Vegan protein comes mainly from legumes (beans, lentils, chickpeas and peas), from soya foods such as tofu, tempeh and edamame, and from seitan, which is made from wheat gluten. Nuts, seeds and whole grains add smaller amounts. If you eat a mix of these across the day, most people find their needs fairly easy to meet. The harder part is usually the cooking, because nobody stays interested in a bland block of tofu or a pan of watery lentils for long. This guide covers where the protein is, roughly how much each food gives you, and how to cook each one so you actually want to eat it.
First, a note on the figures: they're approximate, widely published values, and they vary by brand and by cooking method. This is general kitchen information, not medical advice.
How much protein do you need?
A commonly used reference for healthy adults is roughly 0.75–0.8 g of protein per kilogram of body weight per day. That comes to somewhere around 50–60 g a day for many adults. Needs can be higher for older adults, during pregnancy, or if you train hard, and a registered dietitian can give you a figure that fits your circumstances.
Spreading it out is what matters in practice. Give every meal a proper portion of beans, lentils, tofu or tempeh, then add a handful of nuts or seeds somewhere in the day, and you've covered most of it. For a sense of how quickly ordinary foods add up, see our guide to protein in everyday foods.
The main sources, and roughly what they give you
| Food | Protein (approx.) | Best cooked |
|---|---|---|
| Seitan | often 20 g or more per 100 g | Seared hard, then braised or sliced into stir-fries |
| Tempeh | about 19 g per 100 g | Sliced thin and pan-fried, or glazed |
| Firm tofu | about 12–15 g per 100 g | Pressed, then baked, fried or scrambled |
| Edamame (shelled) | about 11 g per 100 g | Boiled for 3–4 minutes; bowls and stir-fries |
| Cooked lentils | about 9 g per 100 g | Dal, soups, warm salads |
| Cooked black or kidney beans | about 8–9 g per 100 g | Chilli, stews, tacos |
| Cooked chickpeas | about 7–9 g per 100 g | Curries, roasted, hummus |
| Peanut butter | about 7 g per 2 tbsp (30 g) | Sauces, dressings, porridge |
| Hemp seeds | about 10 g per 3 tbsp (30 g) | Sprinkled over bowls and breakfasts |
| Oats (dry) | about 5 g per 40 g portion | Porridge, overnight oats |
Plant milks differ a lot too. Soya milk gives about 3 g of protein per 100 ml, while most oat, almond and rice drinks give 1 g or less. So if you drink a lot of plant milk, choosing soya makes a real difference.
What about "complete" protein?
You'll often read that plant proteins are "incomplete". Soya foods contain all the essential amino acids in useful amounts. Most other plant foods run lower in one or another: grains tend to be lower in lysine, and legumes in methionine. You don't need to combine them at every meal, though. A variety of plant proteins over the course of the day covers it, and that's exactly what traditional pairings like dal with rice, or beans with tortillas, have always done.
How to cook each one well
Lentils
Red lentils need no soaking and collapse into a soft, thick dal in 15–20 minutes. Green and brown lentils hold their shape and take 20–30 minutes, and Puy lentils stay firmest of all. Rinse them, cook them in plenty of water or stock, and finish with two things: something sharp, like lemon juice or vinegar, and something rich, like a tempering of whole spices fried in oil. The Red Lentil Dahl Bowl in The Vegan Kitchen is built exactly that way.
Beans and chickpeas
Tinned beans are already cooked, so just rinse and use them. If you cook from dried, soak them overnight and simmer until they're completely creamy inside, because undercooked beans are both unpleasant and harder to digest. Dried red kidney beans need particular care. They contain a natural toxin that gentle cooking doesn't destroy, so after soaking they must be boiled hard for at least 10 minutes before you turn them down to simmer. Tinned kidney beans are already cooked and safe to use.
For crunchy chickpeas, dry them thoroughly on a tea towel, toss them with oil and salt, and roast at 200°C (180°C fan) for 25–35 minutes, shaking the tray now and then.
Tofu
Press firm tofu for 15–30 minutes and tear it into bite-sized pieces. Toss with a little cornflour and oil, then bake at 200°C (180°C fan) for 25–30 minutes, turning once, and add the sauce after cooking rather than before. Our full guide on how to cook tofu takes you through every method step by step.
Tempeh
Tempeh is fermented whole soya beans pressed into a cake. It's firmer, nuttier and more filling than tofu. Some people find it slightly bitter straight from the pack. Steaming or simmering it for about 10 minutes first softens that edge and helps it take on flavour. After that, slice it thinly and fry until crisp, or glaze it with soy, maple and mustard. The Smoky Tempeh Rashers in The Vegan Kitchen make a good weekend breakfast.
Seitan
Seitan is made from vital wheat gluten, so it isn't suitable for anyone who avoids gluten or has coeliac disease. It's dense, chewy and very high in protein. It's best seared in a hot pan until browned, then finished in a sauce or stew so it doesn't dry out. Slice it thinly across the grain for stir-fries and sandwiches.
Edamame
Frozen shelled edamame cook in 3–4 minutes in boiling water. Stir them into fried rice or noodles, pile them onto grain bowls, or blitz them with peas, lemon and garlic for a bright green dip.
Building a protein-rich vegan day
- Breakfast: a tofu scramble on toast, or porridge made with soya milk and topped with peanut butter and hemp seeds.
- Lunch: a grain bowl with edamame, chickpeas and a tahini dressing. The Edamame & Brown Rice Bowl is a good template.
- Dinner: dal and rice, a bean chilli, or crispy tofu with noodles and greens.
- Snacks: roasted chickpeas, hummus with raw vegetables, or a handful of nuts.
To find recipes built around a particular ingredient, try the recipe finder, for example everything with lentils.
Cook once, eat three times. On a quiet evening, cook a big pot of chickpeas or lentils and bake a tray of tofu. Kept in the fridge, they turn a weeknight salad, wrap or bowl into a proper meal in minutes.
Beyond protein: B12 and a few others
Protein is rarely the nutrient that vegans run short of. The one that genuinely needs attention is vitamin B12, which isn't reliably found in plant foods. Vegans typically need to get it from fortified foods, such as some plant milks, breakfast cereals and nutritional yeast, or from a supplement. Iodine, vitamin D, omega-3 fats, iron, calcium and zinc are also worth knowing about. For advice about your own needs, speak to your doctor or a registered dietitian.
Common mistakes
- Treating vegetables as the protein. A plate of roast vegetables is lovely, but it still needs a portion of legumes, tofu or tempeh.
- Garnish-sized portions. Two tablespoons of chickpeas scattered over a salad is a garnish. Aim for a generous handful or more.
- Undercooking beans and lentils. They should be soft right through, never chalky in the middle.
- Timid seasoning. Legumes and soya foods need salt, acid and fat to taste of anything.
- Relying on one food. Variety is better for flavour and for nutrition.
Once these basics are second nature, it's worth browsing the wider plant-based collection for cuisines that have been cooking this way for centuries.
Questions people ask
Which vegan foods have the most protein?
Per 100 g, seitan and tempeh are usually the highest, followed by firm tofu, edamame and cooked lentils. Hemp seeds and peanuts are protein-rich too, but you eat them in smaller amounts.
Can you build muscle on a vegan diet?
Many people do. The principles are the same as for anyone: enough total protein and energy, spread across the day, alongside regular resistance training. Soya foods, seitan and legumes make that easier. If you have specific performance goals, a registered dietitian or sports nutritionist can help.
Do I need protein powder?
Not necessarily. Most people can meet their needs from food. A pea or soya protein powder can be convenient if your appetite is small or your needs are high, but it's an option, not a requirement.
Is it fine to eat soya regularly?
Tofu, tempeh, edamame and soya milk have been eaten for centuries and are widely regarded as part of a healthy diet for most people. If you have a specific medical condition or take regular medication, check with your doctor.