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The 11 Best low FODMAP Vegan Sources of Protein

A muscle-building diet doesn’t have to revolve around boiled chicken breasts.

The moment you begin any kind of exercise kick you’ll be told to up your protein intake. Protein is the fuel that repairs and builds muscles after a workout, so if you’re hitting the gym it makes sense to eat more of it.

The popular conception of protein tends towards meat and vast tubs of protein powder. Plain chicken breasts washed down with a protein shake is about as appetizing as it sounds. However, protein is actually present in decent amounts in a far wider range of foods than you might expect, as any hench vegan (henchetarian, if you will) can attest.

Whether you’ve sworn off meat or are just looking to vary your protein sources (and you should be), here are 11 low FODMAP sources of protein suitable for vegans. Please check the Monash app for serving sizes.

The 11 Best Low FODMAP Vegan Sources of Protein

In order of highest amount of protein per 100g:

  • Pumpkin seeds 30g
  • Peanuts 25-28g
  • Seitan 25g
  • Almonds 21g
  • Tempeh 20g
  • Chia seeds 17g
  • Walnuts 15-17g
  • Plain Quorn 14.5g (75g is low FODMAP as per Monash)
  • Brazil nuts 14g
  • Edamame 13g
  • Tofu 12g

Let's dive into each protein source a little more.

Meat Replacements

Seitan

Protein content: 25g

Wheat gluten is the key ingredient in this protein-packed meat alternative, which has a chewier texture than the likes of tempeh and tofu. It’s not the easiest food to find and the protein content does tend to vary a fair bit from product to product, so check the label carefully.

Tempeh

Protein content: 20g

Indonesian staple tempeh is a soy-based meat alternative like tofu, but outdoes the latter on several nutritional fronts since it contains more protein, fiber and vitamins.

Quorn mince

Protein content: 14.5g

Quorn products dominate the meat-free aisles of supermarkets, making it one of the most convenient high-protein veggie foods to incorporate into your cooking.

Tofu

Protein content: 12g

While tempeh does have a slight edge on tofu in the protein stakes, tofu hits back by being far easier to find in shops.

Nuts, Seeds And Legumes

Pumpkin seeds

Protein content: 30g

Next time you scoop out the insides of a pumpkin to make a jack-o’-lantern (and that should be at Halloween, doing it at any other time is odd) make sure you save the seeds to roast for a simple high-protein snack.

Peanuts

Protein content: 25-28g

Forget all the trendy nuts out there, because ’tis the humble peanut that packs in the most protein. 

Almonds

Protein content: 21g

Almonds are a good source of vitamin E as well as protein.

Chia seeds

Protein content: 17g

High in protein, fiber, and minerals like calcium and magnesium, chia’s on-trend status is backed up by some rock-solid nutritionals.

Walnuts

Protein content: 15-17g

A tough nut to crack, but get through a walnut’s shell and you’ll find a great source of protein, fiber and unsaturated fats inside.

Brazil nuts

Protein content: 14g

Selenium is an essential mineral that’s generally found in meat and fish, so vegetarians and vegans will be pleased to learn that Brazil nuts are a great plant-based source of the stuff.

Edamame beans

Protein content: 13g

A plate of edamame beans and a bowl of gluten free soy sauce is one of the greatest food combos there is. As well as protein and deliciousness, edamame beans also bring high amounts of fiber and a variety of vitamins and minerals to the table.

Low FODMAP Vegan Protein Supplements

If you are having difficulty getting enough protein and/or nutrients on the low FODMAP diet, consider supplementing with Casa de Sante low FODMAP certified vegan protein powder or vegan high protein complete meal replacements with vitamins, minerals, probiotics and digestive enzymes.

- Reviewed by Onikepe Adegbola, MD PhD, founder, Casa de Sante


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