12 High Protein Plant Based Sources (Gluten-Free) – with recipes!
Ensuring adequate protein intake is crucial for muscle repair, hormone production, and overall health. For vegans and vegetarians, and those eating more plant-based meals who also need to avoid gluten, finding high-protein sources can be a bit challenging, but there are plenty of nutritious, gluten-free options available. Here’s a list of 12 top plant-based, gluten-free protein sources:
- Lentils – Lentils are a versatile legume with 9 grams of protein per 100 grams (18 grams per cooked cup). They’re also rich in fibre, iron, and folate, making them an excellent addition to soups, salads, and stews.
- Chickpeas – Chickpeas, or garbanzo beans, provide around 7.5 grams of protein per 100 grams (15 grams per cooked cup). They’re the main ingredient in hummus and can be added to salads, stir-fries, and curries.
- Quinoa – Quinoa is a complete protein, containing all nine essential amino acids. One cooked cup offers about 4 grams of protein per 100 grams (8 grams per cooked cup). It’s an excellent base for salads, bowls, and side dishes.
- Tofu – Tofu, made from soybeans, is a versatile meat substitute with around 10 grams of protein per 100 grams (3.5 ounces). It absorbs flavours well and can be grilled, stir-fried, or added to soups.
- Tempeh – Tempeh, another soy product, is fermented and has a nutty flavour along with 19 grams of protein per 100 grams (3.5 ounces). It’s great for sandwiches, stir-fries, and salads.
- Edamame – Edamame are young soybeans and a popular snack with about 8.5 grams of protein per 100 grams (17 grams per cooked cup). Enjoy them steamed, sprinkled with salt, or added to salads and grain bowls.
- Hemp Seeds – Hemp seeds are small but mighty, offering 10 grams of protein per 30 grams (3 tablespoons). They’re also rich in omega-3 fatty acids and can be sprinkled on salads, smoothies, and porridge.
- Chia Seeds – Chia seeds provide 4 grams of protein per 30 grams (2 tablespoons), along with a hefty dose of fibre and omega-3s. They’re perfect for making chia pudding, adding to smoothies, or as a topping for yoghurt.
- Nutritional Yeast – Nutritional yeast is a deactivated yeast with a cheesy flavour, delivering 8 grams of protein per 30 grams (2 tablespoons). It’s often used as a seasoning for popcorn, pasta, and vegan cheese sauces.
- Spirulina – Spirulina, a type of blue-green algae, offers 4 grams of protein per 30 grams (2 tablespoons). It’s available in powder or tablet form and can be added to smoothies or juices.
- Black Beans – Black beans are a legume staple with around 7.5 grams of protein per 100 grams (15 grams per cooked cup). They’re perfect for tacos, burritos, soups, and salads.
- Peanut Butter – Peanut butter provides about 4 grams of protein per 30 grams (2 tablespoons). It’s a delicious spread for toast, a great addition to smoothies, or a tasty dip for fruits and veggies.
These 12 gluten-free, plant-based protein sources offer a variety of flavours, textures, and nutrients to keep your diet both nutritious and satisfying. Incorporating these foods into your meals will help ensure you’re meeting your protein needs, whether you’re vegan, vegetarian, or simply looking to include more gluten-free, plant-based options in your diet.
High Protein Gluten Free Recipes
Below are a few recipes from my recipe book 50 High Protein Vegan and Vegetarian Recipes with no Gluten, Dairy, or Sugar to get you started!
Red Lentil Kitchari
Serves 4 – 45 minutes
Ingredients:
30 milliliters (2 TBSP) Coconut Oil
5 grams (1 tsp) Coriander Seed
4 grams (2 tsp) Fennel Seed
6 grams (1 TBSP) Ginger (grated)
3 grams (1 tsp) Turmeric (ground)
208 grams (1 cup) Dry Red Lentils (rinsed)
100 grams (1/2 cup) Basmati Rice (dry, rinsed)
1.4 liters (6 cups) Vegetable Broth
121 milliliters (1/2 cup) Canned Coconut Milk
728 grams (4 cups) Frozen Vegetable Mix
4 grams (1/4 cup) Cilantro (chopped, optional)
Directions:
- In a large pot, melt the coconut oil over low heat. Add the coriander and fennel seeds and sauté for about two to three minutes or until they pop.
- Add the ginger and turmeric and cook for 30 seconds. Add the lentils, rice, broth, coconut milk, and vegetables and stir to combine.
- Bring to a simmer, cover, and cook on low for 30 to 35 minutes, stirring occasionally, or until the rice and lentils are fully cooked.
- Divide evenly between bowls. Serve warm and garnish with fresh cilantro if desired.
Overnight Paleo N’Oats
Serves 3 – 5 minutes
Ingredients:
143 grams (1 cup) Almonds (raw)
65 grams (1/2 cup) Pumpkin Seeds (raw)
7 grams (1 TBSP) Ground Flax Seed
24 grams (2 TBSP) Chia Seeds
360 milliliters (1.5 cups) Unsweetened Almond Milk
650 milligrams (1/4 tsp) Cinnamon (ground)
26 grams (3 TBSP) Pomegranate Seeds
23 grams (3 TBSP) Cacao Nibs
47 grams (3 TBSP) Almond Butter
Directions:
- Add the almonds, pumpkin seeds and flax seeds to a blender and process until almost ground. Transfer to a large glass jar along with the chia seeds, almond milk and cinnamon. Place in the fridge overnight or for at least 4 hours.
- In the morning, divide into jars and top with pomegranate seeds, cacao nibs, and almond butter. Enjoy hot or cold!
Lemony White Bean and Quinoa Salad
Serves 4 – 30 minutes
Ingredients:
340 grams (2 cups) Quinoa (dry)
1 Sweet Potato (larged, cubed)
15 milliliters (1 TBSP) Extra Virgin Olive Oil (divided)
3 grams (1/2 tsp) Sea Salt (divided)
1 Lemon (juiced)
2 grams (2 TBSP) Coriander (Cilantro) (minced)
364 grams (2 cups) White Navy Beans (Cannellini) (from the can, rinsed)
85 grams (3 cups) Mixed Greens
1/2 Cucumber (chopped)
30 grams (3 TBSP) Hemp Seeds
Directions: