Top 10 Delicious and Sustainable Protein Sources for Your Diet

What we eat has a big effect on the planet. Livestock supply chains account for about 14.5% of all human-caused greenhouse gas emissions,¹ and raising animals for meat and dairy takes a lot of land and water.

The good news is that plant proteins usually have a much smaller footprint. The largest study of food's environmental impact found that even the lowest-impact animal products typically have a bigger footprint than plant-based alternatives.²

Eating more sustainably doesn't mean living on salads. Here are 10 delicious, sustainable protein sources and easy ways to use them.

1. Legumes

Legumes include beans, chickpeas, lentils and peas. They're among the best sources of plant protein and come with plenty of fiber. They're also good for the soil: legumes work with bacteria in their roots to pull nitrogen from the air, which reduces the need for fertilizer.

Try a bean stew or lentil salad for lunch, or blend chickpeas with olive oil, lemon and garlic to make hummus.

2. Nuts

Nuts provide protein along with healthy fats that support heart health. Some tree nuts, like almonds, need a lot of water, especially when they're grown in dry regions. Peanuts, which are technically a legume, are a good lower-impact choice.

Nuts make an easy snack with dried fruit. Sprinkle them on salads or blend them into sauces: walnuts and pine nuts work in pesto, and peanuts make a rich peanut stew.

3. Leafy Greens

Leafy greens are superfoods worth adding to your daily diet, and most of us need more of them. Only about 1 in 10 U.S. adults eats enough vegetables.³

Greens like spinach and kale have less protein than legumes or nuts, but cooked greens still add a few grams and plenty of other nutrients. Try kale chips: toss chopped kale with olive oil, garlic and seasoning, then roast until crispy.

4. Peas

Green peas are one of the most protein-rich vegetables, and they're also used to make pea protein powder, which blends easily into smoothies and baked goods.

On their own, peas are delicious and versatile. Serve them as a side, stir them into pasta sauce or stews, or keep a bag in the freezer for quick meals.

5. Soybeans

Soybeans are one of the few plant foods that provide all nine essential amino acids in good amounts. Like other legumes, they help add nitrogen back to the soil.

Eat them as edamame, tofu or tempeh, or drink soy milk in coffee, smoothies and baking. Avoid raw, mature soybeans: they need to be cooked to be safe and digestible.

6. Quinoa

Quinoa is a whole grain (technically a seed) with more protein than most grains. It can grow in a wide range of conditions, from high, cold plateaus to dry and salty soils.⁴

Make a quinoa salad with avocado, citrus and nuts, or blend cooked quinoa with vegetables to make quinoa patties.

7. Brown Rice

Rice isn't especially high in protein on its own, but brown rice has more protein, fiber and nutrients than white rice because it keeps the bran. It's also a classic partner for beans and lentils, which fill in the amino acids rice is low in.

Serve brown rice with stir-fried vegetables, or pair it with lentils in dishes like dal bhat.

8. Oats

Oats are a whole grain with more protein than most cereals, plus a type of fiber called beta-glucan. Whole rolled oats and oat flour are both good choices.

Make oatmeal, overnight oats or homemade granola for breakfast, or blend oats into pancake batter.

9. Hemp Seeds

Hemp seeds come from the hemp plant, a variety of cannabis, but they don't have psychoactive effects. Hulled hemp seeds are rich in protein and contain all nine essential amino acids.⁵

Their nutty flavor works on salads, oatmeal and in trail mix. You can also blend whole seeds with water to make hemp milk.

10. Chia Seeds

Chia seeds come from the Salvia hispanica plant. They're small but offer protein, fiber and omega-3 fats.

To replace an egg in baking, mix 1 tablespoon of chia seeds with about 3 tablespoons of water and let it gel. You can also add chia to energy bites, granola bars and puddings.

How to Choose Sustainable Protein

• Lean on legumes. Beans, lentils, peas and soy are some of the lowest-impact proteins you can eat.²
• Mix your sources. Combining legumes, grains, nuts and seeds through the day covers all your essential amino acids.
• Buy local and in season when you can. It supports local farms and often means fresher food.
• Use a plant protein powder. It's an easy way to add protein to smoothies and snacks.

The Bottom Line

You have plenty of delicious, sustainable protein options. Legumes, nuts, seeds and whole grains are easy to find and easy to cook, and they're kinder to the planet than most animal proteins.

For an easy boost, try a plant protein powder or shop all fitppl products.