The Ultimate Vegan Protein Thread
daffodilsoup
Posts: 1,972 Member
I've noticed some threads lately about vegan protein sources - I give you the Vegan Protein Bible. Don't assume that this list is just for vegans - they are great for "Meatless Monday" menus, or just for anyone looking to add a little variety to their diet!
1. Seitan: If you're not gluten-intolerant, seitan is da bomb dot com. Affectionately dubbed "wheat meat", an 85g serving of seitan packs 90 calories, 1g of fat, and 18g of protein (for those of you keeping track, this is pretty comparable to most MFP listings for the same amount of grilled chicken breast).
Even though I have cut meat from my diet, I'll be the first to say it: meat is delicious. I know, I know, a vegan saying that meat is delicious? I just call it like I see it, man - just do me a favor and don't tell PETA. That's where seitan comes in - with a chewy, toothsome texture, seitan lends itself well to a variety of dishes, from being "chunked" in a stew, to the stuffed star of a vegan Thanksgiving feast. Just look at that sample picture - all the deliciousness of ribs, easy on your conscience (and waistline!)
Seitan is easy to make at home (not to mention that vital wheat gluten is mad cheap on Amazon), but you can also pick up prepared seitan at the grocery store.
If You Only Try One Seitan Recipe, Try This: Seitan Roast Stuffed with Shiitakes and Leeks over at www.theppk.com.
2. Tempeh: Tempeh is a little higher fat and calorie option than seitan, but it is probably my favorite on this list. You wouldn't know it from listening to what it is (fermented soy cake), but it has a very nutty and savory flavor (I've been known to microwave a serving and slap it on a roll - bam, chickenless burger). Trader Joe's makes an incredible 3-grain tempeh. One half of the 8oz. package contains 240 calories, 11g fat and 20g protein. BBQ tempeh was the very first dish my boyfriend ever cooked for me, so maybe that's why it has a special place in my heart.
The vegan community is pretty fond of tempeh in its reuben sandwiches, but I am pretty fond of it all the time.
If You Only Try One Tempeh Recipe, Try This: Tempeh Bacon, Lettuce and Tomato ("TLT") Sandwiches at www.blog.fatfreevegan.com
3. Tofu: I think out of all the foods in the world, tofu has the worst reputation. "It's slimy," they say. "It jiggles!" Most people who aren't into tofu have just probably never prepared it right. Someone once tried to justify their hate for tofu to me by telling me that it didn't taste good "straight out of the package". Well duh, neither does chicken breast. You have to marinate the tofu, drain the tofu, love the tofu. I promise, it's worth it. Don't be scared - I'm here for you.
I'm one of those freaks that likes tofu out of the package (sprinkled into a salad with roasted beets and almonds? Giiiiiirl.), but tofu really is just a blank canvas waiting to be transformed. Tofu can be used for nuggets, stir fries, tofu-ricotta cheese, blended up in smoothies, made into tasty chocolate pudding, or really anything else you can think of. It comes in three different forms: silken, soft, and firm, with the silken being used for smoothies and such, and the firm being used for stir-fries and nuggets.
100g of firm tofu has 70 calories, 4g fat and 8g protein.
If You Only Try One Tofu Recipe, Try This: Blackened Scrambled Tofu & Garlicky Grits from www.theppk.com (Can you tell I have a girl crush on this blog?)
4. Meat Replacements: I'm all for a whole-foods approach to food, but that's not to say that you can't ever indulge in some processed goodness. A quick trip down your frozen foods aisle will open up a world of veggie burgers, "chicken" strips, veggie crumbles, and pretty much anything else your little heart desires.
Meat replacements vary by brand, but my favorite for backyard BBQs is the Boca Vegan Patty, which has 100 calories, 1g fat and 19g protein per patty. They're so delicious, sometimes I even have two.
Honorable Mentions:
The following mentions don't pack as much of a protein punch as the first four, but they are still worth adding to your diet!
1. Beans & Legumes: Black beans, kidney beans, chickpeas and all the rest are tasty additions to soups, stews, and burritos, or just mixed with rice and veggies. One cup of black beans contains 227 calories, 1g fat, 41g carbs and 15g protein.
2. Protein Powder: When I'm not living in China, I use a blend of gemma pea and brown rice protein from trueprotein.com - it winds up being 118 calories and 24.5g protein per scoop. Don't be afraid to supplement, or add this to oatmeal, smoothies, whatever.
3. Almond Butter: I'm not suggesting that people rely on nut butters (heh heh, nut butter) for their protein intake, but adding 1-2 tablespoons to smoothies, breakfast cereals or oatmeal can boost the protein content of any meal, if you have the room in your calories to do it. Two tablespoons of almond butter contains 190 calories and 6g of protein.
Please feel free to add anything I may have forgotten!
1. Seitan: If you're not gluten-intolerant, seitan is da bomb dot com. Affectionately dubbed "wheat meat", an 85g serving of seitan packs 90 calories, 1g of fat, and 18g of protein (for those of you keeping track, this is pretty comparable to most MFP listings for the same amount of grilled chicken breast).
Even though I have cut meat from my diet, I'll be the first to say it: meat is delicious. I know, I know, a vegan saying that meat is delicious? I just call it like I see it, man - just do me a favor and don't tell PETA. That's where seitan comes in - with a chewy, toothsome texture, seitan lends itself well to a variety of dishes, from being "chunked" in a stew, to the stuffed star of a vegan Thanksgiving feast. Just look at that sample picture - all the deliciousness of ribs, easy on your conscience (and waistline!)
Seitan is easy to make at home (not to mention that vital wheat gluten is mad cheap on Amazon), but you can also pick up prepared seitan at the grocery store.
If You Only Try One Seitan Recipe, Try This: Seitan Roast Stuffed with Shiitakes and Leeks over at www.theppk.com.
2. Tempeh: Tempeh is a little higher fat and calorie option than seitan, but it is probably my favorite on this list. You wouldn't know it from listening to what it is (fermented soy cake), but it has a very nutty and savory flavor (I've been known to microwave a serving and slap it on a roll - bam, chickenless burger). Trader Joe's makes an incredible 3-grain tempeh. One half of the 8oz. package contains 240 calories, 11g fat and 20g protein. BBQ tempeh was the very first dish my boyfriend ever cooked for me, so maybe that's why it has a special place in my heart.
The vegan community is pretty fond of tempeh in its reuben sandwiches, but I am pretty fond of it all the time.
If You Only Try One Tempeh Recipe, Try This: Tempeh Bacon, Lettuce and Tomato ("TLT") Sandwiches at www.blog.fatfreevegan.com
3. Tofu: I think out of all the foods in the world, tofu has the worst reputation. "It's slimy," they say. "It jiggles!" Most people who aren't into tofu have just probably never prepared it right. Someone once tried to justify their hate for tofu to me by telling me that it didn't taste good "straight out of the package". Well duh, neither does chicken breast. You have to marinate the tofu, drain the tofu, love the tofu. I promise, it's worth it. Don't be scared - I'm here for you.
I'm one of those freaks that likes tofu out of the package (sprinkled into a salad with roasted beets and almonds? Giiiiiirl.), but tofu really is just a blank canvas waiting to be transformed. Tofu can be used for nuggets, stir fries, tofu-ricotta cheese, blended up in smoothies, made into tasty chocolate pudding, or really anything else you can think of. It comes in three different forms: silken, soft, and firm, with the silken being used for smoothies and such, and the firm being used for stir-fries and nuggets.
100g of firm tofu has 70 calories, 4g fat and 8g protein.
If You Only Try One Tofu Recipe, Try This: Blackened Scrambled Tofu & Garlicky Grits from www.theppk.com (Can you tell I have a girl crush on this blog?)
4. Meat Replacements: I'm all for a whole-foods approach to food, but that's not to say that you can't ever indulge in some processed goodness. A quick trip down your frozen foods aisle will open up a world of veggie burgers, "chicken" strips, veggie crumbles, and pretty much anything else your little heart desires.
Meat replacements vary by brand, but my favorite for backyard BBQs is the Boca Vegan Patty, which has 100 calories, 1g fat and 19g protein per patty. They're so delicious, sometimes I even have two.
Honorable Mentions:
The following mentions don't pack as much of a protein punch as the first four, but they are still worth adding to your diet!
1. Beans & Legumes: Black beans, kidney beans, chickpeas and all the rest are tasty additions to soups, stews, and burritos, or just mixed with rice and veggies. One cup of black beans contains 227 calories, 1g fat, 41g carbs and 15g protein.
2. Protein Powder: When I'm not living in China, I use a blend of gemma pea and brown rice protein from trueprotein.com - it winds up being 118 calories and 24.5g protein per scoop. Don't be afraid to supplement, or add this to oatmeal, smoothies, whatever.
3. Almond Butter: I'm not suggesting that people rely on nut butters (heh heh, nut butter) for their protein intake, but adding 1-2 tablespoons to smoothies, breakfast cereals or oatmeal can boost the protein content of any meal, if you have the room in your calories to do it. Two tablespoons of almond butter contains 190 calories and 6g of protein.
Please feel free to add anything I may have forgotten!
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Oh... my... Gosh...
I'm bumping the hell outta this.0 -
Yum!0
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I am trying to make vegan meals more often, though I am no where close to being 100% vegan as you said, meat is delicious. But I have cut my consumption of animal products about 50%. I tried Morning Star Veggie Corndogs the other day, and I have to say, they're better than regular corn dogs (and they don't make you feel like you have a brick in your stomach).
I go to a Publix and sometimes it's hard to find Vegan items, they have a mini section in the frozen food and vegetable isle, but that's about it.0 -
You're a badass!
So glad you accepted my friend request. Thank you for this post!
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Lentils! One cup is 230 calories and 18 grams of protein. Plus, add some onion, garlic, smoked paprika, and spinach and you have the yummiest, healthiest meal EVER.
Mushrooms also have a surprising amount of protein for their calorie amount. For two cups diced portabellos, you have 44 calories and 4 grams of protein.
Most veggies have more protein than we may think. A stalk of broccoli has 98 calories and 7 grams of protein!0 -
I just had an email discussion with Ginny Messina, author of 'Vegan for Life.' She's an RD with a very evidence-based nutritional science bent, so she is far from the queen of trendy. She said she is writing a blog entry on weight loss for the New Year here: TheVeganRd.com
She suggested upping my protein through protein powders, since I find it hard to break 50 grams of protein while eating 1200 calories. So, I am definitely ordering that protein powder you suggest. Any flavor/sweetening you would recommend? I notice they custom blend everything. I would be using it in a smoothie, or possibly protein balls.
BTW, that seitan and tempeh looks amazing!!0 -
I am transitioning to vegan from being pescetarian for the past 5 months- so thank you for this post!
I use Garden of Life's RAW protein powder as my post-workout protein supplement. 1 scoop is 80 calories with 16-18g of protein (I forget the exact amount). It has NO SWEETENERS at all, not even Stevia, which I like. I tend to blend it with silken tofu for a nice texture and even more protein. Apparently Shakeology is coming out with a vegan version in the next couple of months too; I'll probably check that out too.0 -
OMG TOFU SCRAMBLE is where its at! I was VEGAN for a long time and i still love SoySauge lol0
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Bumped
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Boca burgers really gross me out (probably because I found a moldy stinky one once...)lol.
But everything else looks awesome! Thanks for the tips I've been having a ridiculously hard time getting enough protein!
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Perfect timing, I was just googling vegetarian main dishes and looking for good proteins. You rock!!! :flowerforyou:
Sláinte0 -
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If God did not intend for us to eat animals, why did he make them out of meat?
lol
Seriously, I love threads like this, because I enjoy information on alternative protein sources.0 -
Thank you. My son is 15 and has been vegetarian for 4 years, he convinced 2 of my younger kids and me to go vegetarian a few months ago. We have 11 people in our family so making yummy meals that the other 7 don't notice are meat free is a priority. Your recipe suggestions look delicious.0
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BUMP! Great stuff!0
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Have you tried Gardien burgers yet? They are sooo good! I like pretty much all the Gardien products, plus my local Target carries them.0
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Thanks! Great post. My new years resolution is to transition from vegetarian to vegan. This is very helpful!0
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I might just have to try a couple of your ideas. They sound delicious!!!0
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Very handy thanks. I do eat meat, but can't tollerate dairy or eggs (a vegan carnivore?) So vegan resources are often my friend. 0
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Fantastic post! Here are some additions:
High-Protein Grains: Switching to high-protein grains can really help boost vegan protein intake.
-Quinoa: Use this rice-like grain in place of, well, rice. It packs 9g protein, as well as other nutrients commonly lacking in a vegan diet: iron, calcium, and B vitamins. Quinoa is yummy in cold salads, too -- or use in place of oatmeal.
-Kashi brand cereals: If you are an oatmeal or cold cereal eater, swap your regular cereal brand for Kashi brand. One serving of Go Lean contains 13g protein, 10g fiber, and a good dose of iron, too.
-High-protein bread: Lots of bread brands make high-protein variations, such as Fiber One. I don't do bread but my kids do, so I make sure their PB&Js pack as much protein as possible.
Nuts and Seeds: I know, they are typically high in fat and calorie-dense, but on the bright side, their density makes them filling. Snack on a few almonds. Or add 2 Tablespoons of ground flax seeds to your oatmeal or smoothies. You'll boost the flavor, protein and fiber -- with just a sprinkle.
Field Roast: This is my favorite faux meat brand. It's flavorful and is seitan-based, so it's high in protein and contains no soy (which is kind of hard to find in most meat-less meat products). Field Roast deli slices make for delicious sandwiches, with flavors like Wild Mushroom, Smoked Tomato, and Lentil Sage (my fave).
Holiday "meats": With the holiday season upon us, I can't help but mention a few ideas for those who like traditional holiday centerpieces, such as turkey, there are tasty alternatives.
-Tofurky Roast: Holy moly, this is so tender and juicy, you'll never feel left out on Thanksgiving! I cook mine surrounded by carrots, potatoes, etc. with rosemary, truffle oil, and vegan gravy. Ahhh-mazing.
-Field Roast's Hazelnut Cranberry Roast: If you want to make the carnivores jealous, this classy meat alternative will do just that. It's wrapped in puff pastry, OMG. Not the most calorie-friendly option, but it's the perfect holiday indulgence. Field Roast also makes a Meatloaf, and a Celebration Roast.
- For all you home-cookers out there, my favorite holiday entree is lentil loaf. Even though it goes unnoticed in the final product, I use both red and green lentils, in the spirit of the holiday.
I make my own recipe, which is a variation of the recipe found at MyVeganCookbook.com.
Lastly, I have to plug my favorite vegan protein powder. It is no exaggeration to say that I've spent more than a decade on a quest to find the best protein powder. I found it! Nutribiotic Rice Protein Spectrum Shake. It's non-GMO brown rice that is processed with plant enzymes, not chemicals. It contains a significant amount of not only protein -- 10g in just 62 calories -- but iron, calcium, B vitamins, aminos and more -- all in a spirulina base. I used to make protein smoothies with protein powder, greens powder, sea vegetation mineral powder and a bunch of other nutrient additives. It was incredibly expensive and took up a bunch of space in my cupboards and fridge. Now, I get everything I need and want in Nutribiotic Rice Protein Spectrum Shake. Add some almond or vanilla extract and a peach or banana to sweeten it up a bit, and this smoothie will become your favorite meal of the day!
Oh, and I can personally attest to the deliciousness of the Tempeh Bacon recipe from fatfreevegan. It's a favorite in our house. My kids favorite cold lunch includes a Tempeh BLT.
Thanks so much, daffodilsoup, for writing such a thorough post and for starting a great conversation!0 -
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Bump!0
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This is great, thanks! I copied and pasted to my quick reference "Food" folder 0
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Oooh, I can't believe I forgot to mention a high-protein snack I couldn't live without: Primal Strips. They're soy, mushroom and seitain-based "beef jerky" strips in a variety of flavors from Mesquite to Thai Peanut, which has 74 calories and 10g protein!0
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you're my new fave person. i love you, and this thread!0
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I can't believe no one has shared nutritional yeast yet!
At about 50 calories for 2 tbsp, it's got about 8g of protein in it! (1g fat, 5g carb, 4g fiber)
Love the stuff.0 -
Great additions to this thread, people! I can't believe I forgot nutritional yeast and mushrooms! So glad this helped some people out - vegans and omnivores and everyone in betweenI just had an email discussion with Ginny Messina, author of 'Vegan for Life.' She's an RD with a very evidence-based nutritional science bent, so she is far from the queen of trendy. She said she is writing a blog entry on weight loss for the New Year here: TheVeganRd.com
She suggested upping my protein through protein powders, since I find it hard to break 50 grams of protein while eating 1200 calories. So, I am definitely ordering that protein powder you suggest. Any flavor/sweetening you would recommend? I notice they custom blend everything. I would be using it in a smoothie, or possibly protein balls.
I will definitely have to check out that site! I happen to use the pea/rice blend, but I know Vega is very popular (it's created by a vegan Ironman, but I think it's a little expensive for how much you get) and also SunWarrior raw vegan proteins. I get mine from trueprotein.com because you can customize the mix (and my wallet appreciates it), but I definitely want to try these powders! I don't love protein powder "straight up" mixed with water, but almond milk could be tasty when I get home. Generally I am an "adder", and I mix into into oatmeal, smoothies, and homemade protein bars.
Edited to Add: Gotta give credit where credit is due! The seitan display picture is from the Seitan Ribs recipe at blog.fatfreevegan.com.0 -
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