Best vegan protein swaps | Good Food

Which foods are sources of protein?

Animal foods like meat and fish are often referred to as ‘complete’ sources of protein (meaning they contain all of the nine essential amino acids), but some plant foods are, too. Soy, quinoa, and buckwheat are examples of plant proteins that contain all of the essential amino acids, making them ‘complete’ protein sources.

Whether you are an omnivore, vegetarian or a vegan including more plant-based protein sources in your diet may help to reduce your reliance on animal food sources.

Vegan protein sources

Follow these ideas to help you make simple protein swaps, but don’t forget food is made up of many different nutrients including fats and carbs, as well as vitamins and minerals. So, although the protein amount in our swaps may be similar, the amount of fat, carbs and associated calories, as well as vitamins and minerals, are likely to differ.

SWAP 1

One medium sized hen’s egg (poached) providing 6.7g of protein

FOR

80g of tofu providing 6.5g protein

Check out our tofu scramble.

SWAP 2

125g whole yogurt providing 7.1g protein

FOR

40g unsalted cashews providing 7.1g protein

Try for yourself with our cashew sour cream.

SWAP 3

100ml whole milk providing 3.5g protein

FOR

145ml soya milk providing 3.5g protein

Try it in our vegan smoothie.

SWAP 4

20g parmesan providing 7.2g protein

FOR

40g unsalted cashews providing 7.1g protein

Try it in our vegan cashew parmesan.

SWAP 5

40g cheddar providing 10.2g protein

FOR

50g tempeh providing 10.3g protein

Try it in this teriyaki tempeh with peanut dip.

SWAP 6

40g cottage cheese providing 3.8g protein

FOR

1 tbsp peanut butter providing 3.7g protein

Try it in red onion with peanut butter & chilli.

SWAP 7

70g stewed pork mince providing 17.1g protein

FOR

220g boiled red lentils providing 16.7g protein

Try it in lentil ragu with courgetti.

SWAP 8

1 chicken wing (meat and skin) providing 6.8g protein

FOR

150g boiled quinoa providing 6.6g protein

Try it in… vegetable tagine with apricot quinoa.

SWAP 9

75g grilled prawns providing 17.6g protein

FOR

70g pumpkin seeds providing17.1g protein

Try it in charred cauliflower pasta with pumpkin seed pesto.

SWAP 10

100g grilled salmon providing 24.6g protein

FOR

100g fried tofu providing 23.5g protein

Try it in salt & pepper tofu.

SWAP 11

75g beef rump steak (barbecued) providing 22.1g protein

FOR

100g seitan* providing 22.5g protein

*Check labels because products may vary

Try our tasty seitan & black bean stir fry.

SWAP 12

30g beef jerky providing 9g protein

FOR

40g gram flour providing 9.1g protein

Try our tasty chickpea panisse as an alternative snack.

Learn more about vegan diets

The best vegan protein sources
A balanced diet for vegans
What is a plant-based diet?
How to become vegan
5 vegan ingredients you’ve never heard of
More health and nutrition tips

Get more inspiration from these vegan recipe collections

Healthy vegan recipes
Healthy vegan lunches
Healthy vegan dinners
Healthy vegan breakfasts

Have you some favourite vegan swaps to share? Add to the comments below….

This page was reviewed on 18 November 2024 by Kerry Torrens

Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

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