High Protein Plant-Based Foods You Need to Know About!

Plant-Based Foods: Whether you are a strict vegetarian, just started being vegan, or just trying to eat more green foods, one thing is for sure we all want healthy food that also has a lot of protein. But isn’t protein mostly in meat, eggs, and milk? What if I told you that you can get enough protein without giving up your dream of eating only plants?

There are many plant based foods that have a lot of protein. They are tasty and can give you as much energy as foods that come from animals. Yes, you can build strong muscles by eating plants, just like Popeye, but without needing cans of spinach.

If you want to build a strong plant-based diet with enough protein, here is your easy guide to high protein plant based foods. Just so you know, there are some surprising foods on this list (like jackfruit!).

Why Protein Matters (Especially When You Eat Only Plants)

Protein helps build your muscles, hormones, and enzymes. But here’s something important to know about plants – plant based foods usually don’t have all nine essential amino acids. These are like the special building blocks your body needs.

But (good news!) if you eat different kinds of plant-based protein foods together, you can easily get all the essential amino acids. For example, eating lentils (dal) with rice is a common meal that’s great for protein.

Now, let’s get to it! Here’s your list of plant-based protein foods that are made with care for your health and taste.

The Best High Protein Plant-Based Foods

1. Lentils (Dal) This food that you always find in Indian kitchens is not boring at all! There’s chana dal, moong dal, urad dal, toor dal – you name it. Lentils are packed with protein. Usually, one cup of cooked lentils has about 18 grams of protein. Plus, they have a lot of fiber, which helps you feel full for longer.

Easy tip? Eat it with roti or rice to get all the protein building blocks your body needs.

2. Chickpeas (Chhole) Who knew that chhole bhature could have so much protein? When you boil chickpeas, one cup has about 15 grams of protein. You can snack on roasted chickpeas, make creamy hummus, or put them in your salads for an easy protein boost.

3. Soy Products (Tofu, Soy Milk, and Tempeh) Foods made from soy are like the stars of the plant protein world. Tofu has around 8 grams of protein in 100 grams. Tempeh (which is fermented soy) has even more and is great for curries and stir-fries. And if you want to replace milk, soy milk has 7 grams of protein in one cup.

Easy tip? Marinate tofu with spices and cook it lightly in a pan. You’ll thank us later.

4. Quinoa(Rajgira) quinoa is becoming popular for good reasons. It’s a complete plant-based protein (yes, it has all 9 essential amino acids) and has about 8 grams in one cup when cooked. Try using it instead of rice in your pulao or biryani for a nutty flavor and extra protein.

5. Jackfruit (Kathal) Yes, this fruit that has a stringy texture isn’t just a substitute for meat. It actually has protein! Cooked jackfruit has about 3 grams of protein in one cup, but if you eat it with dal and vegetables, you’ll have a complete protein filled meal. You’ll hardly believe you’re eating a fruit.

6. Nuts and Seeds Peanut butter on a paratha? Yes, please! Nuts like almonds, cashews, and walnuts, along with seeds like chia, flaxseed, and pumpkin, are crunchy and full of protein. They are great to add to your food.

Almonds have 6 grams of protein per ounce. Chia seeds (like a cooler version of sabja seeds) have about 5 grams of protein in 2 tablespoons. Bonus? They are great for snacking when you are on the go.

7. Paneer (Cottage Cheese) Paneer, which is good for vegetarians, is very popular in homes. With 14 grams of protein in 100 grams, it’s creamy, can be used in many dishes, and is absolutely delicious in everything from tikkas to curries.

8. Whole Grains Like Oats, Millets, and Brown Rice Forget plain white rice! Millets like ragi, bajra, or jowar, and grains like oats have a good amount of protein.

Oats have about 5 grams of protein in half a cup. Eat bajra roti with dal, and you’ll be great at combining plant proteins.

9. Legumes (Rajma, Black Beans, Lobia) Legumes, like rajma (kidney beans), have around 15 grams of protein in one cooked cup! Add these healthy foods to your curries, soups, or even eat rajma-chawal (a favorite dish) to enjoy high-protein Indian meals.

10. Vegetables Like Spinach, Broccoli, and Peas Did you know that spinach is not just famous because of Popeye? One cup of cooked spinach has 5 grams of protein, and peas are not far behind with 8 grams per cup! And yes, even broccoli has about 4 grams per cup, which shows that vegetables are not just side dishes. Make a vegetable dish (sabzi) or add them to lentils (dals) for tasty combinations.

11. Edamame Edamame (young soybeans) are not just good-looking snacks for your photos. They are also packed with protein, offering about 18 grams per cup when cooked. Sprinkle some salt, lime, and chili on them, and they’ll disappear quickly.

12. Plant-Based Protein Powders If you go to the gym or are very busy, plant-based protein powders made from pea, hemp, or brown rice protein are good choices. They are an easy way to get enough protein along with your regular meals.

Easy Way to Get Enough Protein on a Plant-Based Diet

Want to eat a plant-based diet with enough protein from whole foods? Eat grains and legumes together (like dal-chawal or rajma-quinoa), and you’ll get all the essential amino acids. Eating a variety of foods is key!

Making meals like vegetable khichdi, veg pulao with lentils, or even wraps filled with hummus, tofu, and veggies can easily give you a balanced meal with lots of protein.

Which Plant-Based Foods Usually Provide Which Type of Protein?

Here’s a quick explanation:

Legumes (like lentils, chickpeas, and beans) have a protein called lysine but not much of another one called methionine. Grains (like rice, wheat, and millet) have methionine but not as much lysine. When you eat them together? They balance each other out perfectly.

Try These Plant-Based Foods and Make Your Protein Plate

Switching to plant-based protein doesn’t mean you have to miss out on good nutrition or taste. From flavorful lentils (dals) and creamy paneer to crunchy seeds and tasty jackfruit curries, there are many options to make your plate healthy and full of protein.

If you really want to combine health, good for the planet eating, and great taste, start adding these plant based high protein foods to your diet today. Oh, and don’t forget to appreciate your mother’s dal-chawal for being the original plant-based protein meal.