Opinion 13 plant-based foods that beat eggs for protein

Think eggs are essential for protein? Think again! Here are 13 nourishing plant-based foods that meet (or beat) an egg for protein, plus easy ways to use them in everyday meals.

Protein is often framed as something you have to get from animal products — like eggs — but plant-based foods tell a much more interesting (and colourful) story!

Many everyday plant-based foods provide just as much protein as an egg, plus extra benefits that eggs can’t match — including fibre for gut health, complex carbohydrates for lasting energy, and a wealth of vitamins, minerals, and antioxidants.

Perhaps the biggest difference? Unlike eggs, plant proteins are naturally cholesterol-free and rich in healthy fats and protective compounds that support heart health and overall well-being. 

Whether you’re moving away from eggs, looking to go fully plant-based, or just want to add more variety to your meals, protein-rich plants (like legumes, soy foods, whole grains, nuts, and seeds) make it easy to build delicious, nourishing dishes.

Meal-building tip: Instead of searching for a single ‘perfect’ protein to replace eggs, try combining several plant-based proteins into your meals for a more well-rounded dish. This way, instead of having one protein source do all the heavy lifting, you’ll have a few working together to create a wealth of micro-nutrients — and a truly satisfying, well-balanced plate!

Ready to crack on? Keep reading for 13 plant foods that deliver serious protein, plus some handy tips and delicious recipes for working more plant-based protein into your diet.

1. Quinoa

4g protein per serve       Serving size: 100g / ½ cup cooked

Containing all nine essential amino acids, quinoa is a complete protein powerhouse that works beautifully as a meal base. Cook up a big batch at the start of the week and pair it with any of your main meals — from salads, stews, and curries, to stir-fries and veggie bakes. Not only is this ancient grain packed with protein, but it’s also loaded with fibre, making it great for your digestive health, too. 

Try these recipes: 

• Maple Pumpkin, Spinach & Quinoa Salad
• Mediterranean Bowl
• Quick Poke Bowl
• Mushroom Quinoa Burgers

2. Firm Tofu

16.5g protein per serve       Serving size: 100g

Tofu contains a whopping amount of protein. It’s also a blank slate flavour-wise, making it one of the most versatile plant protein sources around. Once you know how to season and marinate it, there are countless tofu-based meals you can make (both sweet and savoury) that are gloriously satisfying and nutritious — from crispy tofu stir-fries and hearty curries to poke bowls and loaded salad wraps.

With a little help from ‘eggy’ black salt, tofu also makes a wildly convincing egg substitute in protein-rich dishes like vegan eggs benny.

Try these recipes:

• Tofu Palak ‘Paneer’
• Shredded Tofu Tacos
• The Best Tofu Scramble Ever
• Sausage and Egg Mock Muffin

3. Almonds

6g protein per serve       Serving size: 30g / ⅓ cup

Almonds (and other nuts like peanuts and pistachios) are on equal footing with eggs in terms of their protein content — with the added bonus of fibre, vitamin E, and heart-healthy fats. 

There are so many ways to incorporate these little protein boosters into your meals: Use them to add crunch to baked goods, blend them up into creamy dairy-free sauces, or eat them by the handful as a snack.

Tip: scatter a handful of chopped smoked almonds over roast vegetables, pastas, and stews for a nutty protein boost!

4. Black Beans

8g protein per serve       Serving size: 75g / ½ cup canned

Black beans are affordable, filling, and packed with fibre, making them a great foundation for protein-rich meals. Naturally high in iron, folate, and magnesium, they’re low in fat, and completely cholesterol-free — which gives them a heart-healthy edge over animal-based proteins like eggs.

Want an even bigger protein pay-off? Pair your black beans with grains! Although neither is considered a complete protein on its own, together they create a balanced, high-quality protein profile.

Try these recipes:

• Mexican Black Bean Burrito
• Sweet Potato & Black Bean Chilli
• Nacho Fiesta Salad
• Classic Black Bean Tacos

5. Peanut Butter

8g protein per serve       Serving size: 30g / ⅓ cup

• Nut butter delivers all the protein and nutritional benefits of whole nuts, just in spreadable (or eat-straight-from-the-jar-able) form! To snag the healthiest option, look for natural varieties made from 100% nuts, with no added oils, sugar, or salt.

You’d be surprised how many breakfasts, dinners, and desserts can benefit from a generous scoop of peanut butter. It’s a great way to add extra protein to your smoothies, porridge, granola bowls, stir-fries, Asian-inspired salads, tomato-based stews, and even chocolate brownies 👀

Try these recipes:

• African-Inspired Peanut Stew
• Rice Paper Rolls with Spicy Peanut Sauce
• Banana & Peanut Butter Breakfast Cookies
• Spinach & Peanut Stew

6. Chickpeas

6g protein per serve       Serving size: 75g / ½ cup canned

Chickpeas contain almost all nine essential amino acids, making them an excellent source of high-quality plant-based protein. Like many other plant foods, they’re also low in saturated fat and impressively high in fibre and iron.

With their mild flavour and satisfying texture, chickpeas can add extra protein to all sorts of savoury meals, from creamy curries and pasta dishes to nourishing bowls and sandwiches.

You can even spice and oven-bake chickpeas to create a crispy, protein-rich topping for salads — yum!

Try these recipes:

• Baked Sweet Potato with Red Pesto Chickpeas
• Tangy Chickpea Tuna-less Sandwich
• Hummus Five Ways
• Chickpea Massaman Curry

7. Lentils

5g protein per serve       Serving size: 75g / ½ cup canned

Lentils are considered one of the top plant protein sources, and for good reason: A whopping 25-30% of their calories come from protein! Not only are lentils an easy, nutrient-dense addition for a wide variety of plant-based meals, they’re also extremely budget-friendly — and delicious.

Keep a few cans in your pantry at all times to easily boost soups or salads, or whip up hearty, protein-rich dishes like lentil dahl, bolognese, or curry.

Try these recipes:

• Lentil Almond Meatballs with Spaghetti
• Spinach & Red Lentil Dal
• Lentil Shepherd’s Pie
• Lentil Bolognese with Creamy Polenta

8. Edamame

7g protein per serve       Serving size: 75g / ½ cup canned

When it comes to edamame beans, the protein-packed possibilities are endless! Enjoy seasoned edamame on its own as a moreish snack, or mix it into plant-based noodles, fried rice, stir-fries, poke bowls, and salads for extra bite, nutrients, and flavour. 

You can even incorporate edamame beans into a hearty breakfast to power your day. Simply blend up edamame beans with avocado, and you’ve got yourself some high-protein avocado toast! (Best enjoyed with a squeeze of lime and a sprinkle of bagel seasoning.)

Try these recipes:

• Edamame Three Ways
• Soba Noodles with Edamame, Black Sesame & Spicy Tofu
• Spanakopita with Smashed Edamame and Leek
• Green Goddess Fried Rice 

9. Oats

13g protein per serve       Serving size: 100g dry oats

Oats are surprisingly heavy hitters in the protein department. Not only do they offer solid nutrients, but they also have a naturally low GI — meaning they release energy slowly and keep you feeling satisfied for longer, without the mid-morning crash. Packed with fibre, they also support heart health and steady blood sugar levels. 

Start your day with a bowl of creamy porridge, chilled overnight oats, crunchy granola, or oat-based breakfast muffins. You can even blend oats into a smoothie — they’ll fly under the radar flavour-wise, but add body, staying power, and an extra dose of nourishment.

Try these recipes:

• Chai-Spiced Porridge with Caramelised Apples
• Classic Breakfast Smoothie with Oats
• Hemp & Oat Protein Balls
• Hot Chocolate Porridge 

10. Tempeh

19g protein per serve       Serving size: 100g

In terms of protein per serve, tempeh leaves eggs in the dust. This traditional Indonesian staple is made from fermented soybeans, which is where all that impressive protein comes from. It’s a powerhouse ingredient that truly shines in savoury plant-based cooking. 

Think of tempeh as tofu’s earthier, more robust cousin. It has a firmer bite and a subtly nutty flavour, but like tofu, it soaks up marinades and sauces beautifully, making it incredibly versatile. Slice it and pan-fry it, marinate it and bake it, or crumble it as a hearty mince alternative — either way, you’ll be loading every bite with serious protein.

Try these recipes:

• Tempeh Soul Bowl
• Saté Tempeh with Pan-Fried Bok Choy 
• Lemongrass Tempeh Bánh Mì 
• Tempeh & Tabbouleh Wraps 

11. Pumpkin Seeds

8.5g protein per serve       Serving size: 30g / ⅓ cup

Seeds may be small, but they’re nutritionally mighty! Loaded up with all nine essential amino acids, as well as generous amounts of magnesium, zinc, iron, and heart-healthy unsaturated fats, pumpkin seeds are a top-tier plant-based protein source and easy to add to any meal or snack.

Sprinkle some over salads and soups, scatter them on avocado or peanut butter toast, stir them through overnight oats, or toss them onto roasted vegetables and grain bowls. Sweet or savoury, they add crunch, flavour, and a solid protein boost to almost anything.

12. Seitan

20-25g protein per serve       Serving size: 100g

Seitan is a remarkably convincing meat alternative that you’ll often spot on the menu at plant-based restaurants — but it’s also surprisingly simple to make at home!

Made from wheat gluten, this plant-powered staple is incredibly protein-rich. A typical serve contains several times more protein than a single egg, making it one of the most protein-dense options in the plant-based world.

Slice it into stir-fries, stack it on a sandwich, or roast it as a ‘meaty’ plant-based centrepiece. With its succulent savoury flavour and satisfying bite, seitan proves you don’t need eggs (or any animal products) to easily meet your protein needs. 

Try these recipes:

• Korean BBQ ‘Ribs’
• Seitan ‘Salami’ 
• Braciole Napoletane (Raisin & Pine Nut Seitan Rolls)
• Bourbon ‘Chicken’ 

13. Textured Vegetable Protein (TVP)

25g protein per serve       Serving size: 50g / ½ cup in dehydrated form

Spoiler alert: This one’s a game-changer for high-protein plant-based meals! 

Textured Vegetable Protein (which you’ll see shortened to TVP in most recipes) is a soy-based meat substitute sold in dehydrated, shelf-stable form. Straight from the packet, it just looks like small brown granules or strips — the magic happens when you add hot water! Within minutes, TVP rehydrates into a tender, mince-like texture that absorbs spices and sauces beautifully.

Weighing in at a mind-boggling 50% protein, TVP is your go-to ingredient for making protein-packed bolognese, tacos, chilli, shepherd’s pie, and other hearty, flavour-loaded dishes.

Try these recipes:

• TVP Spaghetti Bolognese
• Classic ‘Meatball’ Sub 
• Crispy Chilli Stir-fry with ‘Beefy’ Soy Strips

All the protein you need, packed into nutrient-dense plants 🌿

And there you have it — delicious, plant-based proof that eggs don’t have the monopoly on protein! 

By building meals around legumes, soy foods, whole grains, nuts, seeds, and other heavy-hitting plant-based protein sources, you can easily meet your protein needs while enjoying even more variety, fibre, and flavour along the way.

Curious how eating more plants could help boost your wellbeing? Scientific studies have revealed many health benefits associated with plant-based eating — including improved heart health, smoother digestion, and even better sleep at night!