create an account

Create an account to track orders, manage your meal plan, and update your delivery preferences.

Already have an account with us?

pinterest Save

Allergic to soy? these are 7 non-soy sources of protein

A common misconception about plant-based eating is that the only way to get enough protein in your diet is if you load up on all the soy. However, the truth is that while tofu and tempeh are common staples in a vegan diet, they definitely aren’t the only source of plant-based protein. So, whether you are allergic to soy, or just prefer to keep soy out of your plant-based diet, you have options. 

We’re sharing seven delicious and nutrient-dense non-soy sources of protein that you can enjoy while eating a plant-based diet.

7 Non-Soy Sources of Protein to Add to Your Plant-based Diet


#1 Lentils: If you’re looking for a protein-boosting plant-based superfood, look no further than the almighty lentil. In just ½ cup of cooked lentils, you will pack in about 12 grams of protein, and about 7.5 gram of dietary fiber. Now that’s a plant-based superfood, and two really great reasons to make this inexpensive food a regular part of your plant-based diet.

Wondering how to get more lentils into your diet? Check out Veestro’s Beluga Lentil Braise, an excellent source of protein (15 grams) and full of anti-inflammatory superfood goodness.


#2 Nutritional Yeast: Looking for a cheesy flavor without the dairy? Nutritional yeast has you covered! Here’s a super easy way to sprinkle on some added protein into your vegan meals without any soy or dairy. You can pack in about four grams of protein in just two tablespoons. Plus, you will also get a nice dose of B-vitamins and trace minerals like zinc, selenium, and manganese to support immune health. It tastes great, and it’s healthy. It’s a win, win.


#3 Quinoa: While most plant-based foods aren’t considered complete protein sources, quinoa is! One cup of cooked quinoa contains a whopping eight grams of plant-based protein. Pair that with some lentils, dark leafy greens, and a sprinkle of nutritional yeast, and you have yourself a protein-packed vegan meal.


#4 Spirulina: Who knew this superfood was so rich in plant-based protein? Not only is spirulina one of the most nutrient-dense superfoods you can add to your diet, but it is also considered a complete protein and contains about four grams of protein per tablespoons. It’s also rich in iron, giving your body exactly what it needs to thrive on a plant-based diet.


#5 Hempseeds: These tiny but mighty seeds are bursting with nutritional value from omega-3 and omega-6 fatty acids to magnesium, and protein, these seeds can be a great addition to your plant-based diet. Hempseeds are an ideal soy-free protein-rich superfood to sprinkle over your bowl of oatmeal or added to smoothies and will pack in about nine grams of protein in three tablespoons.


#6 Beans: We can’t forget about beans when it comes to bulking up your no-soy sources of plant-based protein. There are so many varieties of beans that it’s easy to add them to your diet and not get bored. Plus, they are also loaded with fiber to help support gut health. In just one cup of black beans, you will get about 15 grams of protein and 15 grams of fiber! If you need an easy way to boost your protein intake, beans are the way to go. Try Veestro’s Tortilla Chili which contains a delicious combo of black beans and adzuki beans, and lentils for the ultimate protein-rich plant-based meal.


#7 Nuts: Nuts are also a rich source of plant-based protein, and they can easily be added to your diet. Try making a nut butter sandwich, spreading some nut butter on your morning toast, or add a tablespoon to your smoothies for a protein boost. Things like almond, peanut, and cashew butter are also great sources of healthy fat and can add about three grams of plant-based protein per tablespoon.


The Bottom Line

There are so many ways to add plant-based protein to your diet without having to consume soy. And, not only are these soy-free foods rich in protein, but they also happen to be some delicious plant-based superfoods that we could all benefit from getting more of in our diet.

Try adding these foods to your diet to supercharge your protein intake and fuel your body with what it needs to feel your best on a plant-based diet.

Read more about The Soybean Saga: Myths and Facts.

Related Blog Posts

5 winter superfoods for more energy

plant foods that boost your energy

5 plant-based foods to ease anxiety

foods that help your body produce collagen naturally

5 hacks for a plant-based july 4th bbq

snacks: eat this, not that!

5 high protein veggies to add to your diet 

fresh is not always best: 4 surprising benefits of frozen food

5 ways plants power us in 2021

5 easy and healthy vegan holiday side dishes 

benefits of fermented foods for gut health

tofu: is it good or bad for you?

the surprising benefits of chocolate for health and well-being

benefits of eating beans

5 easy plant-based substitutes

3 easy vegan recipes for dinner

5 delicious and refreshing vegan summer beverages

5 advantages of plant-based diets for children

use this one hack to make going vegan easy 

here’s how a plant-based diet may reduce your risk of type 2 diabetes 

easy plant-based breakfast ideas

6 reasons why veestro is the best vegan meal delivery service

eat these 5 foods to get all the necessary vitamins and minerals

how protein and fiber help digestion and muscle recovery (and where to get them on a plant based diet)

how to stay hydrated this summer

5 foods that are good for your gut health

5 plant-based foods for better sleep

when cravings hit; eat this, not that!

5 superfoods that help boost immunity

5 real superfoods + 3 that are all hype

not all carbs are created equal: complex vs. simple carbs

5 foods for beautiful skin

breakfast: eat this, not that

top 5 mood-boosting foods to add to your diet

how can eating more plants help your heart? 3 benefits

5 health-boosting spices

here’s why the body thrives on carbs

the power of choosing beans over beef

how to boost your immune system for the cold and flu season

is oat milk healthy?

what you eat can impact climate change

an easy approach to reducing your risk of breast cancer

why does magnesium matter? 5 magnesium-rich foods

3 simple tips for losing weight starting today

deaths linked to heart disease are on the rise: here’s how a plant-based diet can help

your second brain - tips for a healthier gut

microwaves and nutrition: do microwaves kill our food?

eat these 5 foods to stay hydrated this summer

allergic to soy? these are 7 non-soy sources of protein

think fresh meals are better than frozen? think again!

what 1,500 calories looks like on a plant-based diet

your sugar detox guide

are you vitamin d deficient?

here’s what happens to your body on a juice cleanse

war on waste: are fresh veggies healthier than frozen?

got milk? the dairy industry’s mass deception

what happens to your body when you go vegan?

how easily can the pope go vegan?

supercharge your sex life

is it possible to prevent and reverse disease?

detox your body

eating healthy doesn’t have to be scary - 5 simple tips

the most unusual facts about berries

can you get enough protein from plants?

5 foods you should never eat

spotlight on: activated charcoal

5 superfoods for women's health

ancient remedies we use today

five magnesium-rich foods for stress relief

why detox?

10 ways to sneak in more veggies

high fiber foods you can snack on

myth vs fact: 5 things you didn't know about vitamin c

plant-based aphrodisiacs that work

5 heart-healthy foods

8 underrated veggies & why you should be eating them

probiotics - your best friend around the holidays

5 easy ways to detox after overindulging

holiday spotlight: pumpkin

the key benefits of juicing

should you take supplements?

veggie anatomy 101: carrots

is plant-based good for kids?

good carbs vs. bad carbs

food facts: tomatoes

frozen vs. fresh: know your veggies

10 seasonal superfoods

5 summer foods to keep you hydrated

how much water should you really drink?

stone fruit: five favorites for summer

men's health month: five plant-based benefits for men

5 protein-packed veggies

10 foods that boost your brain

five concerns about plant-based calories

vitamin d: essential like the sun

is soy good or bad for men?

12 foods to keep your heart happy

the sweet truth about sugar: myths and facts

get grounded with this winter superfood

5 winter squashes you need for better health right now

halloween inspired veggies to help you live longer

fat vs. sugar: the battle rages on

the soybean saga: myths and facts

5 reasons to fall in love with kale all over again

five reasons to get your calcium from plants

top reasons to have an apple a day

meeting your nutritional needs with veestro

just how important is breakfast?

food facts: watermelon

plant based protein to keep you satisfied

the truth behind antioxidants and food

do you get enough energy from your food?

is it a flower or a vegetable: discover the artichoke

6 foods that help reduce inflammation

grains to protect your immune system this winter

linking breast cancer and diet

nih guide: how to lower blood pressure with a dash eating plan

stop the madness! treat heart disease with a healthy diet -- not drugs!

want to lower your cholesterol? a pill is not a magic bullet!

are you at risk for heart disease?

can eating more veggies save your eyesight?

don't have breakfast without one of these three!