How to get more than enough protein on a vegan diet

It’s one of the first questions you’ll be asked if you’re on a vegan diet: how do you get enough protein?

“If I had a coin for every time people ask me: how do you get your protein? I would be so rich by now,” says plant-based nutrition coach and personal trainer Gigi Grassia.

“There are still a lot of misconceptions about having protein and vegans not being able to get all the nutrients they need from food – which I think the scientific literature is really clear about, there is no question at all. But somehow there are a lot of myths circulating online around that, which if you are not a nutritionist or an expert in nutrition and food is a bit difficult to navigate.”

As a PT and ultra-marathon runner who also happens to be a vegan, getting enough protein to properly fuel herself is a priority for Grassia, 32.

But why is protein so important?

“It’s one of the three macronutrients we need – we have protein, fats and carbohydrates,” London-based Grassia explains. “It’s really helpful not only to build muscle and repair tissue if we exercise, but protein is present almost everywhere in our body – so we really need enough of it.”

The vegan diet has something of a PR problem, with Grassia adding: “Culturally, we are brought up thinking that the only way to get protein is meat or dairy. But the fact is, building blocks of protein are called amino acids. We have nine amino acids that our body cannot produce by itself and it needs to get through nutrition, and that can be through a meat-based diet, or an omnivore diet, or a plant-based diet. All plants have essential amino acids in different amounts.”

Most of us are well aware that protein can help build muscle, but it isn’t just for gym rats – if you don’t get enough, Grassia suggests you might suffer from “fatigue” and lower “energy levels”.

Whether you’re going all-in on a vegan diet in 2025, are dabbling with Veganuary, or just want to incorporate a few more plant-based meals into your week, it’s easy to make sure you’re getting enough protein…

Hero protein-rich ingredients

Putting protein-rich ingredients front and centre in your meals will make all the difference – think tofu, tempeh, beans and more.

“The first time I tried tofu, I was like: ‘This tastes like cardboard, why do people like it? I don’t understand’,” Grassia remembers.

“But tofu is like a white canvas, like a sponge – it’s really there to become the enhancer of your favourite flavours. It’s really versatile – a lot of people don’t know that tofu can be eaten ‘raw’, because how you buy it in the supermarket it’s already cooked. Technically, you could slice it and eat it, but it’s not really nice.”

That’s why you can slip tofu into your meals in more innovative ways, Grassia says.

“I do a lot of pasta sauces – take it and blend it with veggies or sundried tomatoes and olives, and you create this really nice pasta sauce – or in stir-fries, or soups as well. Any dish you can name, you can have a use for it.”

Lean into protein-rich cuisines

A lot of Grassia’s inspiration comes from her upbringing in northern Italy, and these dishes are seen in her debut cookbook, Plant Protein – including a recipe for minestrone soup (packed full of beans and nutritional yeast), gnocchi made from tofu and smoked tofu carbonara.

However, she adds: “Being Italian can be quite limiting sometimes, because we think our food is the best and there is nowhere else to go… But there really is a world to explore.”

From her travels and living in places such as China and South America, Grassia has tried lots of other cuisines – and some, she says, lend themselves incredibly naturally to a protein-rich, plant-based diet.

Take Indian food: “It’s traditionally a cuisine that uses a lot of pulses – so lentils, beans… It’s already high in protein. And if you mix with that a bit of nutritional yeast and a little bit of tofu as well, you can really bring up the protein. Cuisines that use a lot of pulses are a really good base [for protein-rich vegan dishes].”

Find hidden protein powerhouses

Pulses and tofu are favoured by vegans: but what about the lesser-known protein powerhouses? Nutritional yeast is a big one for Grassia, who admits it’s “not very appealing by the look of it” as it resembles “food for fish”, but “it’s really rich in vitamins and micronutrients in general, and has so much protein.

“100 grams of nutritional yeast has around 50 grams of protein – it’s huge. It’s very versatile – you can use it in soups, you can use it in stir-fries as a sauce, you can add a tablespoon or two in your meal, or sprinkle it on top of pasta.”

She was also surprised to learn how much protein is in soba noodles – which is why she has recipes in her cookbook for speedy coconut and lime noodle soup, as well as a spicy soba noodle salad with crispy tempeh.

“If you’re trying to have a high-protein diet, a lot of it is about knowing which food to choose,” she explains. “For example, when having a good bowl of pasta, try to [choose] a pasta that’s made from durum wheat instead of mixed-flour pasta, because mixed flour has a blend of flours that doesn’t have as much protein as durum wheat.

“A lot of it is about choosing what food to have.”

Sweet potato gochujang soup with crispy chickpeas recipe

“This is the perfect soup to slurp in colder months,” says Gigi Grassia, author of new cookbook, Plant Protein.

“Where to begin? It combines the earthy sweetness of sweet potatoes with the bold flavour of gochujang paste, creating a rich and aromatic broth. Silken tofu adds creaminess while nutritional yeast contributes an umami depth of flavour. It takes roughly 30 minutes to make and you’ll honestly never guess that it is packed with so much protein!”

In fact, this warming soup contains 25g of protein per serving.

Sweet potato gochujang soup with crispy chickpeas

Ingredients:

(Serves 3-4)

1 small-medium onion, finely chopped

2–3 garlic cloves, very finely chopped

1tbsp gochujang paste

350g sweet potatoes, chopped into 1cm cubes

450–600ml vegetable stock

1 x 400g tin of chickpeas, drained and patted dry

1 heaped tsp smoked paprika

½tsp ground cumin

1tsp onion granules

300g silken tofu

2–3 tbsp nutritional yeast

200g vermicelli rice noodles

Olive oil, for cooking and drizzling

Salt and freshly ground black pepper

To serve:

Sesame seeds

Spring onions, finely chopped

Method:

1. Preheat the oven to 220°C/200°C fan/425°F/Gas mark 7 and a line a baking tray with baking parchment.

2. Heat a glug of olive oil in a saucepan over a medium heat and fry the onion, garlic and gochujang paste for five to eight minutes until the onions are soft and golden.

3. Add the sweet potatoes and a splash of stock to prevent sticking, then stir and cover. Cook for 20–30 minutes, or until fork tender, adding a little more stock to prevent sticking.

4. Meanwhile, toss the chickpeas in a bowl with a drizzle of olive oil, the paprika, cumin, onion granules and salt. Spread the chickpeas out on the prepared baking tray. Roast them in the oven for 35-40 minutes, then turn on the grill and grill for five to 10 minutes to ensure they’re crunchy. Alternatively, if you have an air fryer, you can air-fry the chickpeas at 200°C for 15-20 minutes.

5. In a food processor, combine the cooked sweet potato mixture, silken tofu, nutritional yeast, vegetable stock and a pinch of salt and pepper. Blend until creamy. You might have to do this in batches.

6. Cook the rice noodles according to the packet instructions.

7. Assemble the bowls by ladling in the creamy soup, followed by the noodles. Garnish with the crispy chickpeas

‘Marry me’ lentils recipe

“Legend has it that if you make this dish for someone, they’ll want to marry you after tasting it!” says Gigi Grassia, author of new cookbook Plant Protein.

“Usually made with chicken, in this version the red lentils soak up and carry the rich flavours of the sun-dried tomatoes and rosemary to create a perfect mouthful. In just 20 minutes, you can have a flavourful, protein-packed dish that I hope will become one of your go-to recipes.”

Marry me lentils

Ingredients:

(Serves 2-4)

1 small-medium carrot, diced

½ celery stick, diced

1 small onion, diced

2–3 garlic cloves, very finely chopped

1 sprig of rosemary

10–12 sun-dried tomatoes, chopped, plus extra to serve

1tbsp tomato purée

300g split red lentils, washed

700ml vegetable stock

200ml soya milk

4–5tbsp nutritional yeast

Handful of baby spinach

Olive oil, for cooking

Salt and freshly ground black pepper

To serve:

Plant-based cream or yoghurt

Small handful of basil

Plant-based Parmesan-style cheese

Method:

1. Heat a good glug of oil in a saucepan over a medium heat and fry the carrot, celery, onion, garlic, rosemary, sun-dried tomatoes and tomato purée for five to eight minutes until the onion has softened and the flavours have infused. If it starts to dry out, add a splash of water.

2. Remove the rosemary and add the lentils, stirring for one to two minutes to toast the lentils. Slowly pour in the vegetable stock, stirring frequently, then add the soya milk and simmer for 10 minutes, stirring frequently.

3. Once the lentils are cooked, season with salt and pepper, then add the nutritional yeast and spinach and stir until the spinach has wilted.

4. Serve with plant-based cream or yoghurt, more sun-dried tomatoes, basil and plant-based Parmesan-style cheese.

Quinoa protein brownies recipe

“These brownies are perfect or those seeking a wholesome indulgence,” says Gigi Grassia, author of new cookbook Plant Protein.

“Bursting with plant-based protein from quinoa, peanut butter and yoghurt, naturally sweetened with banana and maple syrup and enriched with cacao powder, they’re a protein-packed treat perfect for any time of day.

“I love changing the toppings depending on my mood! Chocolate chips? Peanut butter swirls or dried raspberries?

What’s it going to be next time?”

Quinoa protein brownies

Ingredients:

(Serves 6)

120g tricolour quinoa

10g ground flaxseeds

100g high protein plant-based yoghurt

90g overripe banana

40g raw cacao powder

40ml maple syrup

1tsp vanilla extract

50g smooth peanut butter

1tsp baking powder

Handful of dark chocolate chips

Method:

1. Put the quinoa into a bowl and pour over enough hot water to fully cover it. Leave to soak for at least one hour.

2. Preheat the oven to 200°C/180°C fan/400°F/Gas mark 6 and line a 15 x 20cm baking tin with baking parchment.

3. In a small bowl, combine the ground flaxseeds with 40ml water. Stir and set aside to rest for 10 minutes. With time it will form a slurry.

4. Drain the quinoa and put it into a food processor with the yoghurt, banana, cacao powder, flaxseed slurry, maple syrup, vanilla extract, peanut butter and baking powder and blend until smooth. Stir in some chocolate chips.

5. Transfer the batter to the prepared baking tin and top with more chocolate chips. Bake in the oven for 20-25 minutes, or until a skewer inserted into the centre comes out with just a little crumb on it (it should be cooked but still moist).

6. Remove from the oven and allow to cool completely before slicing and serving.

Plant Protein: 80 Healthy And Delicious High-Protein Vegan Recipes by Gigi Grassia is published by Greenfinch. Photography by Kimberly Espinel