Top High Protein Meatless and Gluten Free Options
With so many eating lifestyles it can be tricky to figure out what your specific options are when you’re needing protein but don’t want it from animal products.
Over the years it was designed for us to “buy into” the myths that we can only get our macronutrients (protein, carbohydrates, and fats) one way.
Here’s a quick reference list that shows is protein in so many of our foods and allows you to switch meals up and eat in a way that best suits how you prefer to eat.
LEGUMES (one cup)
BAKED BEANS ….12.2 grams of protein
BLACK BEANS ….15.2 grams of protein
CHICKPEAS………11.9 grams of protein
KIDNEY BEANS….15.4 grams of protein
LENTILS…………..17.9 grams of protein
LIMA BEANS……..14.7 grams of protein
NAVY BEANS…….15.8 grams of protein
DRIED PEAS……….8.6 grams of protein
PINTO BEANS……14.0 grams of protein
SPLIT PEAS……….16.4 grams of protein
BLACK-EYED PEAS…11 grams of protein
WHOLE GRAINS (one cup cooked)
QUINOA………………..8 grams of protein
BROWN RICE……..5 grams of protein
AMARANTH…………9 grams of protein
BUCKWHEAT BERRIES…10 grams of protein
MILLET………………6 grams of protein
POLENTA………….5 grams of protein
POPCORN (one ounce)….3 grams of protein
SORGHUM…………10 grams of protein
WILD RICE…………..7 grams of protein (*Bob's Red Mill makes many gluten-free grains and available on-line)
SEEDS AND NUTS (1/4 CUP)
ALMONDS………………….8 grams protein
CASHEWS…………………5 grams protein
WALNUTS…………………5 grams protein
PISTACHIOS……………..6 grams protein
PINE NUTS……………….4.5 grams protein
SUNFLOWER SEEDS….6 grams protein
PUMPKIN SEEDS……….3 grams protein
HEMP SEEDS…………….10 grams protein
CHIA SEEDS……………….8 grams protein
VEGETABLES (1 CUP)
SPINACH………………….5 grams protein
BROCCOLI……………….4 grams protein
PEAS………………………..9 grams protein
POTATO (MED)……….4 grams of protein
CORN……………………..5 grams of protein
KALE………………………2.5 grams of protein
SWEET POTATO……4 grams of protein
BRUSSEL SPROUTS….4 grams of protein
SWISS CHARD……..3.4 grams of protein
ASPARAGUS………..4.6 grams of protein (Eat all and any veggies you want)
FRUITS
APPLES, BANANAS, ORANGES & STRAWBERRIES are packed with essential vitamins and approximately .5-1 gram of protein.
DRIED FRUITS
FIGS (10 dried)………….5.7 grams of protein
RAISINS……………………4.8 grams of protein
NOODLES
ASIAN NOODLES are delicious and mostly gluten-free. They are made from ingredients like acorns, mung beans and sweet potatoes. Rice noodles are made from rice flour. Soba noodles are made from buckwheat.
B-12 The only reliable sources of vitamin B12 on a plant-based diet are fortified foods and supplements.
*always check with your doctor and have blood tests to check for B-12 deficiencies
B-12 SUPPLEMENT IRON SUPPLEMENT PROTEIN SHAKES
B-12 FORTIFIED FOODS
ALMOND MILK (one cup)………………………1.5 grams of protein
COCONUT MILK (one cup)……………………1 gram of protein
NUTRITIONAL YEAST…………………………Amounts vary depending on brand – fortified nutritional yeast is my go-to for B-12 everyday. Mix it in practically anything. I especially like it in baked goods, sprinkled on popcorn or stirred in oatmeal.
B-12 SUPPLEMENT IRON SUPPLEMENT PROTEIN SHAKES
TIPS FOR A VEGAN GLUTEN-FREE & SOY-FREE DIET
1. Use vinegar and our Smokey spice blends on greens and nutritional yeast, vinegar powder, or our salt free spices on popcorn to add flavor. Like Curry-ish, Applewood Smoked Chipotle, Marion’s Smokey Blend, and Lemon Pepper
2. Hummus is a wonderful high-protein snack. Serve with carrots, cucumbers, cherry tomatoes or spread on pita bread with cucumbers & sprouts. Try our Everything Bagel + Flaxseed mixed into your hummus.
3. Make lots of salads and top with high protein nuts or seeds. Our Lemon Garlic is great to mix with oil and vinegar for homemade dressing.
4. Use frozen fruits for topping almond milk yogurt, oatmeal or for smoothies. Our Pumpkin + Cardamon spice blends is perfect all year for cereal, fruit bowls, baking, lattes and more.
5. Make a vegan, gluten-free banana bread for quick and easy snacking. Tip: Once you have poured your bread batter into your pan, add 2 slices of banana (cut lengthwise) on top before putting in the oven and sprinkle some of our Pumpkin + Cardamom on top with a drizzle of 1 Tablespoon maple syrup.
6. Use organic maple syrup as a sweetener. Delicious on baked sweet potatoes. All of our spices is super delicious on baked sweet potatoes. It’s our #1 veggie to try when we test our blends out.
7. When you crave ice cream – try some almond milk ice cream. Equally as delicious.
8. Call ahead to restaurants to make sure they have gluten-free, vegan meals. Sometimes you have to explain what that means exactly. Most restaurants will accommodate you especially with a heads up before you arrive.
9. If you live in an area where stores aren't carrying many gluten-free, vegan products and grains, shop on-line for products. All of our I Am Len’s Kitchen spice blends are made:
• Gluten Free
• Soy free
• Salt free or Low Salt
• No GMO
• No Additives or Fillers
10.When someone asks what you want for your birthday or special celebration, tell them gift certificates stores like I Am Len’s Kitchen or Bob’s Red Mill online store. Or Trader Joe’s, Whole Foods or even some of your local Farmer’s Markets.
Hope this vegan gluten-free soy-free guide helps all and also anyone with food allergies. Please share this list with everybody you know, and encourage them to embrace a plant centered eating as you’re lifestyle choice or to supplement your eating lifestyle of choice.