We can all agree on the importance of getting enough protein in your diet. But for active individuals, athletes, and vegans, consuming quality, amino acid-rich protein is even more pertinent.
After all, amino acids are what define a protein. This is why so many people use protein powder: many of them contain a healthy dose of essential amino acids, including branched-chain amino acids (BCAAs) which are vital for muscle repair.
While protein powder may seem nutritionally perfect in many ways, it’s a supplement that shouldn’t replace whole foods for every meal. This is why it’s important to know what alternatives to protein powder provide the nourishment you need to properly recover.
The unpopular opinion is this: There’s a limit to how much protein powder you should consume per day, and about 40 to 50g of protein (or around 2-3 scoops, depending on the product) is more than enough (unless you’re a bodybuilder who weighs over 300lbs.)
With concerns about heavy metals and other contaminants found in protein powder (even healthy and organic options), it’s smart to moderate your reliance on processed powder supplements.
To help, here are eleven real food, plant-based alternatives to protein powder that contain all essential amino acids. But first, here are some tips you should know when seeking complete protein foods with the right balance of amino acids.
Understanding ‘Complementary Proteins’, Especially if You’re Vegan
There’s no shortage of protein in plants. But even high-protein vegan foods by themselves are low in or missing one or more essential amino acids that your body needs to thrive.
This is why so many vegan protein powders use a combination of plant protein sources. Consuming the right combination of “complementary proteins” strikes the optimal balance of essential amino acids, forming what’s considered a ‘complete protein.’
Some plant foods, like hemp, soy, and quinoa, are complete proteins with all essential amino acids. Still, they’re often low in at least one of these aminos and are inferior to eating a complementary protein source.
As a rule worth knowing, grains and legumes are considered complementary proteins because when combined deliver adequate amounts of essential amino acids. Also complementary to legumes are nuts and seeds, as they contain tryptophan, methionine, and cystine, and they fill the nutritional gaps where legumes alone are lacking.[1]
Complementary proteins like black beans and brown rice or peanut butter and whole wheat bread are common examples, and in turn, make for popular staples in the modern vegan diet. Understanding these complementary protein sources is key to knowing what alternatives to protein powder are nutritionally sufficient.
Real Food, Plant-based Alternatives to Protein Powder
If you’re thinking about alternatives to protein powder, you may be thinking of other powders. That’s not the focus of this article.
While some of these foods can be ground up into a powdered form, the focus is to discuss real food alternatives to protein powder, and those that contain all essential amino acids. Here are eleven ideas that deliver what your body needs.
Hemp Seeds
Hemp seeds are a protein powerhouse, especially for those following a plant-based diet. Their impressive protein content is just the beginning; with approximately a third of their calories derived from protein, hemp seeds offer about 9.46g of this essential macronutrient per every 30g consumed.
Hemp seeds contain significant amounts of arginine known for heart health benefits, methionine and cystine which play roles in detoxification and metabolic functions, and glutamic acid vital for neurotransmitter synthesis and energy production.
Beyond proteins and amino acids, hemp seeds are laden with other nutrients critical to maintaining good health. They boast an optimal ratio (approximately 3:1) of omega-3 to omega-6 fatty acids—essential for cardiovascular health among numerous other benefits.
The fiber content in these tiny yet mighty seeds aids digestion while helping manage weight by promoting satiety. They are also rich in essential vitamins like vitamin E and minerals, such as phosphorus, potassium, and magnesium.
Spirulina
Spirulina, a type of blue-green algae superfood, is remarkably dense in nutrients. Spirulina boasts about 57g of protein per 100g—making it one of the most potent sources of protein by weight found in nature.
Spirulina contains all essential amino acids required by the body, making it a complete protein—a rarity in the plant kingdom. Among these, leucine and valine stand out; both are BCAAs which play crucial roles in muscle synthesis and repair. Additionally, spirulina is particularly rich in threonine and lysine—amino acids that support immune function and calcium absorption respectively.
It’s loaded with antioxidants like phycocyanin—the pigment responsible for its distinct blue-green color—which combats oxidative stress thereby reducing inflammation and potentially lowering cancer risk according to some studies.
Spirulina supports cardiovascular health through its lipid-lowering effects. It contains gamma-linolenic acid (GLA), an omega-6 fatty acid noted for its anti-inflammatory benefits.[2] Regular consumption can help maintain healthy cholesterol levels—a crucial factor for heart disease prevention.
The nutritional profile doesn’t stop there; spirulina is rich in vitamins A, C, E, and B as well as minerals like iron, zinc, magnesium, potassium, and selenium. This nutrient density makes it particularly valuable for those on vegan diets or anyone seeking to enhance their overall nutrient intake without significantly increasing calorie consumption.
Rice and Beans
The combination of rice and beans is a staple in many cultures around the world, revered not just for its simplicity and affordability but also for its nutritional synergy, particularly when it comes to protein.
When consumed together, these two humble ingredients provide a complete protein source. The amount can vary depending on the types of rice and beans used. However, a typical serving combining one cup of cooked rice with one cup of cooked beans can deliver approximately 12-15g of protein.
What’s remarkable about this pairing is how their amino acid profiles complement each other; grains like rice are typically low in lysine but high in methionine while legumes such as beans have ample lysine but less methionine. Together, they fill each other’s gaps perfectly.
Rice and beans are more than just a protein powerhouse; they’re also rich in dietary fibers, essential minerals like iron, magnesium, and zinc, as well as B vitamins. These components play vital roles in maintaining overall health. The fiber content found in both rice and beans aids digestion while helping to stabilize blood sugar levels.
Hummus
Hummus, a beloved spread originating from the Middle East, is a perfect example of how combining ingredients can elevate their nutritional value—particularly when it comes to protein.
Made primarily from chickpeas (a legume) and tahini (a paste made from sesame seeds), traditional hummus becomes a potent source of plant-based protein that appeals especially to vegans and vegetarians. This creamy blend not only offers about 7-8g of protein per 100g but also provides a balanced profile of essential amino acids thanks to its smart combination of ingredients.[3]
Chickpeas contribute significantly with lysine, an essential amino acid often lacking in many plant foods, while tahini brings methionine into the mix. Together, they form a complete protein profile which is crucial for muscle repair, growth, and general bodily functions.
Hummus is loaded with dietary fiber, healthy fats, vitamins and minerals. The chickpeas used in hummus are an excellent source of fiber which is essential for maintaining digestive health and tahini is rich in beneficial fats including omega-3 fatty acids. This savory spread also provides an array of vital nutrients, such as vitamin B6 alongside magnesium, iron, and zinc.[4]
Peanut Butter Sandwich
The peanut butter sandwich is an excellent example of how simple ingredients can come together to form a nutritionally complete meal. This combination cleverly pairs the rich protein content found in peanuts with the amino acids present in whole grains to create a well-rounded source of essential nutrients.
On average, a sandwich made with two tablespoons of peanut butter and two slices of whole wheat bread provides about 15-20g of protein, making it an easy and delicious protein powder alternative.
Peanuts contain important amino acids like leucine and methionine which grains typically lack. Conversely, whole wheat bread brings lysine to the table—an amino acid that peanuts have less of—thus ensuring that this combo covers all bases/
The peanut butter sandwich is packed with an array of other essential nutrients that contribute to overall health. Peanut butter is a rich source of healthy fats—predominantly monounsaturated fats—that are beneficial for heart health. It also provides vitamin E, magnesium, and antioxidants which collectively support cellular repair and immune function.
Whole wheat bread complements this by adding dietary fiber—which aids in digestion—and B vitamins plus minerals like iron and selenium that play key roles in energy metabolism and antioxidant defense systems respectively.
Amaranth, Quinoa, and Buckwheat
Amaranth, quinoa, and buckwheat stand out in the plant world as rare examples of complete proteins—meaning they each contain all nine essential amino acids all on their own. This characteristic makes them exceptional alternatives to protein powder for those seeking nutrient-dense sources from whole foods.[5]
Starting with amaranth, this ancient grain boasts a remarkable nutritional profile. It provides about 9g of protein per cooked cup (246g), along with key nutrients like iron, magnesium, manganese, phosphorus, and fiber. Amaranth is rich in lysine—an amino acid often limited in grains—which supports calcium absorption and immune function.
Quinoa provides around 8g per cooked cup (185g) and surpasses many grains by offering fiber for digestive health; vitamins B and E crucial for brain function and skin health respectively; minerals like magnesium, iron, and potassium which support metabolic processes.
Buckwheat stands out for its comprehensive nutritional profile, serving as a complete protein with approximately 6g per cooked cup (168g).[6] Unique among plant-based foods, buckwheat is an excellent source of rutin—a potent antioxidant that supports vascular health by enhancing blood circulation and reducing blood pressure.
Buckwheat also provides essential nutrients such as niacin (vitamin B3), which plays a critical role in energy metabolism; manganese, crucial for cognitive function; magnesium for muscle and nerve operation; and copper involved in iron absorption and red blood cell formation.
Tempeh
Tempeh, a traditional Indonesian food made from fermented soybeans, has become increasingly popular worldwide as a plant-based protein source. Its fermentation process not only enhances its flavor but also increases the bioavailability of its nutrients, making it an exceptionally nutritious choice for vegans and vegetarians alike.
A 100-gram serving of tempeh provides around 19g of protein, showcasing its dense protein content which is essential for muscle repair, growth, and overall body function.
The amino acid profile of tempeh is impressive; it’s particularly rich in lysine and methionine—amino acids that are often limited in vegan diets but crucial for various bodily functions including collagen formation and nutrient absorption.[7]
Tempeh offers an array of other nutritional advantages that make it invaluable for vegans. Rich in dietary fiber, it supports healthy digestion and can contribute to better blood sugar control.
It also supplies a robust set of vitamins and minerals including B vitamins (notably B2 and B6), which are essential for energy metabolism and nervous system health; magnesium, which aids in muscle function and relaxation; iron, crucial for oxygen transport; calcium for bone health; and phosphorus, important for repairing cells.
Nutritional Yeast
Nutritional yeast is not only celebrated for its cheesy, nutty flavor but also for its impressive nutritional profile. One of the standout features of this deactivated yeast is its protein content. A typical serving size of 2 tablespoons can provide around 9g of complete protein.
In terms of its amino acid content, lysine and methionine are particularly worth mentioning because they are usually less abundant in other vegan protein sources. While nutritional yeast is rich in protein by weight, relying solely on it to meet daily protein requirements would be impractical due to the volume one would need to consume.
It’s important to see nutritional yeast as part of a broader dietary strategy rather than a standalone solution—think enhancement rather than a cornerstone. I recommend integrating it into meals with complementary proteins such as beans and rice or quinoa.
Nutritional yeast is packed with B vitamins including B12—a nutrient that’s notoriously difficult to obtain from purely plant-based diets without supplementation or fortified foods. Its wealth lies not only in supplementing diets where certain nutrients may be scarce but also in enhancing overall meal flavors without resorting to animal products.
Soy Yogurt
Soy yogurt provides both nutrition and versatility within the plant-based diet, particularly for those seeking alternatives to protein powder and animal-derived products. As a derivative of soybeans—a powerhouse in the world of legumes—soy yogurt carries with it an impressive array of nutritional benefits, chief among them being its protein content.
A typical serving can boast around 6g of high-quality protein with all nine essential amino acids. It’s especially rich in lysine and tryptophan, which are often harder to come by in sufficient quantities through other vegan food sources. These amino acids play crucial roles not just in muscle repair and growth but also in overall bodily functions, including mood regulation and immune system support.[8]
Soy yogurt also provides calcium, vitamin D (when fortified), and magnesium, among other vitamins and minerals, all while providing probiotics beneficial for digestive health akin to traditional dairy yogurts.
Ezekiel Bread
Unlike most commercial bread made from refined wheat or even whole grains alone, Ezekiel bread is made from sprouted grains and legumes, including wheat, barley, beans, lentils, millet, and spelt. This combination not only imparts a rich flavor but also enhances the protein quality and content of the bread.
A single slice typically contains around 4 to 5g of protein—remarkable for a plant-based bread item—and is complete with all nine essential amino acids.
The process of sprouting increases the availability and digestibility of nutrients in Ezekiel bread. Among these nutrients are lysine and methionine—which are found abundantly thanks to the synergistic blend of grains and legumes used in making this bread.
Its high fiber content plays a crucial role in maintaining digestive health, supporting regular bowel movements, and contributing to the reduction of risk factors associated with heart disease, type II diabetes, and certain forms of cancer.
Ezekiel bread offers an abundance of essential micronutrients like B vitamins (notably folate), iron, phosphorus, and magnesium.
Mycoprotein
Mycoprotein is a sustainable and innovative source of protein derived from fungi, and it’s making waves in the world of plant-based protein alternatives. With its high-quality protein content—typically around 11g per half-cup serving—mycoprotein delivers higher levels of lysine and methionine than many other vegan sources.[9]
What truly sets mycoprotein apart in the dietary landscape is its texture and versatility in cooking. Mycoprotein naturally possesses a fibrous consistency reminiscent of meat. This makes it an exceptional option for vegans looking for satisfying substitutes without resorting to heavily processed foods or artificial ingredients.
Quorn products serve as an excellent example of how mycoprotein can be integrated into everyday meals seamlessly. These items range from faux chicken nuggets to meatless sausages, offering consumers convenient yet nutritious alternatives that fit effortlessly into diverse diets.
What’s Your Favorite Protein Powder Alternative
These are just a handful of plant-based foods that offer all essential amino acids and offer great protein powder alternatives. Do you have a favorite alternative to protein powder? Leave a comment below sharing your input or reach out directly and contact me.
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About The Author
This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.
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