Top 5 Vegan Proteins That Are Low in Calories (And High in Gains) – Karen’s Plant-Powered Picks

 

Karen had finally nailed her gym routine. Three days a week of strength training, two days of yoga (mostly for the outfits), and a long walk on Sundays where she pretended she was the main character in a Netflix drama.

But there was one problem: protein.

She wasn’t just a casual plant-eater anymore. She was a committed vegan, and she wanted to fuel her post-workout body with something better than peanut butter and a prayer.

Also, she wasn’t trying to bulk up like a bodybuilder—she just wanted to tone, recover, and feel amazing without inhaling 1,000 calories per protein hit.

So she set out on a mission: find the most nutritious vegan proteins that are low in calories and big on results.

Here’s what Karen found—and how she now fuels up like a total plant-powered queen.

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🟢 1. Lentils – The Humble Hero

Karen underestimated lentils. She used to think they were just sad soup fillers. Oh, how wrong she was.

Why They’re Great:

• 18g of protein per cooked cup

• Only about 230 calories

• Rich in iron, fibre, and B vitamins

• Budget-friendly and stores like a champ

How Karen Eats Them:

• Lentil salad with chopped veg, lemon juice, and tahini dressing

• Spiced lentil soup on cozy evenings

• Lentil taco filling with cumin and paprika (Taco Tuesday is sacred)

Bonus: They keep her full for hours. No vending machine drama at 4 p.m.

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🟡 2. Tofu – The Blank Canvas That Slays

Tofu used to intimidate Karen. It was squishy and bland, but it had vibes.

Once she learned how to cook it properly, it became a staple in her protein game.

Why It’s Great:

• 15–20g of protein per serving (depending on firmness)

• Around 150–190 calories

• Contains all nine essential amino acids

• High in calcium and iron

How Karen Eats It:

• Pan-fried in sesame oil with soy sauce and chili flakes

• Crumble-style "egg" scramble with turmeric and black salt

• Grilled slabs in a sandwich with avocado and tomato

Tip from Karen: Press your tofu. Always. Nobody wants soggy gains!

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🟣 3. Chickpeas – The Crunchy, Creamy All-Rounder

Karen and chickpeas are in a committed relationship. No, she doesn’t just mean hummus (although, respect).

Why They’re Great:

• 14.5g protein per cooked cup

• ~270 calories, but super satisfying

• High in fibre and great for blood sugar balance

• Helps build muscle and prevent crashes

How Karen Eats Them:

• Roasted with paprika for a crunchy snack

• Mashed into a chickpea “tuna” salad

• Blended into hummus, spread on rice cakes or veggies

Also: Karen keeps a can in her car. Emergency snack queen.

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🔵 4. Edamame – The Little Green Power Beans

These were once “those things you eat at sushi restaurants.” Now? A freezer staple.

Why They’re Great:

• 17g of protein per cooked cup

• Only about 190 calories

• Full of folate, vitamin K, and healthy fats

• Naturally gluten-free and super satisfying

How Karen Eats Them:

• Steamed and salted for a post-workout snack

• Tossed into quinoa bowls with veggies and miso dressing

• Blended into dips (trust her: edamame + garlic = magic)

Warning: They’re addictive. Karen once ate a whole bowl while watching MasterChef and felt zero guilt.

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🟠 5. Seitan – The Muscle Meat of the Vegan World

Okay, okay. Karen knows seitan sounds like something a villain eats. But it’s actually wheat gluten—a protein-rich meat substitute that cooks like a dream.

Why It’s Great:

• Up to 21g of protein per 100g

• About 120–150 calories, depending on prep

• Chewy, hearty, and perfect for high-protein meals

• Zero cholesterol, low fat

How Karen Eats It:

• Grilled in strips and stuffed into wraps

• Pan-fried and glazed with teriyaki sauce

• Tossed into stir-fries with bell peppers and ginger

Not for those with gluten issues, obviously. But for everyone else? It’s protein on beast mode.

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💬 Karen’s Reflection

“Turns out, you don’t need steak to build strength, you just need a smart grocery list, a non-stick pan, and maybe a spice rack that doesn’t give up halfway through cooking.”

Now, in my bid to stay vegan, or avoid red meat, or even dairy and eggs, I know I don't have to give up on protein!

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