Tofu, lentils, chickpeas. If you're vegan or plant-curious, you've heard this trio a thousand times. But here's the thing: there's a whole world of protein-packed plant foods that rarely get the spotlight.

Some of them are probably already in your pantry. Others might surprise you completely.

We asked Melissa Mitri to share the underrated vegan protein sources worth adding to your rotation, and why variety actually matters more than you think.

Why You Should Mix Up Your Protein Sources

Before we dive into the list, let’s clarify why you shouldn't just stick to the usual suspects.

"For vegans, exploring a variety of protein sources beyond staples like tofu, lentils, or chickpeas is important to ensure a balanced intake of essential amino acids and nutrients," Melissa explains. 

"Different plant proteins have different amino acid profiles, so combining sources like grains, seeds, nuts, and fruits helps cover any gaps and support overall health."

What it means is that your body needs all nine essential amino acids to function properly, and no single plant food delivers them all in the right amounts. Mix it up, and you'll also get a wider range of vitamins, minerals, and antioxidants.

Plus, eating the same things on repeat gets boring fast.

Protein You’re (Probably) Overlooking

Black beans

Protein per 100g, canned: 7gCalories: 118 (cooked) Best uses: Soups, burritos, salads, veggie burger bases

Black beans aren't just filling but also functional. "Black beans provide a powerful combination of protein and fiber that helps regulate blood sugar and promote satiety," says Melissa. "Their high antioxidant content, particularly anthocyanins, helps fight inflammation and protect cellular health."

They're also loaded with iron (hello, energy levels) and fiber that feeds the good bacteria in your gut.

Pumpkin seeds

Protein per 100g: 30gCalories: 515 Best uses: Snacking, salad toppings, breakfast bowls

"Pumpkin seeds are rich in zinc, making them crucial for immune function and protein synthesis," Melissa notes. "Their high magnesium content supports muscle and nerve function, and their combination of protein and healthy fats provides sustained energy."

Bonus: they contain tryptophan, the amino acid that may help improve sleep quality.

Guava, passion fruit, and blackberries

Yes, fruit can be a protein source. These three stand out:

• Guava: 2.6g protein per 100g

• Passion fruit: 2.2g protein per 100g

• Blackberries: 1.4g protein per 100g

"These fruits are rich in antioxidants, fiber, and vitamins that support immunity, gut health, heart, and brain function," she says. Guava alone delivers 228mg of vitamin C per 100g, along with lycopene and polyphenols that protect your cardiovascular system.

Passion fruit brings beta-carotene and polyphenols that help regulate blood sugar, while blackberries are packed with anthocyanins that boost brain and blood vessel function.

You can toss them in smoothies, top your oatmeal, or just eat them straight.

You Don’t Need to Break the Bank for Extra Protein

Don't have access to specialty vegan products? No problem.

"For those with limited access, there are still plenty of cupboard staples that can help boost your protein intake," Melissa reassures. "Foods like chia seeds, oats, and peanut butter are practical protein sources that are easy to find and incorporate into everyday meals."

• Chia seeds deliver protein, fiber, and omega-3s. 

• Oats provide complex carbs for sustained energy. 

• Peanut butter adds rich protein and healthy fats that keep you satisfied longer.

All three are budget-friendly, shelf-stable, and versatile enough to work in everything from breakfast to dessert.

One Important Takeaway

You don't need fancy supplements or hard-to-find ingredients to hit your protein goals on a plant-based diet. Sometimes the best sources are already sitting in your kitchen or hiding in plain sight at the grocery store.

"Expanding beyond the usual options will also avoid monotony and support long-term goals.”

Tofu and lentils aren't going anywhere. But now you've got a few more tricks up your sleeve.

Sources: 

1. US department of agriculture 

2. Science direct

3. National library of medicine