Lacey Bourassa

What is the New Impossible Burger 2.0 Recipe? All Your Questions Answered

June 24, 2019 by Lacey Bourassa 1 Comment

The Impossible Burger, made by Impossible Foods, has quickly taken off in popularity. Rather than accept the plight of being just another veggie burger, the Impossible Burger takes aim at the meat-eating crowd.

Vegans, vegetarians and people who adopt a plant-based diet are quick to try the latest and greatest vegan products. But meat lovers may be a bit skeptical.

What’s in the Impossible Burger? Does it really taste like beef? Is it safe, healthy, and a good source of protein? How does the Impossible Burger 2.0 compare to the original recipe?

If you’ve been curious about the veggie burger that “bleeds” like real meat, here’s what you need to know.

What is the Impossible Burger?

The Impossible Burger is a meatless patty that mimics a beef patty in every way. The creators at Impossible Foods set out to recreate the sensory experience of sinking your teeth into a juicy hamburger, but with plants.

The process of cooking, seasoning and eating the Impossible Burger is like a traditional beef burger.

When uncooked, the Impossible Burger looks like raw ground beef and can be seasoned or marinated like a regular patty. Once it hits the grill, it sizzles like beef and gives off a mouth-watering aroma. And finally, when it’s wedged between two buns and piled high with toppings and sauces, it’s indistinguishable from real meat.

History of the Impossible Burger

You can make a true veggie burger at home with some black beans, brown rice and, obviously, vegetables. You can’t make the Impossible Burger at home.

In 2011, Impossible Foods founder Patrick O. Brown, M.D., Ph.D. posed the question, “Why does meat taste like meat?” Simple enough.

The next five years consisted of religiously researching beef burgers at the molecular level. The result? A recreation of the precise texture, flavor and nutrition profile of ground beef using only plant-based ingredients.

The Impossible Burger launched in 2016, but the geniuses at Impossible Foods didn’t stop there. In 2019, the new and improved Impossible Burger 2.0 made its debut.

Is the Impossible Burger Safe to Eat?

The Impossible Burger looks, feels and tastes like no veggie burger you’ve ever tried before, so it’s natural to question food that’s completely new to you and to the market.

The safety of the Impossible Burger was a major concern at first. Impossible Foods uses an ingredient, soy leghemoglobin (a.k.a. heme), that hasn’t previously been tested for safety. Now, we know that the Impossible Burger is safe, but it was a long, winding road for Impossible Foods.

According to a 2017 press release, Impossible Foods placed the novel ingredient in front of a panel of food safety and allergy experts in 2014 and again in 2017. Both panels unanimously found the ingredient to comply with GRAS standards.

In 2015, the FDA was wary to declare the new ingredient as safe for human consumption and urged the company to submit more information on heme. Despite the FDA’s request, the company brought the Impossible Burger to the market based on third-party expert testing. The New York Times brought the controversy to light in 2017 with concern that Impossible Foods rushed to the market with a product that wasn’t FDA approved.

Without GRAS (Generally Recognized as Safe) status from the FDA, a product could be pulled off the shelves. To ensure that the key ingredient of the Impossible Burger is 100% safe, Impossible Foods volunteered their product to be tested on animals.

In response to the positive results of the testing, the FDA sent Impossible Foods a no-questions GRAS letter in July 2018. This was a major proponent in bringing the meat replacement to consumers and ensuring everyone that yes, the Impossible Burger is safe to eat and FDA approved.

Impossible Burger Ingredients

The Impossible Burger has an impossibly short ingredients list. Almost one-third of them being vitamins and minerals.

Here is the full ingredients list of the Impossible Burger 2.0:

Water, Soy Protein Concentrate, Coconut Oil, Sunflower Oil, Natural Flavors, 2% or less of: Potato Protein, Methylcellulose, Yeast Extract, Cultured Dextrose, Food Starch Modified, Soy Leghemoglobin, Salt, Soy Protein Isolate, Mixed Tocopherols (Vitamin E), Zinc Gluconate, Thiamine Hydrochloride (Vitamin B1), Sodium Ascorbate (Vitamin C), Niacin, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin B12

Somehow all of those plant-based ingredients come together to replicate meat. Let’s take a closer look at some of the ingredients and what they do.

Impossible Burger Main Ingredients Broken Down:

Soy Protein Concentrate

With the launch of the Impossible Burger 2.0, Impossible Foods decided to swap out wheat protein with soy protein. This swap makes the burger beefier, higher in protein quality and higher in fiber.

The Impossible Burger has both the texture and protein content like a beef burger due to this ingredient.

As you can imagine, soy protein concentrate contains soy. This is the major allergen the Impossible Burger. Because Impossible Foods removed wheat protein, the burger is now gluten-free.

Coconut Oil

This is likely the largest source of saturated fat in the Impossible Burger. However, a beef burger is juicy and somewhat greasy. Coconut oil satisfies those characteristics of a good burger.

Sunflower Oil

The original recipe did not contain sunflower oil, but the Impossible Burger 2.0 has 40% less saturated fat thanks to this ingredient. Sunflower oil also reduces the amount of total fat in the burger.

Potato Protein

Like wheat protein, potato protein gives the burger its texture and protein-packed nutrition profile.

It’s exactly what it sounds like — protein from potatoes! It’s similar in nature to other protein isolates derived from plants, like peas, rice, and mushroom. Potato protein is generally vegan as well as kosher and halal certified. There are no animal proteins nor gluten in potato proteins.

Potato protein does not have as many allergy concerns as products like soy, dairy, or wheat.

Methylcellulose

The Impossible Burger 1.0 amazed consumers with its realistic flavor and texture, but Impossible Foods wasn’t happy with the dryness. Some critical reviews critiqued the burger for being too dry, so Impossible Foods set out to make the burger juicier.

With the help of methylcellulose, the new burger is easier to handle when it’s raw and juicier to bite into when it’s cooked. Methylcellulose is “a plant-based culinary binder commonly found in ice cream, sauces, and jams.”

2% or less of Leghemoglobin (Soy)

Although Impossible Foods uses an extremely small amount of soy leghemoglobin, or “heme,” this ingredient plays a huge role in the sensory experience in the meat-like Impossible Burger.

Humans have consumed heme for thousands of years. It occurs naturally in all living organisms, including plants and animals. This molecule is high in iron, which is why both the Impossible Burger and regular beef patties are high in iron.

There are two types of heme: myoglobin, which is found in animal muscle, and leghemoglobin, which is found in nitrogen-fixing plants and legumes. The Impossible Burger uses heme from soybeans.

Vitamins and Minerals (2% or less)

Almost one-third of the Impossible Burger ingredients list is made of vitamins and minerals, including:

Vitamin B12
Zinc
Vitamin E
Vitamin C
Thiamin (Vitamin B1)
Vitamin B6
Niacin
Riboflavin (Vitamin B2)

Vitamin B12 is especially important to note, as this vitamin can be difficult to obtain on a plant-based diet.

Impossible Burger Nutrition and Dietary Concerns

Impossible Foods not only created a veggie burger that’s indistinguishable from beef, but it also stacks up against meat’s nutrition. How do they do it? Let’s look at the facts.

Impossible Burger Nutrition Facts

Impossible Foods state the nutrition facts for the Impossible Burger clearly on their website.

The Impossible Burger 2.0 is even more nutritious than its predecessor with 30% less sodium and 40% less saturated. Plus, the new recipe is higher in fiber, vitamins and mineral.

For every 4 oz (113g) serving of the Impossible Burger, the nutrition profile* is as follows:

240 calories
14g fat (18%)
8g saturated fat (40%)
0g trans fat
0mg cholesterol
370mg sodium (16%)
9g carbohydrates (3%)
3g fiber (11%)
<1g sugar
19g protein (31%)

The Impossible Burger is also a significant source of the following vitamins and minerals:

Calcium: 170mg (15%)
Iron: 4.2mg (25%)
Potassium: 610mg (15%)
Thiamin: 28.2mg (2350%)
Riboflavin: 0.4mg (30%)
Niacin: 5.3mg (35%)
Vitamin B6: 0.4mg (25%)
Folate: 115mcg DFE (30%)
Vitamin B12: 3mcg (130%)
Phosphorus: 180mg (15%)
Zinc: 5.5mg (50%)

*The daily value percentages are based on a 2,000 calorie diet.

Impossible Burger Nutrition vs. Beef Nutrition

The Impossible Burger rivals real beef on every level, including nutrition.

A 3-ounce ground beef patty contains the following nutrition facts:

251 calories
18.5g fat
0g carbohydrates
0g fiber
65mg sodium
0g sugar
20g protein

As you can see, the Impossible Burger is lower in calories and fat, but higher in sodium, carbohydrates and sugar. The Impossible Burger is also higher in dietary fiber.

The Impossible Burger contains roughly the same amount of protein as a traditional ground beef patty.

Where the Impossible Burger really stands out against beef is its vitamin and mineral content. The Impossible Burger contains more calcium, iron, thiamin, folate and zinc. It contains roughly the same about of vitamin B12.

Let’s not forget about cholesterol. People who are trying to lower their cholesterol and promote good heart health will be happy to know that the Impossible Burger is cholesterol-free.

What’s interesting is that the Impossible Burger is nutritionally closer to a beef patty than other veggie patty. An 85g veggie patty contains significantly less calories, protein, fat, iron and vitamin B12.

Impossible Burger Allergens

Impossible Foods strive to make their products as allergen friendly as possible, but the Impossible Burger is not entirely allergen-free.

The major allergen in the Impossible Burger is soy. While the new recipe is gluten-free and wheat-free, the burger is not soy-free.

Soy protein concentrate is the main source of soy in the Impossible Burger, but it also contains Soy Leghemoglobin.

However, the Impossible Burger is free of other common allergens, including gluten, wheat, dairy, eggs, nuts and shellfish.

The Impossible Burger also recently achieved its Halal and Kosher certifications.

Is the Impossible Burger Vegan?

Technically, yes, the Impossible Burger is vegan and vegetarian. There are no animal products used in the Impossible Burger ingredients. It is safe to eat for people who don’t consume animal products.

However, Impossible Foods tested heme on rats as explained in this letter to their community. Impossible Foods felt this was a necessary action to receive GRAS status from the FDA.

People who don’t buy products that were tested on animals may not feel comfortable supporting this product.

The fact still remains that the Impossible Burger is free of animal-derived ingredients.

What Makes the Impossible Burger Unique

Part of what makes the Impossible Burger radically different from other veggie burgers is its use of plant-based heme.

Impossible Foods states that “The heme molecule in plant-based heme is atom-for-atom identical to the heme molecule found in meat. It’s what makes the Impossible Burger so rich and decadent.”

Heme is basically what makes the Impossible Burger taste like meat. Since other veggie burgers, like the Beyond Burger, don’t contain this meat-like ingredient, they just don’t appeal to people who want a hearty, meaty burger.

Veggie burgers can taste amazing, but it depends on who you ask. Vegans and vegetarians may be satisfied with a classic black bean burger, but try getting a meat eater to replace a juicy slab of beef for some beans and veggies. It just won’t stick.

What makes the Impossible Burger so different is that Impossible Foods’ target consumer is the meat-loving carnivores. They’ve given the masses what they want: A meat replica that tastes identical but has less of an impact on the planet.

Sustainability of the Impossible Burger

The Impossible Burger is significantly more eco-friendly than beef. One of the main reasons that consumer food trends are pushing towards plant-based alternatives is because of the lesser environmental toll.

Impossible Foods asserts that, “Compared to cows, the Impossible Burger uses 95% less land, 74% less water, and creates 87% less greenhouse gas emissions.”

Impossible Burger Reviews

Of course Impossible Foods think their product is delicious, but is the Impossible Burger really juicy, meaty and mouth-watering?

The folks at Revelist tried the Impossible Burger 1.0 when it debuted at Momofuku Nishi in New York City. The Italian-Korean fusion restaurant was packed due to the debut, but it was worth the wait. The Revelist rep—who is a full-fledged meat-eater—gave a promising review: “Given the option of a regular burger or an Impossible Burger, I’d choose the latter eight out of 10 times—because it’s that good to my palate and it’s that good for the planet.”

No matter how environmentally conscious a burger may be, no one will eat it if it doesn’t taste amazing. There were some mixed reviews about the flavor and texture of the Impossible Burger 1.0 (can’t please everyone, right?), but the Impossible Burger 2.0 lives up to its impossible promise.

Does the Impossible Burger Taste Like Beef?

Reviewers were quick to notice the upgrade in taste and texture of the Impossible Burger 2.0. The Thrillist staff flew to Las Vegas where the new recipe was debuted to see if the Impossible Burger 2.0 actually tastes like meat. It turns out, the Impossible Burger 2.0 could trick meat eaters into believing it’s real.

The Real Simple staff, including a vegetarian and a meat-eater, tried the Impossible Burger and found that it tasted eerily similar to ground beef. The vegetarian concluded, “I found it too similar to ground beef, to the point where I felt like I was eating a real burger.”

Skeptical BuzzFeed staff members couldn’t believe that the Impossible Burger wasn’t real beef. Some predicted that Impossible Foods is the future. One of the taste testers joked, “This is me becoming a vegetarian.”

It’s not just magazines and online media companies raving about the Impossible Burger, however. Bloggers, YouTubers and social media influencers have spread awareness with taste tests, reviews and more online. The responses have been overwhelmingly positive.

Where to Find the Impossible Burger

As of 2019, the Impossible Burger has expanded to more than 5,000 restaurant locations across the United States, Hong Kong and Macau. Their ground “beef” is used in a variety of products, including burgers, tacos and more.

Where is the Impossible Burger Sold?

The Impossible Burger is sold in many national restaurant chains across the United States. Some of them include Umami Burger, White Castle, Fatburger and Dave and Buster’s.

See if the Impossible Burger is available near you using the Impossible Foods store locator.

How Much Does the Impossible Burger Cost?

The price of the Impossible Burger varies per restaurant and location. The price also depends on the size of the burger.

Umami Burger charges $16, but you get two Impossible Burger patties. White Castle, however, charges $1.99 per slider, but the portions are very small.

Here are some other examples*:

Fatburger — $9
Dave and Busters — $14.99
Punch Bowl Social — $13
Charleston’s Restaurant — $15
B Spot — $9.99
Dog Haus Biergarten — $8.99

*Prices may vary per location and menu item.

Can You Buy the Impossible Burger in Stores?

The Impossible Burger is currently only available for purchase in select restaurants. It’s expected to hit stores in 2019.

Reasons to Consume the Impossible Burger

Impossible Foods released a sustainability report in 2018 that details all their efforts to create the world’s most realistic veggie burger in a sustainable fashion.

Some of the highlights and reasons why you should try the Impossible Burger include:

Taste: In a blind taste test, about half of meat-eating consumers prefer the Impossible Burger based on taste alone. Their goal is to beat beef burgers decisively in blind taste tests.
Sustainability: If Americans replace 50% of ground beef consumption with Impossible Foods products, there would be a drastic reduction in carbon gas emissions, water use and land use.
Transparency: Impossible Foods aims to be the most transparent food company in the water. They publicly list every single ingredient and where they’re sourced from.

Final Thoughts on the Impossible Burger

The Impossible Burger wasn’t created exclusively for vegans, so to all the meat-eaters out there: Give the Impossible Burger a try.

Vegans are welcome to enjoy the eerily meat-like burger, too, but the reality is that they make up only 6% of the U.S. population.

Impossible Foods caters to the other 94% who love a thick, juicy cut of beef—not the “rabbit food” that they think vegans eat. If you’re a part of that 94%, this burger is for you.

Listen, most vegans don’t give up meat because they don’t like the taste of meat. They go vegan for all kinds of reasons (i.e. health, ethical, environmental, etc.) that have nothing to do with taste.

I think everyone can agree that meat tastes good.

If the Impossible Burger succeeds at tasting like meat, then it’s a win-win for everyone. No animals were harmed, fewer resources were required and your tastebuds were still happy.

15 Vegan Meat Substitutes Even Carnivores Will Love

March 26, 2019 by Lacey Bourassa 1 Comment

If you love the taste of meat, you probably think that nothing plant-based could ever compete. Meat substitutes are either a pain in the ass to make, or they don’t taste anything like the “real thing”—right?

No hard feelings if that’s how you feel, but I want to change your mind. It’s time I introduce you to the meat replacements that are actually tasty, satisfying, and accessible.

Here’s a list of 15 top meat substitutes for some of the most popular meats: chicken, beef, pork, and more.

1. Vital wheat gluten for the perfect plant-based wings

Vital wheat gluten is simply the protein found in wheat. Wheat flour is washed to remove any starch and leave the gluten behind. As you may guess, this vegan meat substitute is not gluten-free.

Vital wheat gluten is quite high in protein with approximately 23 grams of protein per ¼ cup dried.

Even though vital wheat gluten comes from wheat, it’s pretty low in carbs. The Bob’s Red Mill version contains only 4g of total carbohydrates per serving.

Why wheat gluten for chicken wings? It provides an exceptional texture that comes surprisingly close to that of chicken. While other soy products could also work, I find that wheat gluten has a meatier texture than other plant-based proteins.

Another advantage of vital wheat gluten: it’s typically soy free.

Vital wheat gluten is sold in flour form from brands like Bob’s Red Mill. There are no additives or things like that in Bob’s version. Literally, the only ingredient is “wheat gluten.”

I love this recipe from The Edgy Veg for buffalo wings made from vital wheat gluten. They’re pretty darn easy to make with just 25 minutes of prep time.

2. Tempeh for smoky bacon

You’re probably wondering, “Is tempeh made from tofu?” No, it’s not.

Tempeh is similar to tofu as they’re both made from soybeans, often used as vegan meat substitutes, and taste way better with added flavors.

But here’s what makes tempeh different from tofu:

It’s fermented
May contain whole grains
Usually contains probiotics
Texture is more dense and chewy
Has a nutty flavor

With about 16 grams of protein per 3-ounce serving, tempeh also packs more of a protein punch than tofu.

What about allergies? Tempeh is usually gluten-free. As for soy, tempeh is not soy-free as the main ingredient is soybeans.

When fried up, tempeh gets crispy like bacon does. Hence it can be a good substitute in a BLT. Adding some liquid smoke, cumin, and hot sauce gets it closer to the real thing with none of the cholesterol.

Here’s a recipe for tempeh bacon from the Simple Vegan that takes just 15 minutes and a few simple ingredients.

For a ready-made option, look for Lightlife Smoky Tempeh Strips or Tofurky Smokey Maple Bacon Marinated Tempeh Strips. Both can be found in the refrigerator section along with plain tempeh.

3. Black beans for taco meat

It’s pretty easy to overlook black beans as a superfood. After all, they don’t have the same sexy reputation as the almighty kale or quinoa.

So, why beans as a meat substitute? For starters, they’re packed with protein. Black beans have about 15 grams of protein per cooked cup. Not to mention all the fiber, vitamins, and minerals in black beans.

Beans are a legume, so naturally there’s no soy or gluten in them. Some people worry about the lectins or phytic acid in beans, but both decrease dramatically with soaking and cooking.

You can buy beans dried or canned. If you want to save time, get them canned. You can also buy them dried and cook them yourself on the stove. Either way, beans are incredibly cheap!

Black beans are especially versatile in cooking, so the options are endless. Beans are a common ingredient in burritos, but they also make for a tasty, beef-like taco filling.

A recipe I like: Cookie and Kate’s black bean tacos. Put down 3 of these bad boys, and you’ve packed in at least 24 grams of protein.

4. Impossible and Beyond patties for burgers

If you’re a hardcore meat-lover, the last thing you want to do is trade in your beefy burgers for veggie burgers made from actual vegetables. The good news is that veggie burgers don’t look like mashed peas and carrots anymore.

There are plant-based burgers that look, feel, and taste like beef. Some are even pink in the middle and “bleed” when you cook them!

I’m talking about the Impossible Burger and Beyond Burger. These are the most realistic vegan burgers on the market.

The Impossible Burger is a gluten-free vegan burger made from soy-based heme. Each 4-ounce patty contains 19 grams of protein and only 240 calories. The Impossible Burger is currently only sold in select restaurants, but it’s pretty easy to track down on their store locator.

The Beyond Burger is the most accessible meaty burger made exclusively from plants. A 4-ounce patty contains 20 grams of protein. You can buy the Beyond Burger at most grocery stores in the real meat section. You can also grab a Famous Star at any Carl’s Jr. made with the Beyond Burger!

To cook up the Beyond Burger at home, check out the Southwestern Beyond Burger recipe by What’s Gaby Cooking.

Since you can’t buy the Impossible Burger in grocery stores yet, try this Impossible Burger copycat recipe made by the popular YouTube channel Hellthy Junk Food.

5. Mushroom for a sizzling steak

You’re either going to be offended or in awe of this next vegan meat substitutes: Large mushrooms that somehow turn into a tender steak.

Mushrooms are hit or miss. You either love them or hate them. Personally, I think mushrooms are incredible: They’re nutritious, affordable, and versatile. Like other meat alternatives, mushrooms are mild in flavor, which is good because you want them to take on whatever flavor and spices you use.

In this case, you’ll want either oyster mushrooms or portobello mushrooms. Just make sure they’re pretty large. To make mushroom steak, it’s best to use a barbecue or grill pan to give them that charred look and flavor.

Mushrooms only have about 2 grams of protein per one cup raw. This doesn’t seem like a lot, but keep in mind that mushrooms cook down a ton. You can easily get a couple cups worth of mushrooms in the finished product.

To give this a try yourself, check out this recipe for grilled portobello steaks by Sassy Southern Yankee. These only require 6 ingredients and cook up in just 10 minutes!

6. Beyond Meat Sausage for unbelievable bratwurst

Hot dogs, franks, weenies, bratwursts (whatever you call them)—how are you supposed to substitute this American classic? Fear not, the next time you’re at a barbecue or baseball game, go for the Beyond Sausage.

Beyond Meat recently came out with their take on a plant-based sausage. It comes in three flavors: Original Bratwurst, Sweet Italian, and Hot Italian.

Each link contains 16 grams of protein, which is more than pork sausage. They’re also soy- and gluten-free.

This sausage replacement is great because Beyond Sausages actually taste like pork, and you can use them however you would use real sausages (i.e. hot dogs, soup, side dishes, etc.).

Beyond Sausages are sold mainly at Whole Foods, but you may be able to snag some on Amazon Fresh. They’re popping up at new grocery stores regularly. You can also try them at Veggie Grill restaurants.

If you pick up a package of Beyond Sausages, try these sausage roll-ups (a.k.a. pigs in a blanket) that make for the perfect appetizer.

Side note: For a healthier hot dog, some people have had huge success with cooked carrots. Seriously, check out this carrot hot dog recipe by Where You Get Your Protein.

7. Gardein meatballs for the perfect marinara companion

Sometimes you just need a good meatball sub or some spaghetti and meatballs. Or you may even enjoy meatballs on pizza—no judgment.

Whatever your meatball needs are, you can get your fix with Gardein Meatless Meatballs. Gardein has a vegan meat replacement for basically all the major types of meat, but their meatballs are one of my favorites.

Three meatballs contain 14 grams of protein. Since no one has just three meatballs, you can easily meet your daily protein needs with a couple servings. Like most Gardein products, they contain gluten and soy.

One of the main reasons I recommend Gardein to everyone, even meat-eaters, is because you can find Gardein products almost everywhere. National chains like Target and Walmart carry Gardein, and the prices are pretty affordable.

Gardein has a great meatball marinara recipe on their website. They also have one for a vegan meatball sub.

8. Jackfruit for pulled-pork sandwiches and carnitas

I’ll admit I was highly skeptical of jackfruit the first time I tried it. How could jackfruit taste like meat? It’s a fruit! But as I sampled my jackfruit schnitzel at a vegan cafe in Munich, I found out it’s not like other fruits.

Jackfruit grows in tropical climates like southern India. The actual fruit is huge, often weighing upwards of 50 pounds.

What’s so great about jackfruit as a vegan meat substitute?

Jackfruit has a modest amount of protein clocking in at about 3 grams of protein per cup of fresh jackfruit. That’s higher than most fruits!

Unlike actual pork, jackfruit is high in fiber and low in calories. It also contains many essential vitamins and antioxidants.

You may be wondering: Where the heck do I find this gigantic, meat-like fruit? Your best bet is canned green jackfruit. You can find it at Asian markets as well as Whole Foods and Trader Joe’s. Canned jackfruit is even sold on Amazon.

Check out this recipe for jackfruit carnitas from Yup, It’s Vegan. If you’re a BBQ lover, Minimalist Baker has a great recipe for BBQ jackfruit sandwiches.

9. Seitan for chicken sandwiches

One of my favorite vegan puns is “Hail Seitan.” Once you try seitan, especially in place of chicken, you’ll know why vegans worship this meat alternative.

Seitan is a high-protein substitute for meat that’s made from wheat gluten. It’s made by kneading gluten flour with water. Seitan is difficult to find ready-made in stores, but fortunately, it’s super easy to make at home.

A 3-ounce serving of cooked seitan has approximately 20 grams of protein. The protein comes directly from the gluten. Since gluten is the key ingredient, seitan is not gluten-free. However, it’s soy-free.

To make seitan chicken sandwiches, look for wheat gluten in the baking section of the grocery store. You can also find it for cheap on Amazon. Once you have your gluten, you add water, knead and season it, and simmer it in water or vegetable broth. This is the Sparknotes version, so use a recipe for the best and most chicken-like results.

The Edgy Veg is the queen of seitan. She uses seitan in her YouTube videos to make vegan versions of popular fast-food favorites like the McChicken. Follow her recipe for a vegan chicken sandwich using seitan.

10. Lentils for a healthy meatloaf

Ever wondered what vegans eat on Thanksgiving? If they’re not eating a Tofurky, the main dish is likely a lentil meatloaf.

Lentils are one of my favorite vegan protein sources. Like beans, lentils are ridiculously cheap. There are several different types of lentils, so if green lentils aren’t your jam, just try red lentils.

All lentils contain around 18 grams of protein per cooked cup, and you can get them dried or canned. I prefer to buy them dried in the bulk section because they’re the most cost-effective that way.

If you want a meat substitute that uses whole foods ingredients, try lentils. They’re naturally gluten-free and soy-free, but they still yield a dense texture.

Lentils are commonly used in meatloaf recipes because you can mash them to resemble ground beef. From there, they take on whatever spices you use.

Yummy Mummy Kitchen has a great lentil loaf recipe. There’s an estimated 10 grams of protein per slice! Plus, prep time is only 15 minutes, so you don’t have to reserve this one for special occasions.

11. Quorn for getting your chicken nugget on

Quorn is a vegetarian brand that makes meat replacements typically containing eggs. However, they recently expanded their line of vegan-friendly meats made with no animal products whatsoever.

Their faux chicken products are unlike other chicken alternatives because the main ingredient isn’t soy- or gluten-based. Quorn uses Mycoprotein, a plant-based protein source made from fungi.

Trust me, though—Quorn tastes nothing like fungi. These are perfect for kids or adults who refuse to grow out of the chicken nugget phase.

A 100-gram serving of Quorn nuggets packs about 13 grams of protein. The second ingredient is wheat, so while Mycoprotein itself is gluten-free, Quorn nuggets aren’t gluten-free. They’re soy-free, though.

The Quorn vegan line is relatively new, so it’s still a bit tricky to find. The vegan range is currently only carried at select Kroger-owned stores.

If Quorn hasn’t hit stores near you yet, you can make your own nuggets at home. The Kitchn has a soy- and gluten-free vegan nugget recipe that uses chickpeas as the main ingredient.

You can also look out for other brands that make vegan chicken tenders: Gardein, Trader Joe’s, Morningstar Farms, and Whole Foods 365.

12. TVP for super versatile ground beef

If you want a vegan meat replacement that’s cheap, easy to find, versatile, high in protein, and doesn’t have to be refrigerated, then you are going to love textured vegetable protein. TVP for short.

When you buy TVP, it comes dried. It’s described as “defatted soy flour.” You can think of it as dried chunks of soy flour.

Cooking with TVP is way easier than cooking with ground beef. All you have to do is rehydrate it. You can do this with water, but I prefer vegetable stock to give it some flavor. Then you can cook with it like you would ground beef.

TVP is also super high in protein. The Bob’s Red Mill brand contains 12 grams of protein per ¼ cup dry. It expands when you rehydrate it, so expect to have 1-2 servings once cooked. Bob’s version is also gluten-free, but it’s not soy-free.

How to use TVP? Use TVP like you would ground beef: Tacos, burritos, chili, lasagna, sloppy joes, shepherd’s pie, bolognese sauce, and the list goes on.

My favorite way to prepare TVP is using The Buddhist Chef’s recipe for TVP ground meat. It’s perfect for veganizing Mexican-style dishes and burrito bowls.

13. Tofu for fried chicken

You can do just about anything with tofu. I’ve seen people make EVERY animal product with tofu, even eggs and cheese. But tofu is still a classic vegan meat substitute, and this list wouldn’t be complete without it.

Tofu is made from curdled soybeans. Uncooked firm tofu contains about 22 grams of protein per cup, and it’s naturally gluten-free. It is a soy product, though. Tofu is a bit more processed than tempeh, and it requires heavily on additional flavors to make it tasty.

Let me set something straight real quick: In most cases, tofu isn’t trying to be meat. 99% of the time, tofu is just trying to be tofu.

This is why tofu gets a bad reputation: It must be spruced up a little (or a lot).

With that being said, you can definitely dress up tofu and transform it into a flavorful fried chicken alternative. That’s exactly what Mary’s Test Kitchen has done. Her vegan fried chicken recipe calls for tofu and will shock anyone who ever said anything bad about tofu.

14. Soy curls for steak strips or fajitas

You might be thinking, “How many different ways can vegans reconstruct the soybean?” Honestly, that’s what I thought when I first heard of soy curls. We have tofu, tempeh, TVP, and now…soy curls.

Soy curls are like a hybrid between tempeh and TVP. They’re not as processed as some soy products because the soybean remains intact, but they’re dehydrated like TVP is. Just like TVP, you rehydrate soy curls with water or veggie broth before cooking with them.

As you can imagine, soy curls are not soy-free. They’re gluten-free, however. Each serving, which is ¾ cup dried, has 10 grams of protein. They’re also high in iron and fiber.

Soy curls are only made by one brand: Butler. They’re available on the Butler website, Amazon, and select health food stores.

The reason why soy curls are perfect for steak strips or fajitas is because they come in a stringy shape. You can also cut them up into a “ground beef” texture.

Jill McKeever from Simple Daily Recipes has three recipe books dedicated to vegan soy curl dishes. Check out her recipe for soy curl fajita tacos. She uses an Instant Pot, but the stove will work just fine.

15. King oyster mushrooms for seared scallops

Turning mushrooms into scallops is one of the many ways that vegans are culinary wizards. You’d think it would require magic to create fish out of plants, but they’ve figured out a way. Once again, it involves a tasty fungus: the king oyster mushroom.

There’s about 3.5 grams of protein per uncooked cup of king oyster mushrooms. Mushrooms cook down, so you can pile on 1-2 cups per serving. Serve these up with rice, edamame, or another vegan protein source to ramp up the protein.

This type of mushroom has a long, round stem—that’s where the scallop magic happens. When chopped into 1” pieces, you get medallions that look like scallops. The best part is that the stem has a fishy texture that’s slightly chewy. To maximize the seafood flavor, be sure to add sea vegetables like seaweed or nori.

King oysters aren’t your typical mushrooms. They’re not as common as your typical portobello and shiitake. If you have an Asian market near you, that’s your best bet. Otherwise, check your local health food and speciality stores like Whole Foods.

If you want your mind blown (and your seafood craving satisfied), you need to try king oyster mushrooms as an alternative to scallops. Eat Figs Not Pigs has a great recipe for vegan scallops.

Easy, right?

The great thing about veganizing your favorite meats is that someone has more than likely developed a recipe for it already.

If you’re new to plant-based proteins, I encourage you to step outside your comfort zone a little. Try some whole foods meat substitutes like beans, lentils, and mushrooms, but don’t be afraid to grab a bag of TVP or Gardein the next time you’re at the store.

When you start cooking with meat alternatives, you quickly realize that it’s not the actual meat you crave—it’s the spices, sauces, and marinades that the meat is cooked with.

Which of these meat substitutes do you want to try? Let us know in the comments below!

Complete List of 26+ Best Vegan Protein Sources

November 13, 2018 by Lacey Bourassa 1 Comment

There’s no denying the importance of protein for the human body to function properly. However, that doesn’t mean that meat is your only source of this important macronutrient.

There are a ton of vegan proteins out there, but you may not recognize them as foods that are high in protein.

For example, you might think of nuts and seeds as healthy fats and nut butters and hummus as condiments. While this true, these are also great examples of vegan protein sources.

If protein is important to you, you’ll want to know the best vegan proteins that will keep you full and help you meet your protein requirements.

Fortunately, vegan proteins are both common and easy to prepare.

1. Tofu

Protein: 22 grams per 1 cup, 9 grams per 100g serving

Let’s get the obvious vegan protein source out of the way: tofu, a go-to vegan protein made from curdled soy.

Tofu is a popular meat alternative that’s made by coagulating soy milk. The curds are then pressed and mashed into the spongy, white blocks that get a bad reputation for being tasteless and difficult to prepare. However, like a sponge, tofu absorbs whatever spices, sauces and seasonings you put on it. You can also bake, fry, saute, roast or cook tofu like meat.

Tofu is actually a very versatile vegan protein. It’s used heavily in Asian dishes and can be tossed in stir-fry dishes and vegan protein bowls. You can also crumble tofu like scrambled eggs.

If you fall into the camp that swears they hate tofu, don’t give up on this vegan protein source. You just haven’t found the right cooking method and flavor combination yet.

These high-protein tofu recipes should help:

2. Nuts

Protein: 26-35 grams per 1 cup, 21-24 grams per 100g serving

The protein in nuts depends on the type of nuts. So, here’s a breakdown of the nuts with the highest amount of vegan protein:

Peanuts: 35 grams per 1 cup, 24 grams per 100g serving
Walnuts: 30 grams per 1 cup, 24 grams per 100g serving
Almonds: 30 grams per 1 cup, 21 grams per 100g serving
Pistachios: 26 grams per 1 cup, 21 grams per 100g serving
Cashews: 20 grams per 1 cup, 16 grams per 100g serving

A moderate serving of nuts packs more than half of the average person’s daily protein requirements. Who said overt fats like nuts can’t double as vegan protein sources?

If you snack on almonds throughout the day or turn walnuts into taco “meat,” you’re packing a ton of vegan protein from nuts alone. Nuts also make great salad and vegan protein bowl toppers, and they can even be milled into a flour or meal.

Soaked nuts, especially almonds and cashews, serve as the base of many vegan cheese recipes. All you have to do is soak your nuts overnight and blend with plant milk, spices, and other ingredients. And voila! You have an entirely plant-based cheese sauce that’s high in vegan protein.

High-protein vegan nut recipes:

3. Beans

Protein: 10-17 grams per 1 cup, 5-9 grams per 100g serving

Beans, beans, the magical fruit… Contrary to the children’s song, beans belong to the legume family.

Like nuts, there’s a vast variety of beans, each with a unique flavor and texture:

Black beans: 15 grams per 1 cup, 8 grams per 100g serving
Pinto beans: 15 grams per 1 cup, 9 grams per 100g serving
Kidney beans: 15 grams per 1 cup, 8 grams per 100g serving
Cannellini beans: 10 grams per 1 cup, 5 grams per 100g serving
Navy beans: 15 grams per 1 cup, 8 grams per 100g serving
Mung beans: 14 grams per 1 cup, 7 grams per 100g serving
Adzuki beans: 17 grams per 1 cup, 7 grams per 100g serving

Beans are one of the most affordable foods in the world, making them one of the most accessible vegan proteins. You can buy them canned and in the bulk section. Buying dried beans is cheaper, and they’re easy to prepare—just soak and boil them.

Think beans are just for Mexican dishes? Beans can be used in a variety of ways: veggie burgers, meatballs, casseroles, soups and salads.

High-protein vegan bean recipes:

4. Lentils

Protein: 18 grams per 1 cup, 9 grams per 100g serving

Lentils are another versatile vegan protein in the legume family.

There are six main types of lentils, which are mainly classified by color:

Red lentils
Brown lentils
Green lentils
Yellow lentils
Black lentils
French green (le puy) lentils

If you’re on a budget, this is the vegan protein for you. Like beans, lentils are extremely affordable. You can buy them in the bulk section or dried in pre-measured packages. Lentils also come in cans and other premade packages. Like beans, you cook lentils by boiling them.

This vegan protein is mainly associated with Indian dishes like various curries and dals. However, lentils can be used in many high-protein vegan recipes, such as chilis, sloppy joes, tacos, burgers, soups, stews, “meat” loaves, etc.

High-protein vegan lentil recipes:

5. Chickpeas

Protein: 18 grams per 1 cup, 7 grams per 100g serving

Chickpeas are a fun-shaped legume that also go by the names garbanzo bean, Bengal gram and Egyptian pea. We’ll stick with “chickpeas.”

Chickpeas are one of the most commonly consumed beans in the world, and for good reason. They’re a great source of vegan protein, and they’re high in other nutrients like fiber, folate and iron.

Aside from being super healthy, chickpeas are a delicious and versatile vegan protein. Chickpeas are also a staple in Indian cuisine, adding a great texture and taste to the classic dish Chana Masala.

You can also add chickpeas to salads, soups, stews, burgers and vegan protein bowls. As vegan cooking becomes more popular, people find creative ways to enjoy chickpeas. New recipes include roasted chickpeas, chickpea flour and even chickpea cookie dough.

And, let’s not forget the famous chickpea-based dip: HUMMUS.

High-protein vegan chickpea recipes:

6. Split peas

Protein: 16 grams per 1 cup, 8 grams per 100g serving

Split peas aren’t your average green peas often served with carrots. Yes, they’re both peas, but they’re processed and served differently. Split peas start out as regular peas, but they’re then dried and split (as the name suggests).

This type of pea is another vegan protein in the legume family. They look like lentils and are treated like lentils in some recipes, but they’re technically peas.

Green split pea soup is one of the most common ways to prepare this vegan protein. You can even buy vegan split pea soup in the store, or you can make your own with dried split peas.

Split peas are also used to make dal, stew, curry and split pea patties.

High-protein vegan pea recipes:

7. Edamame

Protein: 13 grams per 1 cup, 11 grams per 100g serving

Soy comes in many different forms, but one of its least processed forms is edamame. Like snap peas, edamame consists of a pod or shell containing young soybeans. Both the pods and the soybeans are edible.

Edamame is commonly used in stir-fries and Asian cuisine. They can also be dried or roasted to eat as a snack. Because they’re so high in protein, pasta companies are beginning to use edamame to make gluten-free, vegan protein-packed pasta.

Like other forms of soy, edamame is a vegan protein that’s affordable, accessible and easy to prepare—both with and without the pod or shell.

High-protein vegan edamame recipes:

8. Tempeh

Protein: 33 grams per cup

Like tofu, tempeh is also made from soy. However, it’s processed a little differently. Rather than coagulating soy milk like tofu, tempeh is made by fermenting soybeans. This means that tempeh is less processed than tofu and usually contains more nutrients like protein and fiber. For this reason, many people consider tempeh to be healthier than tofu since it more closely resembles whole soybeans.

Tempeh can be added to stir-fries or other meals where animal protein is used. It’s also popular for making smoked vegan “bacon.” You can throw tempeh on sandwiches, salads, and vegan protein bowls for extra flavor, texture and nutrients.

If you’ve never tried tempeh, don’t worry—it doesn’t have a strong fermented taste like sauerkraut or kimchi. The texture is chewier and thicker than tofu, but it’s just as versatile.

High-protein vegan tempeh recipes:

9. Veggie burgers

Protein: Approximately 20 grams per patty (depending on brand)

From garden burgers, black bean patties and “bleeding” meat alternatives, veggie burgers have come a long way. Sure, you can throw some veggies and beans into a food processor and make healthy veggie burgers, but those won’t convince a true meat lover.

Enter the Beyond Burger and the Impossible Burger.

Companies are now making veggie burgers as realistic as possible. In 2016, Beyond Meat released the first-ever bleeding Beyond Burger to be sold alongside beef patties in grocery stores. The Beyond Burger is now sold in many national grocers and even some restaurant chains.

The Impossible Burger was also launched in 2016, but it wasn’t nearly as accessible until 2018. Now, you can find one of the most realistic vegan protein sources in certain restaurants.

If you’re looking for realistic vegan protein sources, the Beyond and Impossible burgers should be at the top of your list.

10. Spinach

Photo by Lisa Fotios

Protein: 5 grams per 1 cup, 3 grams per 100g serving

Popeye didn’t chug entire cans of spinach because he loved the taste. This vegan protein was the star of a classic cartoon because of its nutritional content.

Spinach is pretty easy to incorporate into your diet unless you’re a picky eater or have never prepared it before. Simply toss spinach into smoothies for a vegan breakfast high in protein, bulk up salads with spinach or saute it with other veggies in a stir-fry. You can also incorporate this green vegan protein in soups, stews, sandwiches and basically any savory meal.

Once you get over the mental roadblock of eating more greens, consuming more of this vegan protein source becomes second nature. It’s a win-win: you get more protein in your diet AND pack in some greens.

High-protein vegan spinach recipes:

11. Asparagus

Photo by Stephanie Studer

Protein: 5 grams per 1 cup, 3 grams per 100g serving

Asparagus is a delicious vegetable that’s a surprising vegan source of protein.

Whether you buy it frozen or fresh, asparagus makes for a great side dish to practically any savory meal. You can roast, steam or saute asparagus, and it only takes a few minutes to prepare. Talk about maximum taste with minimum effort.

High-protein vegan asparagus recipes:

12. Collard Greens

Protein: 5 grams per 1 cup, 2 grams per 100g serving

Who would have thought of this leafy green as a vegan protein source? If you need another reason to eat more greens, here’s one: protein!

Cooked collard greens are a favorite in the South, but they’re often prepared with bacon and butter. You can easily make Southern-style collard greens vegan, however. Just follow the recipe below for a delicious and high-protein vegan side dish.

Collard greens can also be eaten raw in place of wraps and tortillas.

High-protein vegan collard greens recipes:

13. Seitan

Protein: 28 grams per 4 oz serving (for Sweet Earth Foods brand)

Seitan is a vegan meat replacement made from vital wheat gluten. It’s a high-protein vegan food that’s often smoked and flavored to resemble various types of meats. From deli slices to ribs, seitan offers a texture that’s incredibly similar to chicken, pork and beef.

You can make your own seitan at home with vital wheat gluten and a few other ingredients. Once you have your seitan, you can flavor and prepare it how you’d like. Thinly slice it for high-protein vegan sandwiches or form it into patties to create vegan cutlets.

Like tofu and tempeh, the options are endless with seitan.

To get your imagination running, here are some high-protein vegan seitan recipes to start with:

14. Nutritional yeast

Protein: 8 grams per ¼ cup

Nutritional yeast, or “nooch” as it’s commonly referred to, is one of the top vegan pantry staples. It’s a deactivated yeast that has a nutty and slightly cheesy flavor. It’s flaky in texture and has a yellow-gold color.

You can buy nutritional yeast in the bulk section, condiments section and online. It’s pretty affordable, which is convenient since it’s slightly addicting.

Simply sprinkle nutritional yeast onto your meals. The nutty, cheesy flavor complements salads, chili, steamed veggies and vegan protein bowls. Nutritional yeast can also be used to make vegan mac n’ cheese and Parmesan cheese.

High-protein vegan nutritional yeast recipes:

15. Quinoa

Protein: 8 grams per 1 cup, 4 grams per 100g serving

Quinoa has basically taken the place of brown rice as everyone’s favorite healthy grain. There are several different types of quinoa, usually classified by color (i.e. yellow quinoa, red quinoa, black quinoa, etc.).

For vegans, this amaranth-like grain takes the cake for one of the best vegan protein sources. This is because quinoa is a complete protein, which means it contains all the essential amino acids.

You can use quinoa however you’d use rice. It’s most commonly used as the base of vegan protein bowls. Start with quinoa and pile on the veggies and condiments of your choice for a simple vegan protein-packed meal.

Quinoa is often referred to as a superfood or super grain since it’s high in protein, fiber, vitamins and minerals.

High-protein vegan quinoa recipes:

16. Rice

Photo by Suzy Hazelwood

Protein: 4 grams per 1 cup (cooked), 2 grams per 100g serving

There are two types of people:

People who like brown rice
People who like white rice

Neither one is better than the other, but we will say that brown rice is usually a healthier vegan protein. It’s less processed, significantly higher in fiber and overall contains more nutrients.

If you’re a rice lover, try swapping white rice for brown rice for added vegan protein. Plus, brown rice makes a hearty and filling base for super simple meals.

High-protein vegan rice recipes:

17. Seeds

Protein: 16-31 grams per 100g serving

Seeds is a pretty extensive category, so let’s get specific:

Chia seeds: 4 grams per 1 oz, 16 grams per 100g serving
Flaxseeds: 2 grams per 1 tablespoon, 18 grams per 100g serving
Hemp seeds: 9 grams per 3 tablespoons, 31 grams per 100g serving
Sesame seeds: 25 grams per 1 cup, 17 grams per 100g serving
Pumpkin seeds: 11 grams per 1 cup, 18 grams per 100g serving
Sesame seed butter (a.k.a. tahini): 2 grams per tablespoon, 17 grams per 100g serving

Seeds are high in healthy fat, but as you can see, they’re also high in vegan protein. Like nuts, seeds are extremely versatile and servings can be split up throughout the day.

Chia, flax and hemp seeds are great to include in smoothies. You can soak them for a few minutes to make them easier to blend and digest. Soaked chia seeds and flaxseeds also make for great binding agents or vegan egg alternatives.

Sesame and pumpkin seeds are excellent salad toppers, and pumpkin seeds can even go on top of smoothie bowls and oatmeal.

If you want to get really creative with seeds as a vegan protein source, try tahini. Tahini is like nut butter, but it’s made with sesame seeds. You can drizzle tahini on vegan protein bowls or use it in homemade salad dressings.

High-protein vegan seed recipes:

18. Nut butters

Protein: 6-7 grams per 2 tablespoons, 21-24 grams per 100g serving

Cashew butter. Hazelnut butter. Macadamia nut butter. Walnut butter. Pecan butter. Pistachio butter. The list goes on and on, but peanut butter and almond butter still reign supreme in the nut butter arena.

Peanut and almond butters are typically the most affordable and accessible, so they’re the most popular. Plus, peanut butter makes us feel like kids at heart.

These salty, satisfying spreads are prime vegan protein sources. You can add nut butters to sandwiches, toast, fruit, dressings, sauces, desserts and more. Nut butters also add extra vegan protein to smoothies, oats, and even dishes like Pad Thai.

High-protein vegan nut butter recipes:

19. Soy milk

photo by rawpixel

Protein: 8 grams per 1 cup

Many plant milks aren’t great sources of vegan protein. They’re full of other nutrients, but protein isn’t usually one of them. Soy milk, however, is a healthy alternative to cow’s milk that doubles as a versatile vegan protein source.

Soy milk can be consumed on its own or combined with other ingredients to make smoothies, cereal and even ice cream.

Basically, however you’d use cow’s milk, you can use soy milk instead.

Want to make creamy mashed potatoes? Add unflavored soy milk.

Craving a creamy, frothy latte? Use a soy milk coffee creamer or straight-up soy milk.

Want to add extra protein to your morning smoothie? Use soy milk instead of water.

High-protein vegan soy milk recipes:

20. Grains

Protein: 5 grams per 1 cup

We’ve covered brown rice and quinoa because they’re the most commonly used grains, but they’re not the only ones. Other grains that serve as vegan protein sources include bulgar, wheat berry and barley.

There are countless combinations of grains, legumes and veggies, but if you want to mix it up, try bulgar, wheat berry or barley.

These grains are not only high in vegan protein, but they’re also high in other nutrients. Rice and other grains are usually enriched with nutrients. These cereal grains contain naturally occurring vitamins and minerals like iron and selenium.

You can incorporate these grains how you would with rice and quinoa. Barley is especially common in soups, and bulgar adds vital vegan protein and bulk to salads.

High-protein vegan grain recipes:

21. Hummus

Protein: 19 grams per 1 cup, 7 grams per 100g serving

Are you team hummus or team guacamole? Either way, you can’t deny the delicious, protein-packed dip made from chickpeas.

One gram of protein per tablespoon may not seem like a whopping vegan protein source, but it’s impossible to consume only one spoonful of hummus.

Hummus is super simple to make at home, and it’s also available in most grocery stores. Whether you dip pita chips or bread in it or use it to top salads and buddha bowls, hummus is a crowd favorite that’s secretly high in vegan protein.

High-protein vegan hummus recipes:

22. Soybeans

Protein: 22 grams per 1 cup, 12 grams per 100g serving

The soy family includes tofu, tempeh, edamame, soy milk and, most importantly, soybeans. Not to say that soybeans are better than other forms of soy, but soy products wouldn’t exist without this particular vegan protein.

Soybeans are the whole, unprocessed form of soy.

They’re an important part of many Asian and Indian dishes, and they’re a stellar vegan protein source. Just one cup of cooked soybeans provides nearly half the average person’s daily protein requirement.

The average American consumes plenty of soy without realizing it but rarely consumes the whole soybean. Hopefully, you feel differently about soybeans now that you know how much protein is in one serving.

High-protein vegan soybean recipes:

23. Textured vegetable protein (TVP)

Protein: 12 grams per ¼ cup uncooked (Bob’s Red Mill brand)

Textured vegetable protein (TVP) is like nutritional yeast—once you try it, you can’t get enough of it.

TVP is dried soy used in place of ground meat. It’s the byproduct of soybean oil, so it’s basically dried out soybeans. This means that TVP needs to be rehydrated before you can cook it. Simply soak TVP in water or vegetable broth, and then it’s ready to go.

Like other soy-based vegan proteins, TVP takes on the flavor of whatever seasonings or spices you use. For example, if you want to make ground taco “meat,” you can soak TVP in vegetable broth and cook it in a skillet with taco seasoning.

TVP goes great in tacos, burritos, bolognese sauce, veggie burgers, chilis, sloppy joes, meatballs, etc.

Instead of using minced meat, try out this versatile and inexpensive vegan protein.

High-protein vegan TVP recipes:

24. Oats

Protein: 6 grams per ½ cup uncooked (Bob’s Red Mill brand)

You wouldn’t assume your morning oatmeal counts as a vegan protein source, but it does.

Like other starches, oats are one of the cheapest foods in the world. Vegan protein on a budget? We think yes.

There are many different types of oats, too, ranging in how processed they are: instant oats, rolled oats, steel-cut oats, oat groats, etc.

A lot of people think oats are boring or conclude that they don’t like oats. Like every other food out there, it depends on how you prepare and flavor them. Cook regular rolled oats with soy milk and top with slivered almonds, chia seeds and peanut butter for even more vegan protein. Like your oats sweet? Use a natural sweetener like maple syrup, coconut sugar or dates.

High-protein vegan oat recipes:

25. Spirulina

Protein: 64 grams per 1 cup, 57 grams per 100g serving

Spirulina isn’t the most glamorous vegan protein source, but it’s one that we have to mention. Spirulina has one of the highest protein-to-gram ratios. This vegan protein simply can’t be ignored.

Now, we know what you’re thinking—no one can eat one cup or 100 grams of spirulina. Even if you start your day with one tablespoon of spirulina, that’s still 4 grams of vegan protein from a greens powder.

In addition to being a vegan protein source, spirulina is considered a superfood because it’s dense in nutrients. Even if you don’t rely on spirulina for protein, you can take it to supplement your diet.

Spirulina has fewer applications than other vegan proteins, but it’s still easy to add to smoothies and other beverages. If the taste doesn’t grow on you, you can always resort to spirulina capsules for the nutrition benefits.

High-protein vegan spirulina recipes:

26. Mycoprotein (by Quorn brand)

Protein: 10 grams per vegan naked “chicken” cutlet (63g)

Quorn is a brand of vegan and vegetarian meat replacement. Most of their products are vegetarian, which they contain milk and/or eggs, but Quorn recently started making more vegan products.

Soy is the go-to ingredient for vegan protein alternatives, but Quorn uniquely uses vegan fungi known as Mycoprotein. It’s been used in food since 1985, but it’s still a lesser known vegan protein source. This unique vegan protein sets Quorn apart from other plant-based protein brands like Gardein, Tofurky and Field Roast.

Some of Quorn’s vegan products include “chicken” patties, tenders and cutlets. They also have vegan “fish” sticks.

If you’re looking for convenience meals that are vegan and high in protein, try their vegan naked “chicken” cutlets. Just one serving packs 10 grams of vegan protein.

27. Green Peas

Photo by Rachael Gorjestani

Protein: 8 grams per 1 cup, 5 grams per 100g serving

Frozen peas double as an ice pack and a vegan protein. You probably grew up eating peas and carrots almost every night at dinner. In fact, green peas may have been the first vegetable your parents introduced you to. If you haven’t touched green peas since you “grew up,” think again on this classic vegan protein.

You can toss green peas in a vegetable medley, roast them in the oven or pulverize them in a soup. Craving an American classic? Green peas can bulk up a veggie pot pie with even more vegan protein. Indian dishes like Aloo Matar also call for green peas. Green peas have even debuted in some hummus recipes.

High-protein vegan green pea recipes:

Most of the vegan proteins out there are foods you’ve grown up eating and didn’t realize they were high in protein. How many times in your life have you had peanut butter sandwiches, beans and rice, hummus and oatmeal? Probably more than you can count.

Vegan options have come a long way. This list of vegan proteins proves that you don’t have to rely on vegan protein powders and processed vegan meats to adopt a protein-rich vegan diet.

A vegan diet is naturally high in carbohydrates, but even fats and carbs contain plenty of protein. If you decide to go vegan or give vegan protein a try, hopefully, you see that vegan protein sources are everywhere.

Note: all nutritional data sourced from USDA Food Composition Databases unless otherwise noted.

Main post photo by Lefteris kallergis on Unsplash

The Shocking Truth: How Much Protein Per Day Do We Need?

October 1, 2018 by Lacey Bourassa Leave a Comment

There’s a huge difference between how much protein we think we need per day and how much protein we actually need per day. I, too, have fallen into the trap of believing I was at risk of protein deficiency—especially considering my entirely plant-based diet. However, it turns out that I’m getting more than enough protein from plants alone.

As a vegan in America, the number one question I get is how I get enough protein on a plant-based diet. This led me to wondering: how much protein do I need per day? And how much protein per day can I get from plants?

Should you be worried about protein deficiency?

Western countries like America generally believe the more protein, the better. And yes, we do have specific protein requirements, but protein deficiency is extremely rare because of how easy it is to meet our daily protein needs. In fact, only 3% of Americans are deficient in protein.

Dr. Michael Gregor, the founder of NutritionFacts.org, urges Americans to think about fiber instead of protein. While only 3% of Americans aren’t meeting their protein requirements, a whopping 97% of Americans aren’t getting enough fiber. And 98% are deficient in potassium. Despite our parents telling us to eat our veggies, Dr. Gregor believes these nationwide nutrient deficiencies are due to inadequate plant food intake.

What about where your protein comes from?

What about the source of protein? Americans especially love milk-derived whey protein shakes and lean protein from animal sources but aren’t huge fans of plant-based protein sources. This is because plant-based proteins are often misconstrued for being too low in protein or not containing all of the essential amino acids that make up a complete protein source. It’s time to rethink our relationship with plants and protein because what we’ve been led to believe isn’t all true.

The reality is that how much protein per day satisfies your actual needs is far less than you think. What may be even more shocking to some people is how easily those needs are met with complete plant-based protein sources.

How much protein Americans eat per day

On the spectrum of how much protein is consumed per day, Americans are on the extreme side. Protein is a favorite macronutrient for many reasons: it’s the building blocks of the body, it helps replenish and grow muscles and it speeds wound healing. Bottom line: everyone needs protein to function.

While protein is necessary for many bodily functions, it’s not the only nutrient that Americans should be concerned about. In fact, widespread protein deficiency in America likely won’t happen any time soon. The average American consumes nearly twice the recommended amount of protein per day according to food surveys conducted by the USDA.

The 2015-2020 Dietary Guidelines for Americans even recommends that males between the ages of 14 and 70 reduce their intake of certain animal products. By reducing intake of protein from meat, poultry, and eggs, these males could increase intake of vegetables and other food groups they don’t consume enough of.

As consumption of protein continues to rise, so does the production and consumption of animal-based protein. Americans consume more than three times the global average of meat, with red meat accounting for 58% and processed meat accounting for 22% of meat consumption.

With Americans consuming almost twice their actual needs, you may be wondering what all the excess protein is used for. Since protein isn’t stored by the body, extra protein isn’t used efficiently by the body and actually imposes several burdens on the organs. Excessive protein consumption is also linked to increased risk of heart disease and kidney disease.

Needless to say, Americans are blowing protein requirements out of the water. How much protein you need per day isn’t rocket science, but the rise of high-protein diets has the average American convinced otherwise.

Our daily protein needs

So, how much protein do I need per day? It’s a simple question but with one with many myths surrounding it.

According to the USDA, how much protein you need per day depends on two factors: your sex and age. The USDA Dietary Guidelines generally recommends 46g of protein per day for adult females and 56g of protein per day for adult males.

Experts acknowledge that everybody is different. Although the protein recommendation for adults is between 46-56g, this figure may vary depending on your weight or calorie needs. For example, two people in the same sex and age group may have drastically different body weights, and therefore may have different protein needs.

For a more accurate estimate, the Institute of Medicine of the National Academies says men and women need 0.8g of protein per kilogram of body weight each day.

Calculate your daily protein

One kilogram equals approximately 2.2 pounds. Since America uses the Imperial system, let’s convert that into figures we recognize using this formula:

your body weight (in pounds) ÷ 2.2 (to convert to kilograms) × 0.8g = how much protein per day you need in grams

Take a 130-pound woman, for example:

130 lbs ÷ 2.2 × 0.8 = 47g of protein.

Let’s do the same thing with a 150-pound man:

150 lbs ÷ 2.2 × 0.8 = 54g of protein.

There are certain cases where more protein per day may be necessary:

People in their 60s or older may need 1.0-1.2g of protein per kilogram of body weight due to the risk of sarcopenia, which is the loss of muscle mass with age.
Athletes or people with a very active lifestyle may need extra protein, between 1.3g and 1.8g of protein per kilogram of body weight, for muscle repair.
Bodybuilders can increase their protein consumption to more than 2.0g of protein per kilogram of body weight to reflect an increase in overall calories and build muscle mass.

Getting your protein from plants

If you’ve been getting your protein from animal products your entire life, switching to plant-based sources or incorporating more vegan meals may seem daunting. Rest assured because it’s a lot easier than you think.

Making plant foods your main source of protein isn’t such a crazy idea since all protein is actually made from plants. Animals don’t create protein, they just ingest it. Only plants have the ability to convert nitrogen into amino acids, the building blocks of protein. Dr. Milton Mills, M.D., a physician featured in the documentary “What The Health,” explains that all animal protein is simply recycled plant protein.

With animal protein, you’re getting nutrients from a secondary source—meaning that protein has been ingested, used, and recycled. With plant protein, you’re getting nutrients from a primary source, so that protein hasn’t been ingested or used yet.

Knowing this makes it a lot easier to understand how much protein per day your body needs and fulfill those needs with plant-based protein sources.

How to meet your protein needs with plant-based protein

Think of all the protein you’re currently consuming in your diet. People who are conscious about their health, fitness and protein intake might gravitate towards high-protein animal foods like chicken breast, egg whites and whey protein powder.

It’s very easy to swap out the protein sources you’re used to with plant foods without relying heavily on vegan protein powders. In fact, you can satisfy your daily protein needs on a vegan diet without giving it much thought or effort because you’re probably already consuming plant-based proteins without realizing it.

Plant-based foods that are high in protein include various grains, legumes, nuts, and seeds. Depending on how much protein per day you’re aiming for, you can meet your protein requirements with whole, unprocessed foods (a.k.a. no tofu or vegan protein powders necessary).

Plant foods that are particularly high in protein include:

Lentils, 18g per 1 cup cooked
Almonds, 15g per ½ cup whole
Chickpeas, 15g per 1 cup cooked
Black beans, 15g per 1 cup cooked
Hemp seeds, 10g per 1 tablespoon raw
Tofu, 10g per 1 cup cooked or raw
Quinoa, 8g per 1 cup cooked

If you prefer to consume three large meals per day, aim for 15-20g of protein per meal. Accomplish this by topping your oats or smoothie with hemp seeds and almonds for breakfast. For lunch, toss quinoa in your salad, and swap chicken for tofu or black beans for dinner.

When switching up your diet, creating recipes that are both delicious and nutritious may have a small learning curve. This is where vegan food blogs and vegan cookbooks may come in handy:

High-protein vegan breakfast recipes

High-protein vegan lunch recipes

High-protein vegan dinner recipes

It’s easy to go overboard on protein, but that doesn’t mean you should. Take a step back and consider how much protein you’re consuming. Compare to how much protein per day you actually need—you might be shocked to find out you may be consuming twice as much as your protein requirements.

If you’re thinking about switching to plant-based protein sources, there’s no need to be intimidated. Vegan protein is inexpensive, accessible, and easy to incorporate into your diet. Since all protein originates from plants, you may find many benefits from getting protein straight from the source.

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