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Hitting your protein goals through whole foods doesn’t have to be challenging as long as you know which ones to choose. In this article, we’re giving you a rundown of plant-based whole foods that are high in protein and ways to incorporate them into your diet.

What are whole foods?

Whole foods are foods that are unprocessed or minimally processed to keep their nutritional value. They’re often bursting with essential vitamins, minerals, and fibre to nourish your body for better energy and mood. Examples of whole foods include unprocessed meat and fish, nuts, seeds, beans, legumes, grains, fruits, and vegetables.

Best high-protein whole foods

Protein is essential for building muscle, healthy bones, cognitive function, and energy. The below are whole food examples that are plant-based, vegan friendly, and (most importantly) high in protein!

Lentils

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Lentils are small, seed-like legumes that grow in pods. There are many benefits of organic lentils and they come in various colours, including red, green, and black. Our Red Lentils and Speckled Lentils contain a whopping 24 grams of protein per 100 grams.

Ways to eat lentils

Chia Seeds

Chia seeds are tiny seeds that come from the plant Salvia hispanica. There are many benefits of chia seeds, including high amounts of omega-3 fatty acids. They’re also abundant in protein, with our Chia Seeds boasting 20 grams per 100 grams. You can get white or black seeds which both hold similar nutritional value.

Ways to eat chia seeds

Linseeds

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Linseeds, also known as flaxseeds, are a flat brown or golden seed that comes from the plant Linum usitatissimum. They have a mildly nutty taste and are helpful for managing gut issues by binding stools and providing slip to the intestinal tract. They also boast an impressive amount of protein, with our Brown Linseeds containing 18 grams per 100 grams.

Ways to eat linseeds

Pumpkin Seeds

Pumpkin seeds are green-coloured seeds that have a mild, nutty flavour. They provide excellent antioxidant effects to lower inflammation and deliver a high percentage of protein. Grape Tree’s Pumpkin Seeds provide 24 grams of protein per 100 grams, instantly boosting your protein intake.

Ways to eat pumpkin seeds

Hemp seeds

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Hemp seeds are minute, nutty brown seeds that come from the Cannabis sativa plant. Despite the plant’s name, they don’t contain any THC and are one of the best sources of plant-based protein that you can find. Don’t believe us? Our Organic Shelled Hemp Seeds have 32 grams of protein per 100 grams!

Ways to eat hemp seeds

  • Hemp seed smoothie
  • Hemp seed protein balls
  • Hemp seed salad

Cashews

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Cashews have a curved shape and are light in colour. They are also a deliciously sweet nut, making them ideal for creating healthy and tasty dishes. The nut is a wonderful protein source - our Raw Whole Cashews have 18 grams of protein per 100 grams.

Ways to eat cashews:

Almonds

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Almonds come from the Prunus dulcis tree and have a creamy texture with a lightly bitter skin. They’re rich in amino acids, vitamin E, copper, and health-boosting magnesium, and are an easy way to get plant-based protein. Our Supreme Californian Almonds have 21 grams per 100 grams.

Ways to eat almonds:

Walnuts

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Walnuts are light brown nuts, with a slightly bitter taste and a crumbly texture. They contain all nine essential amino acids and are extremely good for heart health. They’re often used in savoury dishes and baked goods. Walnuts are another place to get your protein - try our Walnut Halves and Pieces with 15 grams of protein per 100 grams.

Ways to eat walnuts

Peanuts

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Peanuts are golden coloured legumes that grow in warm climates. They’re abundant in folic acid, vitamin E, iron, and magnesium and zinc, making them beneficial for physical and cognitive health. 

Peanuts are incredibly versatile and often used in sweet and savoury dishes. They’re also in our whole foods protein list for good reason. Our Original Salted Peanuts boast 28 grams of protein per 100 grams!

Ways to eat peanuts

Oats

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Oats are the seeds of oat grass and classify as a cereal grain. They have a mild flavour, are extremely versatile, and a fantastic source of protein. Our Jumbo Oats contain 12 grams of protein per 100 grams.

Ways to eat oats

Wheat bran

Wheat bran is the outside of wheat grain kernels, which are rich in copper, iron, and zinc for energy. Wheat bran is also wonderfully high in fibre and protein. Our Organic Wheat Bran harnesses 15 grams per 100 grams and the 100% Organic Wheat Bran Sticks contain 16 grams per 100 grams.

Ways to eat wheat bran

Hit your whole food protein goals with Grape Tree

Grape Tree has a range of delicious protein-dense whole foods for a happy and healthy body. Check out our range of nuts and seeds, grains, and pulses, beans, and lentils for a plant-based high protein diet.

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