Cook plant protein like you mean it.
Bland tofu and rubbery seitan are technique problems. Here’s exactly how to buy, prep and cook the four proteins that carry a plant-based diet, so they come out crispy, chewy and full of flavor every time.
Crispy outside, tender inside, and it tastes like whatever you want it to.
The chewiest, meatiest plant protein there is, with about as much protein per calorie as chicken breast.
Nutty, hearty and whole-food. The protein that converts people once they cook it right.
The cheapest protein in the store. Rehydrate it right and nobody can tell it from ground beef.
Common questions
Are plant proteins complete?
Every plant protein contains all nine essential amino acids. Some are lower in one or two (grains are a little low in lysine, for example), which is why they get labeled incomplete.
In practice it doesn't matter. Eat enough total protein from a few different sources across the day and the gaps cover each other. You don't need to combine foods at each meal. Soy, seitan paired with beans, and most protein powders are strong on their own.
Does soy give you estrogen or lower testosterone?
No. Soy contains isoflavones, sometimes called phytoestrogens. They're plant compounds, not estrogen. They bind to estrogen receptors weakly and selectively, which is very different from the hormone itself.
The research on men is clear. A 2021 meta-analysis of clinical studies found that soy and soy isoflavones don't change testosterone or estrogen levels at normal intakes.
What are the highest-protein plant foods?
Per calorie, the leaders are fava bean tofu (about 64 g in a block with zero carbs or fat), seitan, super-firm tofu, tempeh and TVP. Edamame, lentils, beans, soy milk and pea or soy protein powder fill in the rest.
See exactly how many calories it takes to get 30 g from each one on the Eating Out page.