10 Best Plant-Based Protein Foods & Recipes
Nutritionist’s guide to adding plant-based protein to every plate, and Two Raw Sisters recipes
High Plant-Based Protein Foods
Here you will find some of our favourite plant-based protein sources with simple ways to add them to your plate every day to ensure you have a well balanced, and varied diet to help you feel great.
These are some of the best plant-based proteins, and they are all cost-effective, readily available staples that can be easily added to any meal.
A few of my go-tos:
Add a can of lentils or chickpeas to your tray of vegetables before roasting
Sprinkle your baked oats with hemp seeds
Make a quinoa based salad and top it with tempeh
1. Lentils
Legumes in general (see list of legumes below) are high in protein and high in fibre. I will always have a couple of cans stored in my pantry as a backup. My top tip for you: re-stock or stock-up on legumes when they are on sale. You can never have enough as they last for ages.
Types of legumes
lentils
chickpeas
butter beans
cannellini beans
black beans
Two Raw Sisters Recipe –
Lentil Shepherds Pie
A great way to use this high plant-based protein food is in our Lentil Shepherds Pie - we have the lentils for protein and fibre, lots of (hidden) vegetables and I also like to add in ~250g mince as an extra source of protein. Make double the recipe and enjoy one for your dinner tonight and store the other pie in the freezer for a later date.
2. Chickpeas
Another favourite legume of mine that is so versatile - add them into soups, to your roasting dish to transform them into deliciously crispy additions to a salad or blend them up to make hummus or falafels.
Two Raw Sisters Recipe –
Smoky Carrot Falafels
I love making a big batch of our Smoky Carrot Falafels on a Sunday and storing them in the fridge to add to my lunches each day. Such an easy yet tasty way to add in some extra protein.
3. Hemp seeds
Hemp seeds are a complete plant-based protein meaning it has all nine essential amino acids, making them a valuable addition to any meal. A non-negotiable for me each morning is adding them to my breakfast whether that's in a smoothie, topped on my overnight oats, baked oats or even incorporated into my porridge. Give our protein-packed Matcha Hemp Porridge a go.
Two Raw Sisters Recipe –
Matcha Hemp Porridge
4. Pumpkin seeds
Rich source of protein as well as fibre, vitamins, minerals and polyunsaturated fats (the ‘good’ fats that can help lower your bad cholesterol levels). Nuts and seeds I find are one of the easiest sources of protein to add to any meal - all you need to do is sprinkle them on top. Keep a jar of pumpkin seeds and/or any other of your favourite nuts and seeds (sunflower seeds, almonds, walnuts) in the pantry to easily access when each meal rolls around.
Two Raw Sisters Recipe –
Banana Breakfast Cookies
Another way I love to incorporate pumpkin seeds is adding them to cookies, muffins or loaves. Give our Banana Breakfast Cookies a go and enjoy as a breakfast on the go or a snack.
5. Peanut butter
I think you all know this is one of our favourite plant-based sources of protein! Whether it is dolloped onto our breakfast or in a snack. Any other nut or seed butter such as almond, cashew or tahini are also excellent protein sources. Try out our protein packed granola balls on the app as your next snack.
Two Raw Sisters Recipe –
Granola Balls
6. Green peas
One of the best plant-based sources of protein and something we can forget about at the bottom of the freezer. If in doubt add some peas into your curries, soups, salads.
Two Raw Sisters Recipe –
One Pot Pesto Millet Pilaf
Make this delicious One Pot Pesto Millet Pilaf - the perfect weeknight meal. I love to add extra protein such as prawns, salmon or chicken.
7. Quinoa
An excellent source of protein and is an easy addition to any meal. What I love about this grain is that it is super quick to cook - only 7 minutes!! In all of our recipes you can substitute quinoa for any other grain such as brown rice or millet. Add these delicious Quinoa Almond Bowls to next week's dinner plan.
Two Raw Sisters Recipe —
Quinoa Almond Bowl
This is a great high-protein recipe to meal prep on a Sunday and enjoy a high-protein lunch throughout the week. I love to add extra protein such as prawns, salmon or chicken.
8. Brown rice
Another grain that’s a great source of protein and an easy addition to any meal. The base of our teriyaki broccoli bowls is brown rice topped with crispy saucy broccoli, creamy avocado and loads of fresh greens - a recipe the whole flat or family will love.
Two Raw Sisters Recipe –
Teriyaki Broccoli Bowls
9. Rolled oats
A high protein, readily available and cost effective ingredient we use a lot of at Two Raw Sisters in baking, desserts and breakfast recipes. A high protein, gluten free alternative to rolled oats is buckwheat. Try out one of our favourite oat bakes packed with other excellent plant-based protein sources such as pumpkin seeds and yoghurt.
Two Raw Sisters Recipe –
Blueberry + Greek Yoghurt Baked Oats
10. Tempeh
Soybeans are an excellent source of protein as well as containing other key vitamins and minerals, including calcium and iron. Other versatile protein sources made with soybeans include tofu and edamame. Try out these delicious bowls. Feel free to change up the tempeh for tofu or for your favourite animal-based source of protein such as salmon, prawns or chicken.
Two Raw Sisters Recipe –
