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The 4 Best Ways To Add More Plant Protein To Your Diet, From An RD

Frances Largeman-Roth, R.D.
Registered Dietitian
By Frances Largeman-Roth, R.D.
Registered Dietitian
Frances Largeman-Roth, R.D. is a Registered Dietitian Nutritionist, a New York Times best selling author and nationally recognized nutrition and wellness expert.
Image by Nataša Mandić / Stocksy
January 14, 2022

To kick off 2022, perhaps you're trying "veganuary" or opting for a "reducetarian" lifestyle. Either way, you're probably looking for ways to boost your intake of plant protein. If you're just starting to make the shift to a plant-based diet, it can seem nearly impossible to get enough protein into your day. However, once you identify all the sources of plant protein, it won't feel so intimidating (trust me!).

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<strong>How much protein do I need?</strong> In case you're not sure how much protein you need to begin with, here's an easy calculation I use: Take your weight in pounds and divide it by 2.2 to get the number of kilograms. Then simply multiply by one to get the number of grams of protein you need each day. For example, if you weigh 150 pounds, that's equivalent to 68 kilograms, so you'd want to aim for approximately 68 grams of protein daily. Each day is different, so don't stress about hitting that target number on the daily.
1.

Nuts & Seeds

You know that nuts and nut butters are a fantastic way to add plant protein to meals. Most tree nuts shell out at least 3 grams of protein per ounce and up to 6 grams in the case of almonds. Peanuts pony up 7 grams per ounce. But have you gotten cozy with seeds yet? They're another way to sprinkle extra plant protein into your day. 

Chia seeds and flaxseeds serve up about 2 grams of protein per tablespoon, while hemp seeds have 3 grams and flaxseeds provide 2 grams per serving. Pumpkin seeds are a protein star, with 3 grams per tablespoon.

You can sprinkle seeds over yogurt, oatmeal, avocado toast, salads, and pasta. Plus, you can blend them into hummus, pesto, pancakes, and smoothies for a protein boost.

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2.

Chickpeas

This versatile pulse has reached cult status for good reason. They have a bevy of benefits to show off, with 7 grams of protein and 4 grams fiber per half-cup serving. Chickpeas are delicious on their own, or you can blend them into hummus, bake for a crunchy snack, or toss into a grain salad. Even the water they're packed in (aka aquafaba) can be utilized to make fluffy desserts, like mousse, meringue, and even marshmallow fluff. And in case you didn't know, chickpeas can also be used to make a really fantastic pizza crust, which offers more protein and fiber compared to a standard wheat crust.

3.

Peas

The past few years have seen a tsunami of new products featuring pea protein. It's become popular because unlike nuts and soy, it's not a common allergen. Plus, growing peas helps to build healthy soil by returning much-needed nitrogen back to the earth. And it takes far less water to grow peas than other types of crops, thanks to their shallow root structure. This allows other crops to thrive on the water that was saved. 

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4.

Soy

This hearty legume was somewhat controversial during the last couple of decades. But the truth is that soy protein is one of the highest-quality sources of plant protein. A half-cup serving of edamame boasts 8 grams of plant protein, plus 4 grams of fiber. 

The takeaway.

With a little bit of experimentation in the kitchen, you'll be powering up your meals and snacks with plenty of protein from plants. And don't forget, when you choose to base your diet on plants, you're not only cutting back on saturated fat and cholesterol, you're also automatically adding fiber and antioxidants. Sounds like a pretty great shift to this nutritionist!

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Frances Largeman-Roth, R.D.
Frances Largeman-Roth, R.D.
Registered Dietitian

Frances Largeman-Roth, R.D. is a Registered Dietitian Nutritionist, a New York Times bestselling author and nationally recognized nutrition and wellness expert. Frances is the author of Smoothies & Juices: Prevention Healing Kitchen, Feed the Belly: The Pregnant Mom's Healthy Eating Guide and Eating In Color: Delicious, Healthy Recipes for You and Your Family. She is also the co-author of the bestselling The CarbLovers Diet.

Frances is a freelance writer and recipe developer for numerous publications, including Today.com, Parents, and Parade. She has appeared on numerous national TV shows, including The Today Show, The Dr. Oz Show, The Rachael Ray Show, Good Morning America, Access Hollywood Live and CNN. Frances contributes expert quotes to national publications and also helps healthy food brands share their message. Frances is a member of the James Beard Foundation and the Academy of Nutrition and Dietetics. She received her undergraduate degree at Cornell University and completed her dietetic internship at Columbia.


Frances, her husband and three kids live in Brooklyn, NY. To learn more, go to her website, or follow her on Instagram.