Raise your hand if you’re a vegan who’s sick of people asking you how you get enough protein. Everyone knows by now that there are *plenty* of ways to get protein on a plant-based diet. That said, a vegan protein powder can help you meet your needs in a pinch.
And, yes, dietitians say they’re legit. “Some misconceptions about vegan protein powders are that they don’t provide enough protein, and that they won’t keep you full,” says nutritionist Carolyn Brown, RD. However, today’s vegan protein powders do both.
First of all, many vegan powders contain 20 to 30 grams of protein per serving, which is totally on par with most popular whey protein powders, Brown says. (Whey protein is made from dairy, btw, so it’s definitely not vegan.) Plus, many plant-based powders also provide some fiber, which helps them keep you fuller, longer—and boosts their nutritional value, adds nutritionist Priya Khorana, RD.
Oh, and about that flavor issue: While vegan proteins long had a rep for tasting pretty revolting, times have changed. You’ll find newer plant proteins in flavors like salted caramel, coconut, or even chai.
What to look for in a vegan protein powder
When hunting for vegan protein powder, consider the following major factors before you make your purchase.
Is your protein organic?
Start by looking for a protein powder that is organic, recommends Marissa Meshulaum, RD, dietitian and founder of MPM nutrition. “Lots of the components to protein powder here can be contaminated with pesticide residue,” she explains. So yup, be sure to check the label before you add to cart.
Is your protein complete?
Usually, you’ll want to get a protein powder that contains a mix of different proteins, such as pea, rice, hemp, soy, etc., Meshulaum says. “When you combine the proteins, you get a complete protein,” she explains. Because ICYMI, most plant-based protein sources are “incomplete,” meaning they don’t contain all of—or enough of—the nine essential amino acids.
Is there *enough* protein?
“You’ll also want to be sure the amount of protein in the shake is enough to help support your body’s needs, as well as allow you to feel satisfied after eating,” explains Erin Palinski-Wade, RD, dietitian and author of 2 Day Diabetes Diet. Generally, look for a vegan protein powder with about 14 grams of protein or more per serving.
Did you read the ingredient list?
Even if a protein powder says it’s “vegan,” you’ll want to double-check and ensure that there are actually no other animal protein sources listed, such as whey, casein, egg white, collagen, bone broth, or meat isolates, says Erica Zellner, LDN, a clinical nutritionist. Sometimes brands will include these ingredients to add protein, even if they’re not technically vegan-friendly.
How much sugar is there per serving?
“Try to minimise added sugars or artificial sweeteners,” Zellner says. Obviously, some sugar in your diet is fine, but an excess amount of added sugars and artificial sweeteners can damage the gut microbiome, Zellner says. “Additionally, elevated sugar is linked to a variety of chronic diseases and can cause blood sugar dysregulation,” Zellner explains. Got that down?
Now, let’s get into the specifics: Whether you’re spiking your smoothies, iced coffee, or pancake mix, today’s vegan protein powders are better than ever—and totally worth your while, whether you’re a carnivore or not. Here are 5 vegan protein powder options you’ll drool over.
Vital Supplements Pea Protein Powder
The Vital Plant Protein Powder contains over 18 amino acids, matching the profile of whey proteins which is unique for a vegetable protein. The protein is extracted from European golden peas and digests easily without causing bloating. It comes in three flavours and an unflavoured option.
Protein Republic Plant-Based Protein
Protein Republic’s vegan protein is a metabolism booster (the more your body works on metabolising the plant protein, the better your body becomes at burning extra fat), high protein, low carb and low fat.
My Protein Vegan Protein Blend
My Protein’s Vegan Protein Blend is completely free from artificial colours and flavours. It’s a blend of pea and fava bean protein isolates, and is low in sugar, too.
Body Science Clean Vegan Protein
Clean Vegan Protein combines high quality, 100% vegan-friendly protein sources with prebiotics, ancient grains and digestive enzymes. The result is a delicious tasting, gluten free protein blend that delivers 309 of clean, natural protein per serve, whilst supporting your inner wellness. No fillers, no gum or thickeners, no artificial colours, flavours or sweeteners and no 955.
Kiyomee Vegan Protein
Kiyomee Blends nutrient-rich Organic Vegan Protein is another 100% certified plant-based pea protein. The digestive friendly blend is designed to increase skin elasticity, muscle recovery, overall well-being and to maximise your body’s potential.
