Hiya Smartie,
When I blogged about plant protein a while ago, I got a lot of interesting follow-up questions. One reader’s comment struck a chord with me and inspired me to write today’s follow-up post. (If you’re curious about protein basics like understanding what a complete protein is and can eat soy, check out my first protein blog & infographic.) Here’s what this inquiring reader had to say:
Reader Question: “If I have a soy allergy and can’t have grains, gluten, and legumes, can a plant-based diet still deliver the nutrients and protein I need?”
The answer? Thankfully, yes! There are still plenty of plant-based foods that taste great and pack a protein punch. But since I know how many of you live with food sensitivities, I want to give you some tips that’ll help you identify plant-based options that won’t aggravate these issues. (If you want to read more about food sensitivities, check out this blog.)
First, I’m going to share the soy-free, grain-free, gluten-free, and legume-free (whew!) foods that are highest in protein with this infographic (perfect for printing and posting on your fridge). Once you’re armed with that information, read up on the tips I’ve included to make meal prep easy, plus some tasty plant-based protein-packed recipes.
And for all my readers with nut allergies, seeds will become your new best friends. They can be made into “seed butters” and used in place of most tree nuts in recipes.
Pea protein powder is very easily digested and is appearing up and down the vegan food aisles (it’s a great alternative to whey protein). Toss a scoop into your green smoothie in the morning to keep you energized until lunch. Now, onto this lovely infographic!
15 Protein-Rich Plant Foods (Soy-Free, Gluten-Free, and Legume-Free)
Plant-based protein can be found in these amazing soy-free vegan foods:
Hemp Seeds, Sunflower Seeds, Chia Seeds, and Pumpkin Seeds
3 tablespoons of hemp seeds pack 10 g of protein. Hemp is also high in fiber, iron, omega-3, and omega-6 fatty acids. It’s also an energy and mood booster because of its high magnesium content. Seeds from pumpkins contain 10 grams of protein per 1/4 cup (185 g) and 1/4 cup of raw sunflower seeds holds 6 grams. Two tbsp. of chia contains 6 grams. As you can see, these are all great sources of protein!
Pistachios, Walnuts, and Almonds
Pistachios contain 6 grams of protein per 1/4 cup and 1/4 cup of chopped walnuts have 4.5 grams. Almonds are another plant-based protein source! 1/4 of a cup has approximately 8 grams of protein. Almond butter is a great source of healthy fats and vitamin E.
Kale, Spinach, and Broccoli
These vegetables go to show that plant-based foods can be packed full of protein! Kale is a leafy green that holds 4 grams of protein per two cups. Spinach is another delicious green that is over 50% protein, with a high protein density of approximately 5 grams per one cup. This veggie is also a wonderful source of folate, iron, and vitamin C (and easy to add to a green smoothie!). Yet another super-green, one cup of broccoli contains 5 grams of protein per cup.
Spirulina
1 tbsp. of dried spirulina is another excellent source of complete protein, with a whopping 4 grams in a small serving. Spirulina also contains B vitamins, protein, iron, and other trace minerals. It can even help reduce inflammation (unlike animal-based proteins).
Quinoa
While it’s touted as a gluten-free grain, did you know that quinoa is actually a seed? 1 cup (185 g) of cooked quinoa contains 8 grams of protein.
Avocado
Avocado isn’t just a great source of healthy fats but also a wonderful source of protein. 1 avocado packs 7 grams of protein. Adding avocado to your diet can even help lower cholesterol.
Nutritional Yeast
Nutritional yeast isn’t just a great cheese alternative but also a decent source of protein, containing approximately 4 grams of protein in two tablespoons.
Tahini
Two tbsp. of Tahini has 5 grams of protein (and it’s great to eat with a middle eastern diet).
Other Soy-Free Protein Sources
These are all non-soy protein sources that may not be allergy-friendly but are completely fine on a vegan diet.
- Seitan: Seitan is soy-free, but contains wheat gluten. If you have Celiac Disease, this protein must be avoided.
- Legumes: Chickpeas, lentils, black beans, and kidney beans are all great protein options.
- Jackfruit: Jackfruit is a fruit whose texture is well-known for its ability to mimic meat and can be used in many recipes. It’s not an alternative that contains high protein content, but it contains some protein and is packed full of fiber.
If you’re looking for a great soy-free condiment to replace soy sauce, consider coconut aminos. They offer a similar umami taste and saltiness without the soy.
High-Protein, Allergen-Friendly Vegan Recipes
Here are six great soy-free recipes full of plant-based protein and completely void of animal products!
Quinoa Quickie
You can use quinoa instead of rice, pasta, and oatmeal. You can even form it into burgers. Yum! Try this high-protein recipe that tastes great: Sweet Potato and Quinoa Bowl With Walnuts
Magnificent Milks
For milk alternatives, try hemp milk, flax milk, or almond milk. They can be homemade or found in your local natural foods store. You can try making my favorite Basic Nut/Seed Milk recipe!
Delicious Dips
Snack on nuts and dunk veggies in dips made out of avocados, nuts, seeds, and nut/seed butters. Some of my favorites are in Crazy Sexy Kitchen. Or you can give my Artichoke Aioli recipe a try!
Scrumptious Smoothies
Start your day with a scrumptious protein-rich smoothie. You can blend almond milk, kale, frozen fruit, hemp hearts, and spirulina for a nice dose of protein in this Body Builder recipe. You can also add a plant-based protein powder for an extra kick.
Seeds-a-Go-Go
Sprinkle pumpkin or sunflower seeds on salads and soups for extra crunch and protein pow or top your pasta or salad with a nut/seed-based sauce. Try out my Dill Hemp Seed Pesto!
Be a Chia Champ
Give my Strawberry Chia Pudding a try to take advantage of their protein power.
Sample Menu: How to Get Enough Protein in Your Day
I also want to show you an example menu for a soy-gluten-grain-legume sensitive guy or gal (that’s a mouthful!). This will help you start to see how it’s possible to avoid these foods and meet your protein needs without sacrificing variety and tastiness in your diet.
Here’s how a moderately active adult who weighs 140 pounds could meet their protein needs without soy, grains, gluten or legumes (50 grams per day):
Breakfast: Body Builder = 12 g protein
Morning Snack: 1 green apple (0.5 g) + 2 Tbsp almond butter (6.5 g) = 7 g protein
Lunch: Zucchini noodles (2 g) with Dill Hemp Seed Pesto (4 g) = 6 g protein
Afternoon Snack: ½ cup Artichoke Aioli w/ raw vegetables = 11 g protein
Dinner: Vegetable stir-fry (4 g) + 1 cup cooked quinoa (9 g) = 13 g protein
Dessert: Chia pudding = 6 g
TOTAL = 51 grams protein
Some Other Nutrients to Consider
Now that we’ve talked about meeting your protein requirements, let’s also address overall nutrient needs. Whenever you remove large food groups from your diet, it’s a good idea to look at your diet as a whole and identify anything that might need a boost.
Here are some things to be mindful of to make sure you’re still enjoying a nourishing plant-based menu:
- Lysine is one of the essential amino acids responsible for turning fat into energy. It’s the one amino acid that’s less easy to come by in a plant-based diet. But have no fear. Although many vegetarians get tons of lysine from legumes, it’s also found in quinoa, almonds, and pistachios. Plus, complete proteins like spirulina, hemp, chia, and flax seeds are also great sources of lysine. Make these a part of your everyday diet and your body will be super energized.
- Calcium is high in kale, chia seeds, collard greens, and tahini (more info in my blog here).
- Vitamin D is best from the sun and supplements (check my interview with Kenneth Bock, MD for details here).
- Vitamin B12 is only found in animal foods and fortified foods. I recommend that vegans take a B-complex vitamin or multivitamin daily that includes B12.
- Zinc is found in pumpkin seeds and any common multivitamin. It’s another important one!
I know that navigating the grocery store and your kitchen can be tricky when you have food sensitivities, but I hope that these recipes, tips and info will remove the stress and replace it with mouth-watering, plant-based, nourishing vegan meals.Your turn: What are your plant-based suggestions and tips for navigating food sensitivities?
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Hi Kris
My husband who is very fit actually an ex all Black rugby player has been struck down with PMR and is on big doses of prednisone. Could we make a difference with juices and smoothies. Help not sure what to do. He has turned into an old man overnight.
Cheers
Deb
Dearest awesome Kris–Thanks ever so much for sharing yourself with us in all the wonderful extraordinary ways that you do!:) I have tears in my eyes right now as I write this, because, this is EXACTLY what I went to bed wondering (ok, I admit, worrying about). I am vegan and rely on nuts, seeds, and legumes for my protein. I don’t eat soy or grains. Yesterday, I realized that the legumes were the source of my digestive problems. This posting has me OVER THE MOON GRATEFUL that you followed your inner guidance and posted this. Once again, The Universe, showed me that it takes care of me (of us all) in the most unexpected delightful ways!!!! THANK YOU UNIVERSE!! THANK YOU KRISS!!!! INFINITE LOVE and GRATITUDE!!!
Hello Kris! I am 25 years old and I’ve been wanting to incorporate more vegetarian and vegan foods into my diet for years. I have food allergies unfortunately: peanuts, soy, cashews (most legumes) so I find it difficult to try to supplement my diet with common vegan/veggie options. I loved your article The 12 Allergen-friendly, Vegan Protein Sources + 6 Recipes. As a young adult with a grocery budget that doesn’t allow too much flexibility, can you offer some suggestions about how to get started on a plant based diet without breaking the bank (such as a meal plan, substituting foods on a schedule)? I don’t want to necessarily eliminate meat from my diet, but I want to change to healthier options and definitely add more plant-based nutrition. There are many vegetarians and vegans in my family so I know I will be supported.
🙂 Thanks for all you are doing to make the world a better place.
I am also allergic to pumpkin and sesame seeds, as well as soy, beans, and peas, to name a few of my allergies.
I wish I wasn’t so super allergic to quinoa. An increasing number of people are, because if you eat unwashed quinoa too often you can become allergic. (they should put that on the box, right? 😉 ) I love all the other sources, especially avocado yumm 😀 Thanks for all your inspiring articles Kris!
On your blog you state that oats contain gluten. As far as I am aware they are gluten free.
all grains have protein similar to gluten protein in wheat. the oat protein is gliadin. it effects me just as bad as wheat gluten. so do other plant proteins like lectins
Hi,
How did you find out about these protein sensitivities and what affects you?
Thanks
Hi. Peas are legumes therefore pea protein is not suitable for people with allergies to legumes.
just fyi, quinoa is a grain
FYI – all grains are seeds, but not all seeds are grains. In the case of quinoa – it is a seed. It is the seed of the chenopodium plant, which is a member of the chard, beet and spinach family. It could be called a pseudocereal, since the plant produces seeds that can be used in the same away as grains, but it is still botanically a seed.
What about if you are allergic to soy, gluten, wheat AND tree nuts, nuts and sesame? Any ideas?
hi kris, i want so much to convert to veganism but im so scared because i can’t tolerate seeds, nuts, grains or legumes. the seeds and nuts cause hsv flares and the others cause an immune response similar to celiac. im looking for a magic formula or at least others in my position so i dont feel like a freak.
Hi,
I have multiple allergies and am honestly lost on what do. I am allergic to all tree nuts, peanuts, soy, dairy, legumes, most seeds ( therefore terrified to try any seeds) bananas, strawberries and papayas. I honestly don’t know what to eat. I have always had severe allergies to nuts but after my second child my allergy list just continued to grow. I need help with meal planning and am not quite sure where to start.
Thank you
Sorry also wheat! 🙁
Hi,
I was wondering if there is a “peanut butter” option for someone who is nut-free, seed-free, soy-free, and legume-free?
Hello!
I am so glad to find out this post and it’s what i’ve been looking for sometime as my stomach has a difficult time with dairy and legumes and being a vegetarian makes it even more difficult. Thus, i am glad that I only need 20 grams of protein each day and can actually get it from your recommended pland-based protein nutrients.
Thank you so very much, such a life-saver post:)
Hi Kris,
Really love your website! I’m also a nutritionist (specialising in type 1 and type 2 diabetes), and found your protein sources infographic really great! Would you mind if I shared this with my patient(s) please? Wishing you all the best,
As a mom that cooks for a child with food allergies (peanut, tree nuts (just outgrew coconut), seeds (sesame, chia, etc.), legumes (so no hummus, string beans, etc), what would you recommend for protein? We as a family avoid these as best as possible do to possible cross contamination. Looking for information and guidance as to how to approach this new adventure to better my own & families health.
Great, but nuts are allergens too.
Love this post! It is so Information packed and helpful. Ty!
My husband and I want to start a vegan diet. He’s allergic to legumes (mainly beans) and and tree nuts. His tree nut allergy was originally to walnuts, but a few years ago they began processing walnuts with all nuts and seeds in the U.S. So now he cannot have legumes, nuts, cocoa, or most seeds (including pumpkin, sunflower, and sesame -that we are aware of). Do you think we can go vegan and still have a nutritional diet? Does anyone have suggestions? Thank you !
I am on a legumes free , soy free, dairy free , egg free, corn, free meat free ( except turkey, lamb, rabbit/ and gluten free diet. It is keeping me OFF* DIALYSIS.
I AM ON A LOW ANTIGEN DIET. I am wondering if the Paleo Diet follows this . I have stage 4 kidney disease with ONE* Kidney ( I donated one in 2005) and unfortunately came up with the IGA NEPHROPATHY DISEASE over a year ago. My biggest problem is finding alternative to beans . And new recipes HELP!!
You can try supplementing with rice protein isolate. It could be a decent alternative to the proteins you described and it is considered vegan. Although a two pound bag may cost 20 dollars, you only need about 0.4 grams per pound body weight or about 50 grams (or one and a half ounced) for average female body weight. So a bag should last 20 days. That is if you dont find an alternative you can actually cook.
Hi Kris- how many calories is this “day in the life” menu? Curious. I so would like to eat more plant based, but having allergies and sensitivities to dairy, soy, and most legumes makes this very challenging.
Hey Michelle! I’m the nutrition director here at KrisCarr.com so I’ll jump in. Our typical vegan sample days (including this one) average about 1800 calories, 50-60 grams of protein, and 40-50 grams of filling fiber. Hope that helps! xo – Jen
Just reading the little bit of info has helped me already! Thanks so much.