10 Best Plant-Based Protein Sources (And How to Use Them)

Whether you're fully plant-based or just looking to eat less meat, getting enough protein doesn't have to be a challenge. The key is knowing which plant foods pack the most protein — and how to use them in your daily meals.

Here are the 10 best plant-based protein sources, plus practical tips for incorporating them into your diet.

1. Pea Protein

Pea protein is one of the most popular plant proteins for building muscle. It provides all three branched-chain amino acids (BCAAs) and enough leucine, the amino acid that's key for muscle protein synthesis, to support muscle growth, though its leucine content is a little lower than whey's.¹

How to use it: The easiest way to hit your daily protein goals with pea protein is through a high-quality supplement. Our Optimal Plant Protein is built on a pea protein base and delivers a complete amino acid profile in every serving.

2. Hemp Seeds

Hemp seeds are a rare plant food that contains all nine essential amino acids, though they're relatively low in one of them, lysine.² They also have an omega-6 to omega-3 ratio of roughly 3:1.³

How to use them: Sprinkle 3 tablespoons on oatmeal, yogurt, or salads for about 9g of protein.³ Blend them into smoothies for a creamy texture boost.

3. Edamame

Young soybeans (edamame) are one of the most protein-dense whole foods in the plant kingdom. One cup of cooked edamame delivers about 18g of protein.⁴

How to use it: Enjoy edamame as a snack, toss it into grain bowls, or blend it into a high-protein hummus.

4. Lentils

Lentils are a nutritional powerhouse — one cooked cup provides about 18g of protein along with significant fiber, iron, and folate.⁵ They're also one of the most affordable protein sources available.

How to use them: Add lentils to soups, stews, tacos, or make a lentil bolognese as a pasta sauce alternative.

5. Black Beans

Black beans offer about 15g of protein per cooked cup⁶ and are loaded with fiber that supports gut health and keeps you full longer.

How to use them: Use black beans in burritos, grain bowls, veggie burgers, or blend them into a high-protein brownie batter.

6. Tempeh

Tempeh is a fermented soy product that contains about 34g of protein per cup⁷ — making it one of the highest-protein whole plant foods. Fermentation also breaks down some of the soybean's protein, which can make tempeh easier to digest.⁸ Because tempeh is usually cooked before eating, don't count on it for live probiotics.

How to use it: Marinate and pan-fry tempeh as a meat substitute, crumble it into tacos, or slice it for sandwiches.

7. Quinoa

Unlike most grains, quinoa contains all nine essential amino acids.¹⁰ One cooked cup provides about 8g of protein⁹ along with complex carbohydrates for sustained energy.

How to use it: Use quinoa as a base for grain bowls, mix it into salads, or cook it as a high-protein alternative to rice or oatmeal.

8. Nutritional Yeast

Nutritional yeast (or "nooch") is a deactivated yeast with a cheesy, nutty flavor. Protein varies by brand: two tablespoons usually provide 4 to 5g. Many brands are also fortified with vitamin B12, a nutrient that can be harder to get on a plant-based diet, so check the label.^{11, 12}

How to use it: Sprinkle it on popcorn, pasta, roasted vegetables, or stir it into sauces for a cheesy flavor without dairy.

9. Chia Seeds

Chia seeds provide about 5g of protein per ounce (roughly 2 to 2½ tablespoons), along with omega-3 fatty acids, fiber, and calcium.¹³ They absorb liquid and form a gel, making them incredibly versatile.

How to use them: Make chia pudding overnight, add them to smoothies, or use them as an egg substitute in baking (1 tbsp chia + 3 tbsp water = 1 egg).

10. Plant-Based Protein Powder

When whole foods alone aren't enough to hit your protein targets — especially if you're active or building muscle — a plant-based protein powder is the most efficient solution. Look for one that combines multiple protein sources for a complete amino acid profile.

Our Foundational Plant Protein is designed for athletes and active individuals, delivering high-quality protein to support recovery and muscle growth. For everyday nutrition, our Optimal Plant Protein is a clean, versatile option that works in smoothies, oatmeal, and baked goods.

How Much Protein Do You Actually Need?

The recommended dietary allowance (RDA) for adults is 0.8g of protein per kilogram of body weight, or about 0.36g per pound.¹⁴ If you're strength training or highly active, research supports eating more: around 1.4 to 2.0g per kilogram, or roughly 0.6 to 0.9g per pound.¹⁵

Spreading your protein across meals, about 20 to 40g every 3 to 4 hours, may also help muscle protein synthesis.^{15, 16}

Pairing Plant Proteins for a Complete Amino Acid Profile

Most plant proteins are "incomplete" — meaning they're low in one or more essential amino acids. The good news: you don't need to combine them in the same meal. Eating a variety of plant proteins throughout the day covers the amino acids your body needs.¹⁷

Classic complementary pairings include rice + beans, hummus + whole grain pita, and peanut butter + whole wheat bread.

The Bottom Line

Getting enough protein on a plant-based diet is absolutely achievable — it just takes a little planning. Focus on whole food sources like lentils, tempeh, edamame, and hemp seeds, and fill any gaps with a clean plant-based protein supplement.

Ready to make it easier? Explore our Optimal Plant Protein and Foundational Plant Protein — both made with clean, plant-based ingredients to support your goals.