Top 5 Plant-Based Proteins to Try – A Dietitian’s Guide to Nourishing Choices

With more people embracing plant-based eating—whether for health, environmental, or ethical reasons—it's essential to make sure you're still meeting your protein needs. Fortunately, plants offer plenty of delicious and nutrient-rich protein sources that can fit beautifully into any diet.

As a registered dietitian, I often hear the question, “Can you really get enough protein from plants?” The answer is yes—if you're thoughtful about your choices.

Plant-based protein options are not only abundant but also incredibly nutritious, fiber-rich, and versatile. Whether you're fully plant-based or just looking to cut back on animal products, here are five powerhouse proteins I highly recommend incorporating into your meals:

1. Tofu

Protein per ½ cup (firm tofu): ~10g

Tofu is made from soybeans and has been a staple in Asian cuisines for centuries. It’s mild in flavor, which makes it a great canvas for bold marinades, spices, and sauces. I love using it in stir-fries, baked dishes, or even grilled. Bonus: it’s a complete protein, meaning it contains all nine essential amino acids.

Dietitian Tip: Press tofu for 20–30 minutes before cooking to improve its texture and help it absorb flavour better....or better yet, buy firm tofu and it will hold its shape while cooking. MY family likes it fried in a little olive oil to make the outside cripy but the middle is still soft and fluffy.

2. Chickpeas

Protein per ½ cup (cooked): ~7g

Chickpeas (aka garbanzo beans) are protein-rich legumes packed with fiber, iron, and magnesium. They’re the key ingredient in hummus and falafel but can also be tossed into salads, stews, or even roasted for a crunchy snack.

Dietitian Tip: Try making a simple chickpea salad with lemon, olive oil, and fresh herbs for a quick protein-packed lunch. They are also great mashed as an alternative to tuna.

3. Lentils

Protein per ½ cup (cooked): ~9g

Lentils come in various colors—brown, green, red, black—and each offers slightly different flavors and textures. They cook quickly and don’t require soaking, making them perfect for weeknight meals. Lentils are also rich in iron, folate, and soluble fibre, which helps support heart and gut health.

Dietitian Tip: Add lentils to soups, curries, or pasta sauces for a boost of protein, fibre and heartiness.

4. Quinoa

Protein per 1 cup (cooked): ~8g

Technically a seed, quinoa is often categorized as a whole grain. It's one of the few plant foods that's a complete protein and also gluten-free, making it a great option for people with dietary restrictions. It has a slightly nutty flavour and a light, fluffy texture.

Dietitian Tip: Use quinoa as a base for grain bowls, or mix it into veggie burgers and stuffed peppers.

5. Tempeh

Protein per ½ cup: ~15g

Tempeh is a fermented soybean product with a firm, chewy texture and a rich, earthy flavor. Thanks to its fermentation, it’s easier to digest for many people and supports gut health. It’s extremely high in protein and versatile—perfect for stir-fries, sandwiches, or even crumbled into sauces like a plant-based “bolognese.”

Dietitian Tip: Steam tempeh before marinating to reduce any bitterness and help flavours absorb more deeply. This can also be fried, like tofu, and used as an alternative to meats in a stir fry.

Meeting your protein needs on a plant-based diet is absolutely doable with a little planning and variety. Incorporating these five nutrient-dense foods not only boosts your protein intake but also adds flavor, texture, and essential nutrients to your meals.

Whether you're meat-free every day or just a few days a week, these plant proteins are worth a spot on your plate.

Cheers to your health!

Sarah Abdula

Certified Dietitian, Nutritionist & Founder of Welcome 2 Wellness