One of the members of the Fusion Wellness team has been a lifelong vegetarian. That’s right! Born and raised. No chicken, no bacon, no steak, no turkey on Thanksgiving, or ham at Christmas. She has years of experience in finding Hidden Protein – aka sources of protein that aren’t meat! See her favorites below…
Hi all! These are my best recommendations for some great veggie protein!:
- Chickpeas: Chickpeas are protein rich, and can help you feel full. Toss them onto a salad, blend them into some homemade hummus or grind them with spices and make homemade baked falafel. Protein per cup: 14.5g
- Broccoli: Roasted, sautéed, steamed, or raw, broccoli is delicious no matter how you prepare it. My go-to is to sautée broccoli in garlic and olive oil and add a little salt and pepper (or some red pepper flakes). Top with lemon zest and you have an amazing side dish. Protein per cup (chopped): 2.6g
- Hemp Seeds: A vegetarian’s best friend. These seeds are pretty mild in flavor, so they go well with sweet or savory options – everything from breakfast smoothies, to oatmeal, to salads, to sauces. Protein per cup: 5.3g
- Pepitas/Pumpkin Seeds: Pepitas make a great, tasty snack, and they have a TON of protein, so they’ll keep you feeling nice and satisfied until you’re ready for your next meal. However don’t overdo it. While an excellent source of protein, pumpkin seeds are also high in calories and fat. Protein per cup: 12g
- Tofu: If you aren’t avoiding soy, tofu is a great source for protein. There are many ways to eat tofu. You can blend silken tofu into a smoothie, or drain firm tofu. With firm tofu, I like to put a block between two plates and put something heavy on top, then let the water drain for an hour or so. Next, sautée it in your favorite sauces or spices. You can add it to a stir fry, or even eat it raw! Protein per cup (firm): 20.6g. Protein per cup (soft): 16.2g
- Quinoa: (Pronounced Keen-Wah) Quinoa is a great grain to reach for if you’re looking to add a little bit of extra protein into your diet. With a cook time and style the same as rice, there is no extra time effort to make yourself this nutritious grain. Protein per cup (cooked): 8.1g
- Black Beans: Other beans are great too, but black beans can be used in SO many recipes, it’s astounding. Go simple, with beans and rice, or go big and make yourself a homemade black bean veggie burger (it’s worth the effort, I promise!). Make black bean-mango salsa, or blend it into a dip. The tasty, nutritious options are endless! Protein per cup: 15g
Increasing your protein intake can help you build muscle. But that won’t happen without a workout! In under 10 minutes a day, you could be on your way to the fit body you deserve. Check out these 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)
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