{"id":147702,"date":"2022-04-01T14:29:00","date_gmt":"2022-04-01T13:29:00","guid":{"rendered":"https:\/\/veganuary.com\/high-protein-low-fat-vegan-foods\/"},"modified":"2024-04-24T23:53:49","modified_gmt":"2024-04-24T22:53:49","slug":"high-protein-low-fat-vegan-foods","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-us\/high-protein-low-fat-vegan-foods\/","title":{"rendered":"The Best High-Protein, Low-Fat Vegan Foods"},"content":{"rendered":"\n

Looking for sources of lean vegan protein? Read our guide to the best high-protein vegan foods which are low in saturated fat.<\/strong><\/p>\n\n\n

\n
\"Colourful
Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n

Foods such as chicken breast and egg whites are often hailed as fitness foods due to their high protein and low-fat content, and many people believe animal foods are essential to meet their protein requirements.

However, the growing number of elite athletes thriving on a plant-based diet proves that there are plenty of lean vegan protein sources<\/a>.

Whether you want to optimize your macronutrients or reduce your intake of saturated fat, keep reading for our guide to the best high-protein vegan foods.<\/p>\n\n\n\n

Where do vegans get protein?<\/h2>\n\n\n\n

Protein is abundant in plant-based foods. Vegans can get sufficient protein from tofu, tempeh, seitan, legumes, beans, grains, nuts, seeds, fruits, and vegetables.

One of the most persistent myths about veganism is that vegans can\u2019t get enough protein without animal products in their diet, but this couldn\u2019t be further from the truth.<\/p>\n\n\n\n

How much protein do vegans need?<\/h2>\n\n\n\n

The Recommended Dietary Allowance<\/a> (RDA) for protein is 0.8 grams per kilogram of body weight daily for adults. This averages around 46 grams for adult women and 56 grams for adult men. However, individual protein intake depends on many factors, including current activity levels and fitness goals.

The average American adult consumes<\/a> about 100 grams of protein daily- roughly twice the recommended amount.

If you eat a variety of foods that contain protein with each meal, you don\u2019t need to worry about getting enough protein!<\/p>\n\n\n\n

Best High-Protein, Low-Fat Vegan Foods<\/h2>\n\n\n\n

Seitan<\/h3>\n\n\n\n

Made using vital wheat gluten, seitan is a popular vegan meat alternative and one of the best plant-based protein sources.

Seitan contains around 25 grams of protein, 1.9 grams of fat per 100 grams. Because it doesn\u2019t contain much of the amino acid lysine, consider pairing seitan with foods such as legumes.

Although it\u2019s sold in supermarkets, you can also make seitan at home. It\u2019s a versatile food that you can enjoy in any dish that typically uses meat, such as salad bowls, stir-fries, burritos, curries, and sandwiches.<\/p>\n\n\n

\n
\"Vegan
Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n

Tempeh<\/h3>\n\n\n\n

Tempeh is a great place to start if you\u2019re looking for a high-protein meat alternative to replace chicken in your diet. This processed soy product may not sound appealing on its own, but you\u2019ll be pleasantly surprised by how tasty it is!

It contains 19 grams of protein, 6.4 grams of fat per 100 grams.

You can include tempeh in an array of healthy vegan dishes, such as salads, sandwiches, and stir-fries.<\/p>\n\n\n

\n
\"Vegan
Image Credit: Unsplash<\/figcaption><\/figure>\n<\/div>\n\n\n

Chickpeas<\/h3>\n\n\n\n

Do you prefer to avoid meat alternatives? Try adding chickpeas to your diet for a boost in plant-based protein.

Chickpeas have an impressive nutritional profile and work well in many vegan dishes and snacks, offering 19 grams of protein and 2 grams of fat per 100 grams.

Use chickpeas in healthy veggie curries, salads, atop baked potatoes, or even mash them up for a tuna alternative.<\/p>\n\n\n

\n
\"Chickpea
Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n

Tofu<\/h3>\n\n\n\n

There are so many wonderful things about tofu, and it\u2019s one of our favorite high-protein vegan foods. Its texture and properties make it ideal for creating meat and fish alternatives, and it absorbs flavor well, meaning you can really get creative if you want to.

Tofu has 8.5 grams of protein and 0.8 grams of fat per 100 grams, making it a great vegan protein source for athletes and fitness enthusiasts.

When it comes to cooking with tofu, the options are endless. Enjoy it in salads and buddha bowls, stir-fries, wraps, and so much more. You can even scramble it for breakfast as an alternative to eggs.<\/p>\n\n\n

\n
\"Vegan
Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n

Lentils<\/h3>\n\n\n\n

Legumes are great sources of lean vegan protein, including lentils, peas, and beans.

Lentils contain 9 grams of protein, 0.38 grams of fat per 100 grams, and are easily combined with other protein sources. They can be used in all kinds of dishes, including salads, soups, curries, and even Bolognese.<\/p>\n\n\n

\n
\"Raw
Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n

Oats<\/h3>\n\n\n\n

Oats aren\u2019t just high in fiber and other essential nutrients. They\u2019re also a fantastic source of vegan protein.

Rolled oats contain 13.15 grams of protein, 6.52 grams of fat per 100 grams, and it\u2019s easy to boost the protein intake in any meal using oats, as they\u2019re endlessly customizable.<\/p>\n\n\n

\n
\"Vegan
Image Credit: Pexels<\/figcaption><\/figure>\n<\/div>\n\n\n

For more information about swapping chicken for plant-based foods, check out our Choose Chicken-Free<\/a> campaign. <\/strong>

<\/p>\n\n\n\n


<\/p>\n","protected":false},"excerpt":{"rendered":"

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