Top 10 Vegan Protein Sources for Building Muscle in 2025

The Best Vegan Protein Sources

Building muscle on a vegan diet has never been more achievable, thanks not only to the growing availability of high-quality plant-based protein sources but also to the growing knowledge and awareness about vegan nutrition. While many of these foods—like lentils, tofu, and quinoa—have been dietary staples for centuries, it’s the heightened awareness of their protein and nutrient content that has cemented their place in the diets of vegan athletes, bodybuilders, and wider audiences.

This shift in perception is reflected in documentaries like The Game Changers, which highlights the performance and recovery benefits of a vegan diet for elite athletes. The film showcases how plant-based eating is not only viable but optimal for building muscle and sustaining high performance, dispelling myths about protein and strength.

Below, we dive into the best vegan protein sources for muscle building in 2025. Whether you’re an athlete, bodybuilder, or simply looking to elevate your nutrition, these options will help you fuel your fitness goals effectively.

1. Tofu: A Protein Powerhouse

Tofu is a staple for vegan athletes and bodybuilders alike. Made from soybeans, tofu contains 10 grams of protein per half-cup serving. As a complete protein, tofu provides all nine essential amino acids, making it an excellent choice for muscle recovery and growth. Its versatility allows it to shine in stir-fries, scrambles, or grilled dishes.

2. Lentils: High-Protein Vegan Foods for Muscle Building

Lentils are one of the best plant-based protein sources for a vegan bodybuilder diet, with 18 grams of protein per cooked cup. Rich in fiber and iron, lentils sustain energy during workouts and aid recovery. They pair perfectly with grains to create a complete amino acid profile, making them a top choice for vegan muscle building.

3. Tempeh: Fermented and Protein-Dense

Tempeh, another soy-based protein, offers 19 grams of protein per 3-ounce serving. Its dense texture and nutty flavor make it ideal for heartier dishes. As a fermented food, tempeh also supports gut health, which is crucial for nutrient absorption and overall athletic performance.

4. Chickpeas: Budget-Friendly Vegan Protein

Chickpeas, whether roasted as a snack or blended into hummus, provide 15 grams of protein per cooked cup. Packed with magnesium, they support muscle contractions and recovery. Include chickpeas in salads, curries, or homemade protein bars for a versatile and affordable protein boost.

5. Seitan: The King of Vegan Protein

Seitan, made from wheat gluten, delivers a whopping 21 grams of protein per 3-ounce serving. This high-protein vegan food is perfect for muscle building, thanks to its meat-like texture and ability to absorb flavors. Use seitan in stir-fries, stews, or sandwiches to keep your meals exciting.

6. Quinoa: The High-Protein Grain

Quinoa is a nutrient-packed grain providing 8 grams of protein per cooked cup. As one of the few plant-based complete proteins, quinoa supports vegan athletes in meeting their amino acid needs. Use it as a base for salads, bowls, or breakfast porridges to fuel your day.

7. Black Beans: Nutritional Powerhouses

Black beans are another budget-friendly, high-protein vegan food with 15 grams of protein per cooked cup. In addition to protein, they offer antioxidants to combat post-workout inflammation. Incorporate black beans into burritos, soups, or vegan burgers for a delicious way to meet your muscle-building goals.

8. The Militant Vegan Protein Powder: The Best Vegan Protein for Muscle Gain

For convenience and clean nutrition, The Militant Vegan protein powder stands out as one of the best vegan protein options for athletes. Crafted from 100% organic, plant-based ingredients, this clean vegan protein powder is free from fillers, gums, and preservatives, while providing 20 grams of protein per serving. Packaged in a compostable bag, it’s also a sustainable choice for conscious athletes.

9. Hemp Seeds: Protein and Omega-Rich

Hemp seeds provide 10 grams of protein per 3 tablespoons, along with omega-3 and omega-6 fatty acids to reduce inflammation and support joint health. Sprinkle them on salads, blend them into smoothies, or incorporate them into energy bars for a simple yet effective protein boost.

10. Edamame: A Fresh Take on Soy Protein

Edamame, or young soybeans, are an easy-to-prepare, high-protein snack with 17 grams of protein per cooked cup. Their mild flavor makes them a versatile addition to salads, grain bowls, or simply as a lightly salted snack post-workout.

Pro Tips for Vegan Muscle Building

  • Combine Proteins: Pair foods like rice and beans or quinoa and lentils to create complete proteins and maximize muscle-building potential.
  • Optimize Protein Timing: Spread protein intake evenly throughout the day, especially pre- and post-workout, to support muscle synthesis and recovery.
  • Incorporate Protein Powder: Add The Militant Vegan protein powder to your routine for an easy, effective way to boost your protein intake.
  • Stay Consistent: Consistency in both diet and training is key to building muscle on a vegan diet.

Fuel Your Gains with Vegan Protein

With these top vegan protein sources, you can build muscle, recover faster, and achieve your fitness goals—all while supporting your vegan diet. From staples like tofu and lentils to the game-changing Militant Vegan protein powder, these foods are perfect for athletes looking to elevate their nutrition.

Ready to take your gains to the next level? Start by adding The Militant Vegan Protein Powder to your daily routine—it’s the ultimate choice for clean, sustainable vegan protein.