Ten Easy Ways to Boost Protein Intake for Your Vegan Pregnancy

written by Catherine Barry and edited by Maya Bach, MPH, RDN

March 3, 2021

Eating enough protein each day is incredibly important for your growing baby, but sometimes reaching this goal is not an easy task as a vegan mom-to-be! Protein allows for the proper development of your baby’s tissues and organs. It also supports your increasing blood supply so that more blood (rich with nutrients!) is sent to your baby. As your pregnancy progresses, you need more protein with each subsequent trimester.  If you’re wondering “how am I going to get more protein?” here are 10 super simple ways to sneak extra protein into your meals and snacks. You’ve got this!

Nutritional Yeast

This nutrition powerhouse of topping can pack up to 8 grams of protein in just two tablespoons. Try sprinkling it on top of your avocado toast, mixed into pasta, or even shaking it into your popcorn for a cheesy snack. If you want to sneak nutritional yeast into your meals, add it into soups, pasta sauces, and dressings/dips. 

Bonus: It’s a great source of folate, an important nutrient for your baby’s neural tube development.

Per Serving (2 tbsp): 8 grams of protein

Roasted Chickpeas

Roasted chickpeas can be a great little addition to any meal, providing that crunchy texture and added protein. Add roasted chickpeas to your favorite salad, grain bowl, or as a “crunchy crouton” to hearty soups. You can also enjoy them on their own as an easy crunchy snack or add dried fruit and seeds for a DIY trail mix on-the-go!

Bonus: They’re also packed with fiber to help you find relief from vegan pregnancy constipation

Per Serving (½ cup): 7.25 grams of protein

Hemp seeds

Not only are they tasty, but hemp seeds are also incredibly nutritious for your vegan pregnancy. They’re a plant-based complete protein meaning that they contain all the essential amino acids that you and your baby need. They’re even higher in protein than chia and flax seeds as 25% of their calories come from protein. While you can throw hemp seeds onto virtually any meal, from oatmeal to PB and banana toast, they’re also great when blended into smoothies or baked into muffins. Add them to your favorite dips for a creamy texture and protein boost!

Bonus: They’re also packed with fiber to help you find relief from vegan pregnancy constipation.

Per Serving (2-3 tablespoons): 11 grams of protein

Extra Firm Tofu

Tofu is one of the easiest ingredients to sneak into your day. It can pack 8 - 10 grams of protein per serving and is mild in taste so it can be added in virtually any recipe. Jazz it up with spices and bake for "tofu steaks,” scramble it with greens to make a breakfast bowl or add it to make a creamy veggie curry. For a no-cook method, blend a few ounces into your smoothie, soups, and homemade dips. Have a craving to satisfy? You can also use it to make banana nicecream!

Bonus: Choose tofu set with calcium for added nutritional support for your vegan pregnancy

Per Serving (3 ounces): 4 grams of protein

Tempeh

While tofu is a great source of protein, tempeh has an even higher percentage of protein per serving. Tempeh “fries” are a great way to add a crunchy, savory bite to any meal! Just cut tempeh into strips, sprinkle some coconut aminos or low sodium soy sauce onto the strips, and seasoning of your choice. Stir-fry the strips until golden brown and store for up to three days in an airtight container in your fridge. These high-protein fries are great on their own, and are also the perfect addition to grain bowls, veggie wraps, and soups!

Per Serving (3 ounces): 16 grams of protein

Edamame

This powerful bean packs a serious nutrition punch for your vegan pregnancy. Raw or roasted, edamame contains all nine essential amino acids. Try substituting edamame for other lower protein beans in salads, wraps, and dips. If you like to eat salty crunchy snacks such as pretzels or chips, try dry roasted edamame to satisfy that crunchy craving and boost your protein intake!

Bonus: edamame is also high in iron to help you meet your iron goals during pregnancy!

Per Serving (½ cup):11 grams of protein

Vegan Protein Powder

Vegan protein powder can be a great way to boost your protein intake without any hassle. While adding protein powder to smoothies is a great option, there are other things that you can sneak protein powder into too! Try adding protein powder to pancake batters, baked muffins, overnight oats, and non-dairy yogurt. 

Per Serving: varies between 15-25 grams of protein depending on the brand

Lentil Pasta

Red or green, lentil pasta packs a serious protein punch! With 18 grams of protein per serving, yet looking and tasting like the regular pasta we all know and love. In addition, these bean-based pastas have much more fiber in them when compared with regular wheat-based pasta. Fiber can help with constipation and support regular bowel movements during pregnancy. 

Per Serving (3.5 ounces):  22 - 25 grams of protein

Plant Milks

While there are seemingly endless plant-based milks to choose from, soy milk and plant-protein enriched milks (such as Ripple, Good Karma Flax + Protein Milk, or Califia Farms Protein Oat) are much higher in protein when compared to almond, cashew, coconut, and oat milk. Add these milks to your oatmeal, cereal, drinks, and smoothies to sneak in protein without any extra cooking. 

Per Serving (1 cup):  7 - 8 grams of protein

Chia Seeds

Chia seeds may be small, but they are certainly mighty when it comes to nutritional density. In just one ounce of chia seeds, there are 11 grams of fiber, 4 grams of protein, and 16 percent of your daily calcium needs. Chia seeds can be used to make a delicious pudding by combining three tablespoons of chia seeds and ½ cup plant-based milk. If you don’t like the texture of chia seed pudding, try blending it until smooth. You can also add chia seeds to oatmeal as a topping, to overnight oats to give them a more pudding-like texture, and to smoothies. 

Bonus: Use soy milk when making chia seed pudding for an extra protein boost!

Per Serving (2 tbsp):  4 grams of protein