According to a study by Medical News Today, Overall, their analysis found that up to 46 percent of the oldest participants in the study did not consume enough protein on a regular basis.

A third of them were missing 30 grams (g) of protein from their daily diet, which — for an adult who weighs 160 pounds, or 72.6 kilograms (kg) — is the equivalent of over half of the recommended intake. The United States recommended daily allowance of protein is 0.8 g per kg.

As an extremely active person, who has been a vegetarian for over 8 years (and as someone who can’t eat gluten), I HAVE to ensure I am conscious about my protein intake. If you’re looking for the best plant-based protein sources that are also gluten-free, you’re in the right place. Whether you’re managing celiac disease, gluten sensitivity, or simply aiming for a cleaner, whole-food diet, finding high protein plant foods without gluten can feel tricky. But good news: there are plenty of delicious, nutrient-dense options to support your wellness goals—no meat or gluten required. In this post, we’ll break down the top gluten-free vegan protein options to help you fuel your body, build muscle, and feel your best—naturally.

Wonderful Plant Based Proteins Foods

1. Tofu, Tempeh
   1. 12-20 g of protein/100 g
   2. Contains iron & calcium
   3. Both come from soybeans 
2. Edamame
   1. 18.4 g of protein/ cup
   2. Contains folate, vitamin K, & fiber
   3. Comes from soybeans
3. Lentils
   1. 18 g of protein/ cup
   2. Contains fiber, folate, iron, manganese, & antioxidants
   3. Good for improving leaky gut
4. Beans
   1. Include link to the different types of beans & their protein amounts
   2. Most are 15 g/cup
   3. They are complex carbs
   4. Contains fiber, iron, folate, phosphorus, potassium 
   5. Helps manage blood sugar and lower blood pressure 
5. Hemp Seed
   1. 9 g of protein/3 tbs of hemp seeds
   2. Contains high levels of magnesium, iron, zinc, & selenium
   3. Contains omega 3/omega 6 fatty acids
   4. Helps reduce inflammation
6. Green Peas
   1. 9 g of protein/per cup 
   2. More than 25% of your daily fiber, thiamine, folate, vitamin C, vitamin K, & iron
7. Plan Greek Yogurt
   1. 17 grams per 6 oz
   2. Contains calcium, selenium, vitamin B, vitamin A

Eating a plant-based and gluten-free diet doesn’t mean sacrificing protein. From lentils and chickpeas to quinoa and hemp seeds, there are countless healthy gluten-free protein options that are both satisfying and packed with essential nutrients. Whether you’re following a vegan lifestyle, looking to reduce inflammation, or simply want more variety in your meals, these plant-based protein foods can support your health without compromising flavor or function. Want to make the switch even easier? Try incorporating a few of these high protein plant-based meals into your weekly meal prep and watch your energy soar—naturally.