{"id":181842,"date":"2022-03-31T14:29:49","date_gmt":"2022-03-31T13:29:49","guid":{"rendered":"https:\/\/veganuary.com\/high-protein-low-fat-vegan-foods\/"},"modified":"2023-06-27T14:21:09","modified_gmt":"2023-06-27T13:21:09","slug":"high-protein-low-fat-vegan-foods","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-za\/high-protein-low-fat-vegan-foods\/","title":{"rendered":"The Best High-Protein, Low-Fat Vegan Foods"},"content":{"rendered":"\n<p><strong>Looking for sources of lean vegan protein? Read our guide to the best high-protein, low-fat vegan foods to add to your diet.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"817\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl.jpg\" alt=\"Colourful high-protein, low-fat vegan buddha bowl\" class=\"wp-image-147795\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl-400x272.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl-768x523.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl-800x545.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl-150x102.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<p>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.<br><br>However, the growing number of elite athletes thriving on a plant-based diet proves that there are plenty of lean vegan protein sources.<br><br>Whether you want to optimise your macronutrients or reduce your intake of saturated fat, keep reading for our guide to the best high-protein, low-fat vegan foods.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Where do vegans get protein?<\/h2>\n\n\n\n<p>Protein is abundant in plant-based foods. Vegans can get sufficient protein from the following sources:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tofu <\/li>\n\n\n\n<li>tempeh<\/li>\n\n\n\n<li>seitan<\/li>\n\n\n\n<li>legumes (beans, peas, lentils)<\/li>\n\n\n\n<li>grains (quinoa, rice, bulgur, oats, etc)<\/li>\n\n\n\n<li>nuts<\/li>\n\n\n\n<li>seeds<\/li>\n\n\n\n<li>fruits and vegetables have small amounts of protein<br><br>One of the most persistent myths about veganism is that vegans can\u2019t get enough protein without animals in their diet, but this couldn\u2019t be further from the truth. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">How much protein do vegans need?<\/h2>\n\n\n\n<p>The British Nutrition Foundation recommends 0.75 grams of protein per kilogram of bodyweight everyday for adults. However, individual protein intake depends on many factors including current activity levels and fitness goals.<br><br>According to the <a href=\"https:\/\/www.nutrition.org.uk\/healthy-sustainable-diets\/protein\/?level=Health%20professional\" target=\"_blank\" rel=\"noreferrer noopener\">British Nutrition Foundation<\/a>, the average daily protein intake for adults aged 19-64 years is 76 grams per day, which exceeds the recommended amount.<br><br>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<h2 class=\"wp-block-heading\">Best High-Protein, Low-Fat Vegan Foods<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Seitan<\/h3>\n\n\n\n<p>Made using vital wheat gluten, <a href=\"https:\/\/veganuary.com\/en-za\/what-is-seitan\/\" target=\"_blank\" rel=\"noreferrer noopener\">seitan<\/a> is a popular vegan meat alternative and is one of the best sources of plant-based protein.<br><br>According to <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168147\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">USDA<\/a>, seitan contains around 75 grams of protein and 1.85 grams of fat per 100 grams and has all nine essential amino acids. Because it doesn\u2019t contain much of the amino acid lysine, consider pairing seitan with foods such as legumes.<br><br>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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/seitan.jpg\" alt=\"Vegan grilled seitan\" class=\"wp-image-147808\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/seitan.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/seitan-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/seitan-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/seitan-800x533.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/seitan-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Tempeh<\/h3>\n\n\n\n<p>If you\u2019re looking for a high-protein meat alternative to replace chicken in your diet, <a href=\"https:\/\/veganuary.com\/en-za\/how-to-cook-tempeh\/\" target=\"_blank\" rel=\"noreferrer noopener\">tempeh<\/a> is a great place to start. This soy product may not sound appealing on its own, but you\u2019ll be pleasantly surprised by how tasty it is!<br><br>According to <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/174272\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">USDA<\/a>, tempeh contains 20 grams of protein and 10 grams of fat per 100 grams and contains all essential amino acids, making it a complete protein source.<br><br>You can include tempeh in an array of healthy vegan dishes, such as salads, sandwiches and stir fries.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/03\/vegan-tempeh-skewer.jpg\" alt=\"Vegan tempeh skewers - tempeh is a high-protein, low-fat vegan food\" class=\"wp-image-147484\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/03\/vegan-tempeh-skewer.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/03\/vegan-tempeh-skewer-400x300.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/03\/vegan-tempeh-skewer-768x576.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/03\/vegan-tempeh-skewer-800x600.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/03\/vegan-tempeh-skewer-150x113.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: Unsplash<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Chickpeas<\/h3>\n\n\n\n<p>Do you prefer to avoid meat alternatives? Try adding chickpeas to your diet for a boost in plant-based protein.<br><br>Chickpeas have an impressive nutritional profile and work well in many vegan dishes and snacks, offering 20 grams of protein and 2 grams of fat per 100 grams, according to <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173756\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">USDA<\/a>.<br><br>Although they\u2019re not considered a &#8216;complete&#8217; protein source on their own, this doesn\u2019t matter if you\u2019re eating a range of different sources of protein everyday.<br><br>Use chickpeas in healthy veggie curries, salads and jacket potatoes, or even mash them up for a <a href=\"https:\/\/veganuary.com\/en-za\/recipes\/chickpea-tuna-sandwiches\/\" target=\"_blank\" rel=\"noreferrer noopener\">tuna alternative<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/chickpea-buddha-bowl.jpg\" alt=\"Chickpea salad buddha bowl, a high-protein, low-fat vegan meal\" class=\"wp-image-147769\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/chickpea-buddha-bowl.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/chickpea-buddha-bowl-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/chickpea-buddha-bowl-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/chickpea-buddha-bowl-800x533.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/chickpea-buddha-bowl-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Tofu<\/h3>\n\n\n\n<p>There are so many things to love about <a href=\"https:\/\/veganuary.com\/en-za\/how-to-cook-with-tofu\/\" target=\"_blank\" rel=\"noreferrer noopener\">tofu<\/a> and it\u2019s one of our favourite high-protein, low-fat vegan foods. Its unique texture and properties make it ideal for creating meat and fish alternatives and it also absorbs flavour well, meaning you can really get creative if you want to. Other soya products like edamame beans and soya milk will also give your meals a protein boost. <br><br>The nutritional profile can vary from brand to brand, so it&#8217;s worth checking the label (for example, <a href=\"https:\/\/tofoo.co.uk\/products\/naked\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Tofoo Co.&#8217;s Naked Tofu<\/a> has 16.5 grams of protein and 7.8 grams of fat per 100 grams). Tofu is a fantastic vegan protein source for athletes and fitness enthusiasts and it also contains all essential amino acids, making it a complete protein. <br><br>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 your breakfast as an alternative to scrambled egg.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/baked-tofu.jpg\" alt=\"Vegan Baked Tofu Salad\" class=\"wp-image-147755\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/baked-tofu.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/baked-tofu-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/baked-tofu-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/baked-tofu-800x533.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/baked-tofu-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Lentils<\/h3>\n\n\n\n<p>Legumes are great sources of lean vegan protein, including lentils, peas and beans.<br><br>Lentils contain 9 grams of protein and 0.38 grams of fat per 100 grams, according to <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172421\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">USDA<\/a>. The best thing about lentils is that they&#8217;re easy to combine with other protein sources. They can be used in all kinds of dishes including salads, soups, curries and even Bolognese.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"570\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/legumes.jpg\" alt=\"Raw legumes on old rustic wooden table.\" class=\"wp-image-147782\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/legumes.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/legumes-400x190.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/legumes-768x365.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/legumes-800x380.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/legumes-150x71.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Oats<\/h3>\n\n\n\n<p>Oats aren\u2019t just high in fibre and other essential nutrients, they\u2019re also a handy source of vegan protein.<br><br>According to <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2346396\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">USDA<\/a>, rolled oats contain an impressive 13.15 grams of protein and 5.89 grams of fat per 100 grams. And it\u2019s super easy to boost the protein content of a bowl of oatmeal even further &#8211; just add a dollop of nut butter and a sprinkle of seeds!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/porridge-bowl.jpg\" alt=\"Vegan porridge bowl with fruit\" class=\"wp-image-147821\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/porridge-bowl.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/porridge-bowl-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/porridge-bowl-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/porridge-bowl-800x533.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/porridge-bowl-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: Pexels<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>Why not sign up for our free 31-day challenge for more vegan tips and resources? <a href=\"https:\/\/veganuary.com\/en-za\/try-vegan\/\" target=\"_blank\" rel=\"noreferrer noopener\">Try vegan<\/a> with us and we\u2019ll send you meal plans, recipes and a celebrity cookbook!<\/strong><\/p>\n\n\n\n<p><br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Looking for sources of lean vegan protein? Read our guide to the best high-protein, low-fat vegan foods to add to&hellip;<\/p>\n","protected":false},"author":95,"featured_media":147799,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[653,656],"tags":[],"class_list":["post-181842","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-en-za","category-food-en-za"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Best High-Protein, Low-Fat Vegan Foods | Veganuary<\/title>\n<meta name=\"description\" content=\"Looking for lean vegan protein sources? 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