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Best Plant-Based Protein Sources: Beans, Lentils, Tofu & More

By: Cami Eastman, RDN, LD on 09/13/2026

Women's Health Nutrition 101
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Want to eat more plant-based protein but aren't sure where to start? You don't have to become vegan or vegetarian. And you don't need to build every meal around expensive meat substitutes.

Some of the best plant-based protein sources are probably already familiar: beans, lentils, tofu, edamame, nuts, seeds, and whole grains.

Research suggests that eating more plant protein—particularly when it replaces some red and processed meat—can support cardiovascular and metabolic health. But there's an important piece that sometimes gets lost in the “eat more plants” conversation:

Eating plant-based doesn't automatically mean you're getting enough protein or other important nutrients.

Let's look at the benefits of plant protein, the best sources, and simple ways to add more without completely changing the way you eat.

What Is Plant-Based Protein?

Plant-based protein simply means protein that comes from plants rather than animal foods.

Sources include:

  • beans
  • lentils
  • chickpeas
  • peas
  • tofu
  • tempeh
  • edamame
  • soy milk
  • nuts
  • seeds
  • whole grains
  • seitan
  • some plant-based meat alternatives

Even foods we don't usually think of as “protein foods,” such as grains and vegetables, contribute smaller amounts of protein throughout the day.

You also don't have to choose between plant and animal protein. A plant-forward diet might include beans at lunch, fish at dinner, yogurt for a snack, and peanut butter at breakfast.

What Are the Benefits of Plant Protein?

One advantage of plant proteins is that you're rarely getting protein alone.

Beans, lentils, nuts, seeds, and whole grains provide combinations of fiber, vitamins, minerals, and unsaturated fats along with protein. That matters when we look at long-term health.

Large observational studies have found that higher plant-protein intake is associated with lower cardiovascular and overall mortality. But one of the most important findings is that the benefit depends on what you're replacing.

The strongest associations appear when plant protein replaces foods such as red and processed meat. Randomized trials also suggest vegetarian and vegan dietary patterns can improve LDL cholesterol and other cardiovascular risk markers.

This doesn't mean animal protein is inherently unhealthy or needs to disappear from your diet. It means adding more legumes, soy, nuts, seeds, and other minimally processed plant foods can be one way to diversify your protein intake while also increasing fiber and other beneficial nutrients.

What Are the Best Plant-Based Protein Sources?

There isn't one “best” plant protein. Different foods provide different amounts of protein and different combinations of nutrients, so variety is useful.

Here are some options to consider.

Beans

Black beans, kidney beans, pinto beans, cannellini beans, navy beans, and many other varieties provide both protein and fiber.

A typical ½-cup serving of cooked beans provides roughly 7–9 grams of protein, depending on the variety. They're also extremely versatile.

Try beans in:

  • tacos
  • burritos
  • soups
  • chili
  • grain bowls
  • salads
  • quesadillas
  • pasta dishes
  • dips
  • mashed onto toast

And canned beans absolutely count. Rinsing and draining a can of beans is nutritionally just as valid as soaking and cooking dried beans from scratch—and much more realistic for many people.

Lentils

Lentils pack a surprising amount of protein into a small serving. About ½ cup of cooked lentils provides roughly 9 grams of protein, plus fiber, iron, folate, and other nutrients.

They're also available precooked or canned if cooking dried lentils feels like one step too many. Try them in soups, curries, grain bowls, pasta sauce, tacos, or mixed with ground meat.

That last option is an easy way to start increasing plant protein without completely changing a familiar meal. For example, use half lentils and half ground beef or turkey in tacos, chili, sloppy joes, or pasta sauce.

Chickpeas

Chickpeas—or garbanzo beans—provide around 7 grams of protein per ½ cup.

You can use them whole in salads, bowls, curries, wraps, and pasta dishes. You can also roast them, mash them into a sandwich filling, or eat them as hummus.

Hummus isn't as protein-dense as a larger serving of whole chickpeas, but it can still contribute to your overall intake.

Tofu

Tofu is one of the most versatile plant proteins. Depending on the type and brand, ½ cup of tofu can provide roughly 10–20+ grams of protein.

Different textures work for different purposes:

Silken tofu works well in smoothies, sauces, dips, and creamy desserts.

Firm and extra-firm tofu can be baked, air-fried, sautéed, crumbled, or added to stir-fries, bowls, tacos, and sandwiches.

If you've tried tofu once and didn't enjoy it, preparation makes a huge difference. Pressing out excess water, seasoning it well, adding a sauce, and cooking it until the outside develops some texture can create a completely different experience from plain, soft tofu.

Is Soy Protein Healthy?

Soy deserves its own section because few foods have accumulated as many nutrition myths.

For most people, soy foods such as tofu, tempeh, edamame, and soy milk are safe and nutritious sources of protein.

Soy is particularly useful because it provides high-quality protein and contains all nine essential amino acids. One longstanding concern is that soy's naturally occurring isoflavones act like human estrogen and may increase breast cancer risk.

Human research doesn't support that conclusion.

In fact, research in breast cancer survivors has associated soy intake with lower recurrence and mortality, and major cancer organizations no longer recommend avoiding soy foods after breast cancer.

That's an important distinction from early concerns based largely on laboratory and animal research. Whole soy foods are also different from taking concentrated, high-dose isoflavone supplements. We have much stronger evidence supporting foods such as tofu, tempeh, soy milk, and edamame.

What About Soy and Menopause?

Soy isoflavones have also been studied for hot flashes and other menopausal symptoms. Some studies have found improvements in hot-flash frequency, while others have found smaller or no effects.

Overall, the evidence suggests soy may modestly help vasomotor symptoms for some people, but it isn't a guaranteed treatment for hot flashes. That's a bonus rather than the primary reason to eat it.

Soy remains a nutrient-dense source of protein regardless of whether it changes menopausal symptoms.

Tempeh

Tempeh is another soy-based protein, but it's very different from tofu. It's made from fermented whole soybeans and has a firmer, chewier texture.

A ½-cup serving can provide around 15–17 grams of protein, depending on the product.

Tempeh works particularly well sliced or crumbled into:

  • stir-fries
  • sandwiches
  • wraps
  • grain bowls
  • tacos
  • salads

If tofu's texture isn't for you, tempeh may be worth trying.

Edamame

Edamame are immature soybeans and provide both protein and fiber. One cup of cooked edamame can provide around 18 grams of protein.

Frozen shelled edamame can also be one of the easiest plant proteins to keep around. Microwave it and add it to rice bowls, stir-fries, noodles, salads, or snack plates. 

Peas

Green peas provide more protein than many people realize—around 8 grams per cooked cup. They may not provide enough protein to serve as the only protein source at every meal, but they can contribute meaningfully when paired with other foods.

Pea protein is also commonly used in plant-based protein powders and some meat alternatives.

Nuts and Nut Butters

Peanuts, almonds, pistachios, cashews, walnuts, and other nuts contribute protein along with unsaturated fats and other nutrients. For example, 2 tablespoons of peanut butter provide around 7–8 grams of protein.

Nuts and nut butters are especially useful when you need something requiring almost no preparation.

Try:

  • peanut butter on toast
  • almond butter with fruit
  • nuts added to oatmeal
  • peanut sauce with tofu and noodles
  • trail mix
  • peanut butter in a smoothie

Because nuts provide more fat relative to protein than foods like tofu or lentils, they may work better as a protein contributor than the sole protein source when your protein needs are higher.

Seeds

Seeds can add smaller boosts of protein throughout the day.

Options include:

  • hemp seeds
  • pumpkin seeds
  • chia seeds
  • sunflower seeds
  • flaxseeds
  • sesame seeds and tahini

Hemp seeds are particularly protein-rich, with about 9–10 grams in 3 tablespoons. Try sprinkling seeds over cereal, oatmeal, yogurt, salads, soups, or grain bowls.

Again, every food doesn't need to function as a complete protein serving by itself. Small amounts add up across the day.

Whole Grains

Grains are primarily carbohydrate foods, but many also contribute protein.

Examples include:

  • quinoa
  • oats
  • farro
  • whole-wheat pasta
  • brown rice
  • barley
  • whole-grain bread

Quinoa gets a lot of attention as a “high-protein grain,” but you don't need to rely on quinoa specifically. A bowl containing rice + beans, for example, can provide considerably more protein than either food contributes alone.

Seitan

Seitan is made primarily from wheat gluten and can be very high in protein. Depending on the brand, a serving may provide ~15–25+ grams of protein.

Its chewy texture makes it useful in stir-fries, sandwiches, wraps, tacos, and dishes where someone wants something closer to the texture of meat. Because it's made from wheat gluten, it isn't appropriate for people with celiac disease or those who medically need to avoid gluten.

What About Plant-Based Meat Alternatives?

Plant-based burgers, sausages, nuggets, grounds, and other meat alternatives can also provide protein. And they can absolutely have a place in a balanced diet. The fact that something is processed doesn't automatically make it “bad.”

At the same time, different products vary significantly in protein, saturated fat, sodium, fiber, and overall nutrient content. If you're choosing one primarily as a protein source, check the label to see how much protein it actually provides.

Think of these foods as another option, not something you must eat in order to follow a more plant-based diet. Beans, lentils, tofu, and frozen edamame may be cheaper and just as convenient depending on the meal.

Is Plant Protein a “Complete” Protein?

You may have heard that plant proteins are “incomplete” and must be carefully combined at every meal. That's an outdated way of thinking about it.

Proteins are made from amino acids. Nine amino acids are considered essential because your body can't make them and needs to get them from food. Different plant foods contain different amounts of these essential amino acids.

Legumes tend to be lower in certain amino acids that grains provide more of, while grains tend to be lower in amino acids that legumes provide more of.

That's where combinations like these come from:

  • beans + rice
  • peanut butter + whole-grain bread
  • hummus + pita
  • lentils + grains

But you don't need to intentionally combine complementary proteins at every meal. Your body maintains an amino acid pool and can use protein consumed across the day.

If you're eating enough total protein and a varied diet, careful protein pairing usually isn't necessary. 

Can You Get Enough Protein on a Plant-Based Diet?

Absolutely. But “plant-based” doesn't automatically mean high-protein.

Someone eating oatmeal with fruit for breakfast, a vegetable salad for lunch, and pasta with vegetables for dinner may be eating plenty of nutritious plant foods while still getting less protein than they need.

Plant proteins also vary in their essential amino acid content and digestibility. This doesn’t mean they are “bad” or inadequate sources of protein. It simply makes getting enough total protein and eating a variety of protein-rich foods more important as more of your diet comes from plants. Soy foods and legumes can be especially helpful because they tend to provide more protein per serving.

The solution isn’t to obsessively track protein or individual amino acids. Instead, ask a simpler question when building meals: Where is my protein coming from?

If the answer isn’t obvious, consider adding something.

For example:

Oatmeal + berries
→ add soy milk, nuts, hemp seeds, or peanut butter.

Salad + vegetables
→ add chickpeas, lentils, tofu, tempeh, edamame, nuts, seeds, eggs, cheese, chicken, fish, or another protein you enjoy.

Pasta + tomato sauce
→ add lentils, white beans, tofu, edamame, textured vegetable protein, or an animal protein if you eat one.

This approach works whether you're vegan, vegetarian, flexitarian, or simply trying to eat more plants.

Nutrients to Consider on a Plant-Based Diet

Protein isn't the only nutrient that matters. The more animal foods you remove from your diet, the more important it becomes to intentionally replace some of the nutrients those foods provided.

Vitamin B12

Vitamin B12 deserves particular attention because reliable natural plant sources are extremely limited.

People following a vegan diet generally need B12-fortified foods, a B12 supplement, or both.

Iron

Plant foods can provide plenty of iron, but plant-based iron isn't absorbed as efficiently as the form found in meat.

Sources include:

  • lentils
  • beans
  • tofu
  • tempeh
  • fortified cereals
  • pumpkin seeds
  • some leafy greens

Eating vitamin C-containing foods alongside plant sources of iron can improve absorption. For example: beans + salsa, lentils + tomatoes, or fortified cereal + berries.

Calcium

If you're reducing dairy, consider what will replace its calcium. Calcium-set tofu and fortified plant milks can be especially useful.

Not all plant milks are nutritionally equivalent, so checking the label for calcium, vitamin D, and protein can help.

Zinc

Beans, lentils, nuts, seeds, whole grains, and soy foods all contribute zinc. Variety becomes especially helpful if you're eating entirely plant-based.

Vitamin D

Vitamin D can be difficult to obtain through food alone regardless of whether someone eats animal products.

Fortified foods can contribute, and supplementation may be appropriate depending on your intake, lab values, sun exposure, and healthcare provider's recommendations.

Iodine

Iodine can sometimes be overlooked in plant-based diets, particularly if someone doesn't eat dairy or seafood and primarily uses specialty salts that aren't iodized. Iodized salt is a simple source.

If you're considering an iodine supplement, more isn't better. Excess iodine can also affect thyroid function.

What About Soy and Thyroid Health?

Soy doesn't need to be routinely avoided because of thyroid concerns. However, soy can interfere with the absorption of levothyroxine, a medication used to treat hypothyroidism.

That doesn't mean you can't eat tofu or other soy foods while taking thyroid medication. Instead, consistency and appropriate medication timing matter.

If you take levothyroxine, follow your prescribing provider or pharmacist's instructions about how to separate your medication from food and supplements.

Adequate iodine intake is also important for thyroid function.

Easy Plant-Based Meal Ideas

Eating more plant protein doesn't have to mean learning an entirely new style of cooking.

Start with meals you already eat.

Try:

Tacos:
Black beans, lentils, tofu crumbles, or a combination of beans and meat.

Pasta:
Add lentils, white beans, chickpeas, or a lentil-based sauce.

Stir-fry:
Use tofu, tempeh, or edamame with rice or noodles and vegetables.

Grain bowls:
Combine rice, quinoa, or another grain with beans, tofu, edamame, vegetables, and a sauce you enjoy.

Breakfast:
Oatmeal made with soy milk + peanut butter or hemp seeds.

Sandwiches:
Try hummus, mashed chickpea salad, tempeh, or peanut butter.

Soup:
Add beans, chickpeas, split peas, or lentils.

Snack plates:
Pair hummus with crackers and vegetables, nuts with fruit, or edamame with other foods you enjoy.

Smoothies:
Use soy milk, silken tofu, nut butter, hemp seeds, or a plant-based protein powder.

You can also use a 50/50 strategy. Instead of replacing a familiar protein completely, combine it with a plant protein.

Try:

  • ½ ground beef + ½ lentils in tacos
  • chicken + chickpeas in a curry
  • turkey + white beans in chili
  • eggs + black beans in breakfast tacos

Eating more plants doesn't have to be all or nothing.

A Simple Formula for Building a Plant-Forward Meal

Rather than following a complicated recipe, think about three main components:

1. Choose a protein.
Beans, lentils, tofu, tempeh, edamame, seitan—or an animal protein if you include one.

2. Add a carbohydrate.
Rice, potatoes, bread, pasta, tortillas, quinoa, oats, or another grain.

3. Add produce and flavor.
Fresh, frozen, or canned fruits and vegetables + a sauce, dressing, seasoning, cheese, avocado, nuts, seeds, or another flavor you enjoy.

For example:

rice + black beans + peppers + salsa + avocado

or

noodles + tofu + frozen stir-fry vegetables + peanut sauce

or

pasta + white beans + spinach + pesto

Meals don't have to be complicated to be balanced.

Do You Have to Stop Eating Meat to Get the Benefits?

No. This may actually be one of the most important takeaways from the research. The question isn't simply whether plant protein is “healthier” than animal protein.

What one food replaces matters. Some of the strongest associations with better long-term health occur when plant proteins replace red and processed meats.

That doesn't mean you need to eliminate those foods entirely, either. You could start by swapping one or two meals per week, adding beans to a meal that previously contained only meat, or choosing tofu occasionally instead of chicken.

A diet containing beans, lentils, nuts, seeds, fish, dairy, and smaller amounts of meat can also be plant-forward. You get to decide where on that spectrum works for you.

The Bottom Line on Plant-Based Protein Sources

Plant-based proteins can be an affordable, flexible way to add more protein, fiber, unsaturated fats, vitamins, and minerals to your diet. And you have plenty of options beyond tofu.

Try:

beans • lentils • chickpeas • tofu • tempeh • edamame • peas • nuts • nut butters • seeds • whole grains • seitan

You don't need to eat all of them. You don't need to combine the “perfect” proteins at every meal. And you don't need to become vegetarian or vegan.

Start with a plant protein you already like—or one that feels easy to try—and figure out where it naturally fits into foods you're already eating. Over time, variety matters more than perfection.

When Nutrition Support Can Help

If you're interested in eating more plant-based foods but aren't sure how to get enough protein, iron, calcium, or other nutrients, individualized nutrition counseling can help you find an approach that fits your health needs, food preferences, budget, and capacity for meal preparation.

At Nutrition Ally, we focus on practical, evidence-based nutrition rather than rigid food rules.

Schedule a discovery call to learn whether individualized nutrition support might be a good fit for you.

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