If you are looking to increase your protein intake without relying on meat, you are in good company. More people than ever are discovering just how easy and delicious it is to get the protein they need from plants. Whether you are fully plant-based, cutting back on meat, or simply curious, this guide covers the 10 best sources of plant-based protein and how to make them work in your everyday meals.
Lentils are one of the most protein-dense plant foods you can add to your diet. They are rich in iron and folate, and incredibly versatile, just as at home in a hearty soup as in a grain bowl or meat-free bolognese. One cup of cooked lentils contains approximately 18 grams of protein.
Fibre FTW: lentils are also one of the richest sources of dietary fibre you will find, with around 15 grams per cup. Great for gut health and for keeping you satisfied between meals.
Edamame, young green soybeans, are one of the highest-protein plant foods around. One cup of cooked edamame contains approximately 17 grams of protein, along with healthy fats and vitamins. They work brilliantly as a snack on their own, tossed through salads, or stirred into stir-fries.
Worth knowing: edamame are also a solid source of dietary fibre, with around 8 grams per cup. That protein and fibre combination is what makes them so genuinely filling.
Chickpeas are one of the most practical plant-based protein sources, with around 15 grams of protein per cup. They are a staple in Middle Eastern and Mediterranean cooking, think hummus, falafel, and curries, but they work just as well roasted as a crunchy snack or blended into sauces.
Fibre hero: chickpeas are one of the best sources of dietary fibre in the plant kingdom, with around 12 grams per cup. That is a big part of why they are so filling and so good for digestive health.
Tofu is made from soybeans and is a go-to protein source for plant-based cooking. It is low in calories, high in protein at around 8 to 10 grams per 100g serving depending on the variety, and takes on the flavour of whatever it is cooked with, making it one of the most versatile ingredients in a meat-free kitchen. Use it in stir-fries, curries, scrambles, or even smoothies.
Tip: If you love the convenience of soy protein but want something ready to cook straight from the freezer, our ‘ingredient’ products like Pea Protein Mince, Soya Mince, Spiced Pieces and Original Pieces are made from high-quality plant protein and work beautifully in any dish that calls for tofu or meat, with much less prep.
Quinoa contains all nine essential amino acids your body cannot produce on its own. One cup of cooked quinoa contains around 8 grams of protein, along with iron and magnesium. Use it as a base for grain bowls, in soups, or as a side dish instead of rice.
Fun fibre fact: quinoa also delivers around 5 grams of fibre per cup, making it a more nutritious swap for white rice than most people realise.
Hemp seeds pack a serious protein punch at around 10 grams of protein per 30g serving, along with omega-3 fatty acids and a range of essential minerals. They have a mild, nutty flavour and are simple to add to your diet: sprinkle them over salads, blend into smoothies, or stir through porridge.
Chia seeds are small but mighty. A 30g serving contains around 5 grams of protein, along with omega-3s and antioxidants. They absorb liquid and expand, making them ideal for chia puddings, overnight oats, and smoothies. They also work as a natural thickening agent in sauces.
Worth knowing: chia seeds are a top source of dietary fibre with around 10 grams per 30g serving. That is a large part of why they are so filling despite being so small.
Almonds are one of the most protein-rich nuts, with around 6 grams of protein per 30g serving. They are also high in healthy fats, vitamin E, and magnesium. Eat them as a snack, stir almond butter through sauces, or scatter sliced almonds over salads for added crunch and nutrition.
Worth knowing: almonds also contribute around 3.5 grams of fibre per 30g serving, making them a smarter snack than most of what you will find in the office kitchen.
Spinach might surprise you. It is one of the most protein-rich vegetables around, with around 5 grams of protein per cooked cup. It is also loaded with iron, calcium, and vitamins A and C. Add it to smoothies, stir through pasta, wilt into curries, or use it as a salad base.
Fibre greens: spinach also contributes around 4 grams of fibre per cooked cup, which adds up meaningfully when you are having a generous serving.
A good-quality plant-based product can give you all the protein you need in a format that is ready to cook in minutes, making it one of the easiest wins for anyone looking to eat more meat-free meals without spending hours in the kitchen.
Fry’s has been making plant-based products packed with high-quality plant proteins for over 30 years, and their range is designed to replace meat in any meal without compromise on flavour or satisfaction.
Try Fry’s Soya Mince in a plant-based bolognese or cottage pie, Fry’s Original Pieces in a stir-fry or chimichurri skewer, or Fry’s Crumbed Schnitzels straight from the air fryer in 8 minutes. Find the full range at fryfamilyfood.com
Worth knowing: because Fry’s products are made from whole plant proteins like soy and peas, they also contain dietary fibre, unlike most conventional meat products. Good protein and good fibre, in one easy freezer staple.
The bottom line: you do not have to choose just one. The best plant-based diets draw protein from a mix of these sources throughout the day, whole foods for the foundations, and convenient products like Fry’s for the nights when you need a quick dinner.