A cup of plain, unsweetened soy milk has 8 grams of protein, which is the same amount as a cup of milk. Generally, plant-based milk, such as almond milk or oat milk, are poor sources of protein, so if you’re exclusively plant-based and struggling to meet your protein requirements–especially at breakfast–it might be helpful to swap to soy milk. Pea-based milk is another protein-packed option.
A half-cup serving of raw oats has 5 grams of protein, which is a good amount. People forget that grains provide some protein. This isn’t the equivalent of 5 grams of animal protein, but when eaten with other plant protein sources at a meal, it all adds up!
A 2-tablespoon serving of tahini has about 5 grams of plant-based protein. I love making a salad dressing with tahini, or using a drizzle over veggies. It’s a wonderful way to boost the protein and accent the flavor of meals and snacks!
Each artichoke heart has almost a gram of protein, so by adding several to your meal, you could get a little boost! I buy them frozen and stick them in the air fryer for about 7-10 minutes. Then, I add them to salads and plant-protein pastas for extra deliciousness and a little sneaky protein. Artichoke hearts also bring lots of fiber to your meals, with nearly 2 grams of fiber per heart.
This article has been written and reviewed by a Registered Dietitian, Samantha Cassetty.