A Dietitian's Top 8 Plant-Based Proteins That Outshine an Egg

High-Protein Plant-Based Foods to Consider

Eggs are a well-known source of protein, typically containing between 6 and 7 grams per serving. However, for those following a plant-based diet or looking to incorporate more plant-based foods into their meals, there are several options that can provide just as much — or even more — protein than an egg. Here’s a look at some of the top high-protein plant-based foods.

1. Tempeh: 18 g of Protein

• Serving Size: 85 g (3 oz)
• Protein Content: 18 g

Tempeh is a fermented soy product known for its firm texture and slightly nutty flavor. Made from whole soybeans, it's not only rich in protein but also contains probiotics that support gut health and overall wellness.

2. Seitan: 15 g of Protein

• Serving Size: 85 g (3 oz)
• Protein Content: 15 g

Seitan is made from vital wheat gluten and is one of the highest-protein plant foods available. Its chewy, meat-like texture makes it a great substitute in many savory dishes. However, it should be avoided by those with gluten intolerance or celiac disease.

3. Oats: 11 g of Protein

• Serving Size: 85 g (~1 cup)
• Protein Content: 11 g

Rolled oats are more than just a breakfast staple. They offer a decent amount of protein, along with fiber, iron, and beta-glucan, which supports heart and digestive health.

4. Soybeans: 10 g of Protein

• Serving Size: 85 g (1 cup)
• Protein Content: 10 g

Soybeans are an excellent source of protein. Unlike many other plant-based proteins, they contain all nine essential amino acids. Edamame, which is young soybeans, can be found frozen in most grocery stores.

5. Tofu: 8.5 g of Protein

• Serving Size: 85 g (~1/5 of a block)
• Protein Content: 8.5 g

Tofu is another soy-based option that comes in various textures, including silken, firm, and extra firm. It has a neutral taste that adapts well to different flavors, making it a versatile protein choice.

6. Lentils: 8 g of Protein

• Serving Size: 85 g (~1 cup)
• Protein Content: 8 g

Lentils are legumes that are packed with protein, iron, and fiber. They cook quickly and absorb seasonings well, making them a great addition to many meals.

7. Black Beans: 6 g of Protein

• Serving Size: 85 g (~1/3 cup)
• Protein Content: 6 g

Black beans are an affordable and nutrient-rich source of protein. They are also high in antioxidants and fiber, making them a healthy choice.

8. Chickpeas (Garbanzo Beans): 6 g of Protein

• Serving Size: 85 g (~1/3 cup)
• Protein Content: 6 g

Chickpeas are a staple in many global cuisines and serve as a simple, inexpensive protein source. They can be used in salads, dips, and many other dishes.

How to Incorporate More Plant-Based Protein into Your Diet

Adding more high-protein, plant-based foods into your daily meals doesn’t have to be complicated. Here are some ideas for each meal:

Breakfast

• Try chickpea flour pancakes or omelets made with mung bean-based egg alternatives.
• Make oatmeal by stirring in chia seeds, flax, hemp seeds, or peanut butter.
• Blend a protein smoothie using soy milk, plant-based protein powder, or silken tofu.
• Prepare quinoa breakfast bowls topped with berries, almond butter, and hemp seeds.
• Swap eggs for a tofu scramble seasoned with turmeric, black salt, nutritional yeast, and veggies.

Lunch

• Enjoy a chickpea salad in lettuce cups or on whole grain bread.
• Create grain bowls with quinoa, edamame, black beans, and a tahini dressing.
• Savor lentil soup or chili served with whole grain toast.
• Make stuffed pita pockets with falafel, hummus, and crunchy vegetables.
• Try a tempeh or extra firm tofu sandwich with avocado and greens.

Dinner

• Make bean-based tacos or burrito bowls topped with guacamole and salsa.
• Prepare pasta with lentil or walnut “meat” sauce.
• Stir-fry seitan with broccoli, bell peppers, and brown rice.
• Serve tofu curry over steamed vegetables and quinoa.
• Try a vegan shepherd’s pie with lentils and mashed sweet potatoes.

Snacks

• Snack on edamame with sea salt.
• Pair hummus with whole grain crackers or carrot sticks.
• Enjoy soy-based yogurt topped with nuts or granola.
• Make a trail mix with almonds, pumpkin seeds, dark chocolate, and dried fruit.

Understanding Daily Protein Needs

The Recommended Dietary Allowance (RDA) for protein is generally 0.8 grams per kilogram of body weight or 0.36 grams per pound. For a 150-pound adult woman, this would equate to about 55 grams of protein per day. However, some research suggests that aiming for 1.2 to 1.6 grams per kilogram per day of high-quality protein may be more optimal, translating to around 82-109 grams for the same individual.

Protein requirements vary depending on factors such as age, sex, health status, and activity level. They may also increase if you're working toward specific goals like building muscle or losing fat.

Key Takeaways

Plant-based foods can offer more protein per serving than an egg, along with fiber that is often missing in animal products. By eating a variety of legumes, grains, soy, and seeds throughout the day, you can easily meet your daily protein needs, regardless of whether you consume animal products or not.