Vegan Protein Replacements (Plant-Based Protein Sources)

Your complete guide to vegan protein replacements. Perfect for new vegans who aren't familiar with vegan foods or if you are interested in increasing your protein intake.

A common concern that people may have when it comes to a vegan diet is whether or not you can get the right balance of vitamins and nutrients that you need for your body to flourish and function. Protein is one of the biggest issues people who follow a vegan diet worry about because a lot of protein that people get from their diets is animal protein from animal products.

Whether or not getting enough protein is actually a valid concern is a topic for another article, save to say that there are plenty of vegan and vegetarian protein substitutes. In this post I want to explore what vegan protein substitutes there are and how you can add them to your diet. Many of these are now readily available in your local grocery store.

Legumes

Beans, lentils, chickpeas, peas, and soybeans are all high in protein and can be used in a variety of dishes such as stews, salads, and soups. This is one of the easiest ways to add a protein source to your vegan diet. You will find that you can even use these things in sweet dishes to up your protein count such as using black beans in brownies and enjoy a protein boost through drinking soy milk or get pea protein through pea milk. Often milks like this are fortified so have added b vitamins which are essential to the diet.

Nuts and seeds

Almonds, cashews, pumpkin seeds, chia seeds, and hemp seeds are all good sources of protein and can be eaten as snacks, added to smoothies or salads. They are another great way to add a source of protein to a meal without even thinking about it. Nut butters count too so a peanut butter sandwich is a great source of protein for fussy children for example.

Tofu and tempeh

Tofu and tempeh: both are made from soybeans and are excellent sources of protein. Tofu can be used in stir-fries, salads, and smoothies, while tempeh can be used as a meat substitute in sandwiches or burgers. This is a really versatile ingredient to use and can take on lots of flavours. 

Quinoa

Quinoa: is a high-protein grain that can be used as a side dish or in salads. Many people love eating quinoa instead of things like pasta, potato, or wild rice. 

Seitan

Seitan is a protein-rich meat alternative made from wheat gluten that can be used in dishes like stir-fries, stews, and sandwiches. You may regard seitan as being quite flexible when it comes to using it in your main meals. 

Nutritional Yeast

Nutritional yeast is a deactivated yeast that is high in plant proteins and can be used as a cheese substitute in recipes. It also contains the elusive vitamin B12 and a range of vitamin B so is well worth fitting into your diet. Some vegan cheeses will also have added protein in them. 

Protein powder

Plant-based protein powders: made from ingredients such as peas, hemp, and brown rice, these powders can be added to smoothies or used in recipes to boost protein content. Other things like spirulina is also high in protein. Although a vegan protein powder is by no means necessary, it can be useful if you are sincerely worried you are not getting enough protein. Add to shakes, smoothies, desserts, cookies, etc.

Quorn

Quorn is one of the most popular protein and soy-based products that you can get and enjoy as part of a vegetarian diet. These days you can get prepared pieces of Quorn like nuggets or fillets, or enjoy Quorn mince as meat substitutes. You can add mince to pies and pasta dishes along with vegetable-based sauces.

Jackfruit

The jackfruit, also known as the jack tree, is a species of tree in the fig, mulberry, and breadfruit family. It is something that can be cooked and it shreds very similar in consistency to that of pulled pork. It takes on flavours and is a great addition to a plant-based diet and an excellent vegan protein replacement.

It's important to note that while these vegan protein substitutes are high in protein, they may not contain all of the essential amino acids and fatty acids that your body needs and are not likely to be a complete protein source. This is why you need to consider a balance. Eating a variety of plant-based protein sources throughout the day can help ensure that you get all of the amino acids you need. Take a look at Cheat Day Designs who have created a poster / printout you can refer to which details grams of protein per serving so you can ensure you have adequate protein intake.

Pros and cons of vegan protein substitutes

While there are a variety of reasons as to why you might follow a vegan diet it is is important to weigh up some of the pros and cons of these vegan protein substitutes and to ensure that you are getting as much of a balanced diet as possible. Here are some of the the things I think are relevant to consider when considering your protein intake and how much protein you need. 

Pros of vegan protein substitutes:

• Plant-based protein sources tend to be lower in saturated fat and higher in fiber compared to animal-based protein sources. This can help improve heart health and reduce the risk of chronic diseases.
• Vegan protein substitutes are typically lower in calories than animal-based sources of protein, making them a good option for those trying to lose weight or maintain a healthy weight.
• Plant-based protein sources are generally more sustainable and eco-friendly than animal-based protein sources, as they require less water, land, and energy to produce.
• Plant-based foods offer a wider variety of health benefits - nutrients, vitamins, and minerals that are important for overall health.

Cons of vegan protein substitutes:

• Some vegan protein substitutes can be more expensive than animal-based protein sources, particularly if they are specialty items such as plant-based protein powders or seitan.
• It is also worth mentioning that some of the vegan protein substitutes mentioned above have the same consistency and texture as some meat products. This can put people off but can also be seen as a positive for people who have made the switch in their diet and are getting used to the change. Many soy products today are so alike their meat inspired originals that some people cannot tell the difference.
• Vegan protein sources may not contain all of the essential amino acids in the same proportions as animal-based protein sources. However, this can be easily addressed by consuming a variety of protein sources throughout the day.
• Some plant-based proteins may contain antinutrients such as phytic acid or lectins that can interfere with the absorption of other nutrients. However, this can be minimized by soaking, sprouting, or cooking these foods before consuming them.
• For those who are not used to eating vegan food or a plant-based diet, transitioning to vegan protein replacements may require some time to adjust to the taste and texture of these foods.

Overall, the pros of vegan protein replacements outweigh the cons, particularly when it comes to improving overall health, sustainability, and environmental impact.

Remember, as part of a healthy diet to include plenty of whole grains, high fibre foods, and ancient grains as well as fresh fruit and vegetables.

So there you have it, everything you need to know about what is a vegan protein substitute and how you may use them in your diet, as well as understanding the pros and cons for adding them into it. Like with any lifestyle choice you have, it is all about finding the right balance for you. 

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