Top 10 Plant-Based Protein Sources Chefs Are Using Today

Here are the top 10 plant-based protein sources chefs are turning to today, along with insights on how they’re being used in professional kitchens.

Lentils are a staple in kitchens for a reason: they’re affordable, protein-rich, and highly adaptable. Green, brown, red, and black lentils offer different textures and cooking times, making them suitable for a wide range of dishes.

Chefs use lentils for plant-based versions of meatloaf, shepherd’s pie, and bolognese. They also serve as hearty bases for soups, salads, and grain bowls. With 18 grams of protein per cooked cup, lentils also provide fiber, iron, and potassium, making them nutritionally dense.

Chickpeas (garbanzo beans) are more than just the base of hummus. These legumes are being roasted for snacks, blended into sauces, and formed into burgers and meatballs.

Chickpea flour (besan) is popular for gluten-free baking and frying, used in items like socca or vegan frittatas. With 15 grams of protein per cooked cup, chickpeas also add creaminess to stews and curries while boosting protein content.

Unlike most plant proteins, quinoa is a complete protein, meaning it contains all nine essential amino acids. This pseudo-grain is quick to cook and fits seamlessly into salads, bowls, and breakfast dishes.

Quinoa delivers 8 grams of protein per cooked cup and brings a nutty flavor and light texture to dishes. Chefs often use it as a base for plant-based protein bowls, or as a binder in veggie burgers and patties.

Made from wheat gluten, seitan is prized for its chewy, meat-like texture. It absorbs marinades well and holds up under high-heat cooking, making it ideal for grilling, sautéing, and braising.

At 21 grams of protein per 3-ounce serving, seitan is one of the highest-protein plant options available. It’s commonly used for plant-based steak, skewers, and deli slices. Some chefs are even crafting seitan-based charcuterie boards, elevating this ingredient to gourmet status.

Tofu remains a kitchen essential due to its adaptability. Soft tofu works in smoothies and desserts, while firm and extra-firm tofu are ideal for stir-fries, grilling, and baking.

With 10 grams of protein per half-cup, tofu acts as a blank canvas for spices and sauces. Techniques like freezing and pressing enhance its texture, giving chefs more options for creativity.

Tempeh, made from fermented soybeans, offers a firmer texture and nutty taste compared to tofu. Its fermentation adds umami and increases nutrient absorption.

Containing around 17 grams of protein per 3-ounce serving, tempeh can be sliced, crumbled, or marinated. It’s used in dishes from tacos to grain bowls to stir-fries, and is gaining traction in health-focused menus.

Edamame are immature soybeans, often served steamed or in pods. They deliver 17 grams of protein per cooked cup and are rich in fiber, iron, and magnesium.

Chefs are incorporating edamame into salads, stir-fries, and even blended spreads. They also add texture and protein to rice dishes and sushi bowls, providing a fresh and colorful element.

Hemp seeds are a complete protein with 10 grams per 3 tablespoons. They offer a mild, nutty flavor and require no cooking.

Sprinkled over salads, blended into smoothies, or incorporated into energy bars, hemp seeds are a popular choice for adding protein without altering flavor profiles. Their omega-3 content is a bonus for health-conscious menus.

Pea protein isolate is quickly becoming a favorite for meat alternatives due to its neutral taste and high protein content. It packs 20-25 grams per serving and is used in everything from plant-based burgers to protein shakes.

Chefs use pea protein to develop house-made meat substitutes or enhance the protein content of baked goods and snacks. Its popularity is partly driven by allergen concerns, as it’s soy- and gluten-free.

Black beans are a pantry staple with 15 grams of protein per cooked cup. Their creamy texture and earthy flavor make them suitable for burgers, chilis, and enchiladas.

In addition to their protein, black beans bring fiber, antioxidants, and essential minerals. They are being used in both savory dishes and even desserts like brownies, offering culinary flexibility.

One challenge with plant proteins is achieving the texture and mouthfeel of meat. Ingredients like seitan, tempeh, and pea protein help bridge that gap. Seasoning and preparation methods are crucial — marinating, smoking, fermenting, and proper cooking techniques elevate plant proteins from basic to exceptional.

Another issue is balancing amino acid profiles. Using complementary proteins, like combining legumes with grains (e.g., rice and beans or lentils and quinoa), ensures nutritional completeness without needing animal products.

Finally, sourcing can be a concern. Quality and consistency matter in professional kitchens, so chefs often look for suppliers offering organic, non-GMO, and sustainably sourced plant proteins.

Innovation in plant-based protein continues to accelerate. Chefs are experimenting with emerging ingredients like lupini beans, fava beans, and even algae-based proteins. Staying informed about new options and techniques can help keep menus fresh and competitive.

Plant-based dining is no longer niche. It’s a mainstream movement with staying power, driven by consumer demand and culinary creativity. Leveraging the right proteins can elevate dishes and meet the needs of modern diners.

Understanding and utilizing the top plant-based protein sources is essential for crafting compelling, satisfying dishes. These ten ingredients not only offer robust nutrition but also serve as tools for creativity and flavor development. Whether reinventing comfort foods or developing new menu staples, these proteins provide the versatility and appeal today’s kitchens need.