy Plant Based Sources of Protein
Getting enough protein into your diet can be a challenge for many. If you eat fully, or mostly, plant based this becomes even more difficult. There are many plant based foods that are high protein and can help you reach your daily goal. One of our favorite sources of plant based protein are chickpeas. They are extremely versatile and can be used in many different ways. This Chickpea Scramble recipe is a great way to get some plant based protein into your diet.
Along with chickpeas are many other foods that make a great addition to your daily protein intake. Even if you are not vegetarian or vegan these foods yield many nutrients, in addition to protein, that help round out your diet. They are also packed with fiber, vitamins and minerals.
Some plant based high protein foods include:
- Nuts, Seeds, and nut/seed butters: 6-8 grams per ounce depending on the variety.
- Nutritional Yeast: These cheesey flavored golden flakes make a great addition to salads, potatoes, soups, popcorn, you name it. They are nutrient packed bringing 14 grams per 1 ounce.
- Edamame: Is is actually a member of the legume family. It packs 17g per cup of protein. It can be a great snack on its own, or put on top of salads.
- Vegan Protein Powder: There are several brands of vegan protein powder and all differ slightly on the protein content. This protein generally comes in various flavors and can be a great addition to smoothies. You can count on roughly 18-30 grams per 1/4 cup. Some popular varieties include pea protein powder, hemp seed protein powder, pumpkin seed protein powder, chia seed protein powder, brown rice protein powder and mixed plant based protein powder.
- Beans: There are many types of beans and the protein varies between them. In general you can count on 12-18 gram per cup depending on the type. Some popular varieties include black beans, pinto beans, navy beans, cannellini beans, garbanzo beans, and kidney beans.
- Lentils: Are also in the legume family like beans. They are very versatile and are great in salads and soups. They are also very high in fiber as well as other nutrients and have 18 grams per cooked cup.
- Peas: Though often thought of as a vegetable, peas are actually also in the legume family. They bost 8 grams per cup.
- Quinoa: Is often thought of as a grain but is actually a seed. Quinoa is a great substitute for pasta or rice and contains 8 grams per cooked cup.
- Chia Seeds: These tiny, fiber packed seeds are very versatile. Try them on salads, in smoothies or in homemade protein balls or granola bars. They have about 4.7 grams per 1 oz.
- Oats: Made of hulled oat grains, oats contain about 6 grams per 1 cooked cup
- Hemp Seeds: Also known as hemp hearts, this small protein packed food is actually a nut. Along with protein they are high in healthy fats. They pack 10 grams of protein per 3 TBSP.
- Farro: This is an ancient grain and comes from wheat. It boasts about 6 grams of protein per 1/4 uncooked cup.
Chickpea Scramble Recipe
Our chickpea scramble recipe is great any time of the day. It is an easy substitute for a typical egg breakfast in the morning. This recipe comes together in under ten minutes, is super simple, and will keep you feeling full for hours. In addition, you can make a bigger batch of the scramble and use it throughout the week. This is a great way to help out your meal planing efforts. Feel free to play around with it too. Adding additional veggies that you have on hand would work great! Try it out and let us know what you think!
Deanna and Joy
Chickpea Scramble RecipeCourse: Health and Fitness, Recipes
2 cups (330g) canned chickpeas, drained
1⁄2 tsp. turmeric
1⁄2 tsp. paprika
2 tsp. olive oil
1 small onion, finely diced
2 cloves garlic, minced
8 oz. (230g) spinach
- Mash the chickpeas with a fork, leaving some whole. Mix in the turmeric and paprika, and season with salt and pepper.
- Heat the oil in a pan over medium-high heat and sauté the onion and garlic for 2-3 minutes, until fragrant.
- Next, add in the mashed chickpeas and cook for another 5 minutes, then transfer to a bowl, cover with tin foil and set aside. Using the same pan wilt the spinach, adding a tablespoon of water.
- Once ready, divide the spinach between 2 bowls, top with the chickpeas and serve with 1⁄4 avocado.
- Sculptdaily.com occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although SculptDaily.com attempts to provide accurate nutritional information, these figures are only estimates.
2 servings per container
- Amount Per ServingCalories417
- % Daily Value *
- Total Fat
- Total Carbohydrate
- Protein 19g 38%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.