Plant-Based Protein Sources You Haven’t Tried Yet

Most people trying to get more plant-based protein turn to standard options like soybeans, lentils, or chickpeas. These are excellent, but they aren’t the only sources available. Many other plant-based foods offer high-quality protein, often with extra health benefits. If you want to add variety to your meals, discover new flavors, or improve your nutrition, the following plant-based protein sources are worth trying.

This guide introduces ten lesser-known plant proteins. It follows simple sentence structure to improve clarity. Each section provides facts, nutrition information, and practical tips. The content is designed to help readers and also work well with search engines.

1. Hemp Seeds

Protein per 3 tablespoons: About 10 grams
Also contains: Omega-3 fats, iron, and magnesium.

Hemp seeds are small, soft seeds with a mild nutty taste. They come from the Cannabis sativa plant but have no psychoactive effects. These seeds are a complete protein, which means they contain all nine essential amino acids your body needs but cannot produce on its own.

Hemp seeds can be eaten raw or cooked. Sprinkle them over smoothie bowls, mix them into oatmeal, or stir them into yogurt. They also blend easily into sauces and salad dressings for added protein and creaminess.

Many people overlook hemp seeds, yet they digest easily and offer a well-rounded amino acid profile. Their soft texture makes them a good choice for people with dental issues or those looking for gentle, high-protein foods.

2. Water Lentils (Duckweed)

Protein per tablespoon (powdered form): Up to 5 grams
Also contains: Iron, vitamin B12 (in fortified versions), fiber

Water lentils, also known as duckweed, grow on the surface of still water. This tiny aquatic plant is a rich protein source and one of the few plant foods that naturally contains B12. Some commercial powders made from water lentils offer over 40% protein content by weight.

Add water lentil powder to smoothies, soups, or energy bars. The mild flavor blends well without overpowering other ingredients.

This plant protein is also environmentally friendly. Water lentils proliferate, use little space, and require fewer resources than many land-grown crops. They’re not widely available in all regions yet, but more brands are starting to sell them as demand for sustainable food increases.

3. Pumpkin Seeds (Pepitas)

Protein per ounce (28g): About 7 grams
Also contains: Zinc, magnesium, and iron.

Pumpkin seeds, often sold as pepitas, are flat, green seeds found inside pumpkins. They offer a rich source of protein and many essential minerals. They also contain healthy fats, which help the body absorb fat-soluble vitamins.

Pumpkin seeds can be eaten raw, roasted, or soaked. They can also be blended into sauces, tossed on salads, or mixed into trail mix. They also work well in baked goods like muffins or energy bites.

Pepitas provide crunch, flavor, and nutrition. Their long shelf life and wide availability make them one of the most practical ways to add more plant protein to your diet.

4. Nutritional Yeast

Protein per 2 tablespoons: 8 to 10 grams
Also contains: B vitamins (especially B12 in fortified versions), fiber

Nutritional yeast is a deactivated yeast with a cheesy, umami flavor. It’s popular among vegans because it adds flavor and protein to many dishes. It’s also one of the few non-animal sources of vitamin B12 when fortified.

Sprinkle nutritional yeast on popcorn, pasta, or avocado toast. Stir it into soups, stews, or sauces to give them a richer taste.

Despite its name, nutritional yeast is not the same as baking yeast or brewer’s yeast. It will not cause dough to rise, and it’s safe to eat directly from the package. This ingredient boosts both flavor and nutrient content with minimal effort.

5. Seitan

Protein per 3-ounce serving: Around 21 grams
Also contains: Small amounts of iron, selenium.

Seitan is made from wheat gluten and has been used in Asian cooking for centuries. Its chewy, meat-like texture makes it a popular meat alternative. It absorbs flavors well and works in many savory dishes.

You can grill it, sauté it, bake it, or simmer it in broth. You can also use it in stir-fries, tacos, sandwiches, or kebabs. Seitan’s texture helps recreate dishes that traditionally rely on meat.

Seitan is not suitable for people with gluten intolerance or celiac disease. But for those who can eat gluten, it’s one of the highest-protein plant-based options available. Making seitan at home requires just flour and water, but many ready-to-cook options exist in stores.

6. Lupini Beans

Protein per 100 grams (about 3.5 oz): 15 grams
Also contains: Fiber, calcium, and potassium.

Lupini beans are a type of bean from the lupin plant. They are common in Mediterranean and South American cuisines. Lupini beans are high in protein and fiber, which supports fullness and gut health.

Lupini beans are sold in jars, cans, or vacuum packs. They are often pickled and eaten as snacks. Some brands now offer them in dried or flour forms for cooking or baking.

Lupini beans have a slightly bitter taste, which disappears after soaking and rinsing. They make a great snack option and also blend well into hummus, dips, or salads.

7. Amaranth

Protein per 1 cup (cooked): About 9 grams
Also contains: Calcium, magnesium, phosphorus.

Amaranth is a small, grain-like seed. Unlike many other grains, amaranth is a complete protein. It also contains anti-inflammatory compounds and fiber.

Cook amaranth as you would quinoa or rice. It becomes soft and slightly sticky, making it a good base for breakfast bowls, grain salads, or even desserts.

Amaranth flour can be used in gluten-free baking. It has a nutty taste and works best when mixed with other flours. For added protein, try it in pancakes, muffins, or flatbreads.

8. Sacha Inchi Seeds

Protein per ounce (28g): About 8 grams
Also contains: Omega-3 fats, vitamin E

Sacha inchi seeds come from a star-shaped fruit native to Peru. These crunchy seeds have a nutty flavor and are high in protein and healthy fats, especially omega-3s, which support brain and heart health.

You can eat sacha inchi seeds as a snack, blend them into smoothies, or use their oil in salad dressings. They are also available in powder form for mixing into shakes or baked goods.

The combination of protein and healthy fat makes Sacha Inchi a strong option for athletes and active individuals. It’s also a good alternative to tree nuts for people with allergies.

9. Black Garlic

Protein per tablespoon: About 1 gram
Also contains: Antioxidants, small amounts of amino acids

Black garlic is made by aging fresh garlic under controlled heat and humidity. This process turns the garlic cloves dark and soft, giving them a sweet, molasses-like flavor.

Black garlic is not a significant protein source on its own, but it complements protein-rich foods. Its antioxidant content and deep flavor make it a brilliant addition to plant-based meals.

Use black garlic in sauces, marinades, or dressings. Mash it into mashed potatoes or spread it on bread. It can enhance the taste of protein dishes like tofu, tempeh, or legumes.

10. Mung Bean Sprouts

Protein per cup (raw): About 3 grams
Also contains: Vitamin C, folate, fiber.

Mung bean sprouts are the young shoots of mung beans. They are crunchy, mild in flavor, and quick to grow at home. While their protein content is modest, they are low in calories and high in nutrients.

Add mung bean sprouts to salads, wraps, or stir-fries. They cook quickly and keep their crunch, adding texture to meals. Sprouting also improves digestibility and nutrient absorption.

Mungbean sprouts are a fast and straightforward option. For a light protein boost with extra freshness

Why You Should Try These New Protein Sources

Switching up your protein sources offers more than variety. Different plants give you different nutrients. Some contain omega-3s, others have fiber, and many provide extra vitamins and minerals. Including a mix of protein sources helps support your overall health.

Here are a few quick tips to get started:

• Try one new protein source each week.
  
• Combine them with familiar meals like oatmeal, salads, or stir-fries.
  
• Check nutrition labels for added sodium in packaged options.
  
• Store seeds and powders in cool, dry places to preserve freshness.

FAQs

What is the best plant-based protein source that is not soy?

Hemp seeds and seitan are two strong options. Hemp seeds are rich in protein and contain healthy fats. Seitan is made from wheat gluten and offers a meat-like texture with high protein content.

Can I get enough protein without eating soy or lentils?

Yes. You can meet your protein needs using foods like pumpkin seeds, lupini beans, amaranth, hemp seeds, and nutritional yeast. A mix of these can provide complete and varied nutrition.

Are these lesser-known proteins safe for daily use?

Most are safe to eat daily in moderate amounts. However, people with food allergies or intolerances should check each ingredient. For example, seitan is not suitable for those with gluten sensitivity.

Where can I buy water lentils or sacha inchi seeds?

You can find them in health food stores or online. Look for products labeled as “duckweed protein powder” or “sacha inchi snacks” on trusted platforms or brand websites.

Do I need to cook these protein sources?

Some require cooking, while others do not:

• Cook before eating: Seitan, amaranth, mung bean sprouts (optional cooking)
  
• Ready to eat: Hemp seeds, nutritional yeast, pumpkin seeds, sacha inchi seeds, black garlic, lupini beans (if pre-packed)
  

Always follow package instructions.

Are these protein sources complete proteins?

Yes, a few of them are complete proteins. These include:

• Hemp seeds
  
• Amaranth
  
• Seitan
  
• Water lentils (in some products)
  

Complete proteins contain all nine essential amino acids. Others can be paired with grains or legumes to form complete proteins.

Can I use these ingredients in smoothies or baking?

Yes. Hemp seeds, sacha inchi powder, water lentil powder, and nutritional yeast work well in smoothies. Amaranth flour and pumpkin seed flour can be used in baking recipes.

Are plant-based proteins enough for muscle building?

Yes. Plant-based proteins can support muscle growth if you eat enough of them and include all essential amino acids. Many athletes build muscle with plant-based diets by eating a variety of protein-rich foods.

Do these plant proteins have other health benefits?

Yes. Many offer more than just protein:

• Hemp seeds provide omega-3s.
  
• Pumpkin seeds support immune function.
  
• Sacha inchi helps heart health.
  
• Black garlic contains antioxidants.
  

How much protein do I need per day?

Most adults need about 0.8 grams of protein per kilogram of body weight. Active people may need more—between 1.2 and 2.0 grams per kilogram. For example, someone weighing 70 kg (154 lbs) may need between 56 and 140 grams of protein per day, depending on activity level.

Are any of these good for people on a gluten-free diet?

Yes. Most of these options are gluten-free:

• Hemp seeds
  
• Lupini beans
  
• Pumpkin seeds
  
• Nutritional yeast
  
• Amaranth
  
• Water lentils
  
• Sacha inchi
  
• Black garlic
  
• Mung bean sprouts
  

Avoid seitan if you follow a gluten-free diet.

Can I give these protein sources to children?

Yes, many are suitable for children in small portions. Choose soft, easy-to-digest options like hemp seeds, amaranth, and lupini beans. Always check for choking risks and consult a pediatrician if your child has food allergies.

Final Words

Adding new plant-based proteins to your meals is easy, nutritious, and rewarding. Whether you need more protein for fitness, energy, or general wellness, these lesser-known foods offer great options. Many are shelf-stable, easy to prepare, and widely available online or in natural food stores.

Try hemp seeds for a protein-packed breakfast, lupini beans for a fiber-rich snack, or water lentil powder for an eco-friendly boost. The key is to keep exploring. Your meals can stay simple and enjoyable while giving your body what it needs.