The Best Plant-Based Protein Foods

To ensure you get the protein you need from your diet, mixing up the types of high protein food you eat is essential. Variety is not only the spice of life but also the key to a healthy diet whether you’re vegan, veggie or just love a bit of everything!

The Importance of Protein

Protein is essential to our body’s nutrition as a central element of our skin, muscle, internal organs, eyes, nails and hair. It is a significant contributor to having a healthy immune system.

Its benefits don’t stop there, though! Protein provides our body with essential minerals and vitamins, including B vitamins and zinc.

High Protein Plant-Based Foods

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If you are intrigued to know more about the best plant-based protein foods, read on!


Believed to originate from China, tofu is a soya product which is also known as bean curd. It is created from condensed soy milk and processed in a similar way to how cheese is made.

Tofu is regarded as a strong source of protein. For every 100g of tofu, there is approximately 8g of protein. It is often added to recipes to improve the amount of protein in the dish!

Tofu is often used as a meat substitute in many vegan and vegetarian inspired dishes. How it is cooked varies, but it is usually stir-fried or baked in the oven. Some recipes will use tofu to increase the creaminess of the dish, such as in soups.

Fried tofu and salad


Quinoa is a seed originating from South America and is thought to be part of the staple of the Incas. Nowadays, you may be familiar with the sought-after seed as many proclaim its extensive health benefits in both the UK and US.

Quinoa comes from the same family as:

  • Spinach
  • Chard
  • Beets

However, it is often used as a wheat-free alternative to couscous, rice and bulgur wheat.

There are many health benefits to quinoa; there is around 4g of protein for every 100g of cooked quinoa. The seed is also known to have all 22 amino acids, which makes it a fantastic alternative to couscous and rice as a form of carbohydrate.

A quinoa bowl and salad


A pulse is defined as an eatable seed grown in a pod. There are various kinds of pulses belonging to the family. Each varies in how much protein they provide. Pulses include the following:

  • Lentils (100g = 8-9g of protein)
  • Beans such as pinto, butter, black-eyed, soya, kidney, edamame, cannellini (all vary between 100g = 7-10g of protein )
  • Garden Peas (100g = 7g of protein)
  • Chickpeas (100g = 7g of protein)
  • Baked beans (100g = 5g of protein)

Not only are they high in protein, but they are also low in fat and high in iron, not to mention being incredibly affordable.

Pulses can be used as a meat substitute in dishes, added to casseroles, pasta sauces, soups, curries; the list is endless! If purchasing tinned pulses, always check the salt content (especially in baked beans) as it tends to be high.

A lentil salad

Other Sources of Protein

Other strong sources of protein include:

  • Seeds including chia seeds, pumpkin seeds, ground linseed and hemp seeds.
  • Nuts including almonds, walnuts, cashew nuts, brazil nuts and pistachios.
  • Oats
  • Vegetables
  • Buckwheat
  • Brown and wild rice

Mixed nuts and seeds

Which plant based protein foods will you be trying next? Why not share you culinary creations with us on our social media channels? For more information on our franchising opportunities, contact us on the link below!

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About the author - Jack Anderson

Jack has been working in the franchise sector for over 12 years and is our in-house guru on all things business! Jack is also a keen hiker and can be found in some of the UK's best walking spots on the weekends.