For a low-fat vegan diet, try these vegan substitutes for your daily protein intake
If you’re following a low-fat vegan diet, there are plenty of protein substitutes available that can be used in your favorite dishes. Protein-rich foods that do not contain animal products are widely available and can be found at your local grocery store. The following are five popular vegan substitutes for protein that can be used in low-fat low-carb recipes, so you can follow a low-fat vegan diet without compromising nutrition.
Beans, peas, chickpeas, and lentils are also known as pulses and belong to the legume family. Pulses are low in fat and high in protein, fiber, and essential vitamins and minerals. These foods are found in a variety of vegetarian and vegan recipes because of their great taste, high nutritional value, and versatility. Pulses are excellent substitutes for ground meats. A great vegan substitute for the ground turkey in this Turkey Zucchini Poppers Recipe is mashed chickpeas or lentils. You can easily mash a can of these pulses by hand or in a food processor and add them in place of the turkey.
Falafel balls are made from chickpeas and spices, and are a favorite protein substitute. If you want to make your own low-fat falafels, use this tasty Falafel Recipe. The falafel balls are a great vegan substitute for the chicken in this Shawarma Bowl with Basil Lemon Vinaigrette Recipe.
Quinoa is a high-protein superfood—full of essential vitamins and minerals—that can be used in a variety of dishes for added nutrients and texture. Quinoa is a great vegan protein replacement for the parmesan cheese in this Skinny Basil Pesto Recipe. This pesto can be enjoyed in a variety of vegan pasta dishes and sandwiches.
Tempeh is made from fermented soybeans and is a firm and chewy, high-protein substitute for meat. This versatile food can be cooked in almost any way to replace meat for a low-fat vegan diet. For a tasty tempeh dish, try replacing the shrimp with tempeh in this Spicy Shrimp & Cauliflower Rice Bowl Recipe.
Tofu is probably the most popular vegan substitute for protein. Not only is it easy to cook, but tofu is versatile and can add great textures to dishes. Although this Warm Breakfast Bowl Recipe already has tofu in it, it is a delicious high-protein breakfast recipe worth trying. Consider adding more tofu to replace the egg for your low-fat vegan diet.
Whether you’re a vegan, a vegetarian, or you just like to eat healthy, these vegan substitutes for protein are excellent sources of nutrients and are easy to cook. The next time you want to make a low-fat vegan meal, consider these five protein alternatives for a tasty and healthy dish.